Reactive hypoglycemia (also known as postprandial hypoglycemia) is a condition where blood sugar levels drop too low (below 3.9 mmol/L or 70 mg/dL) within a few hours (typically 2-5 hours) after eating a meal. This occurs due to an excessive insulin response, which causes a rapid drop in blood glucose.
1️⃣ What Causes Reactive Hypoglycemia?
The exact cause of reactive hypoglycemia is not always clear, but it is often linked to:
Excessive insulin production – The body releases too much insulin, causing a rapid decline in blood sugar.
High-GI (glycaemic index) meals – Eating large amounts of refined carbohydrates or sugary foods can cause a quick glucose spike, followed by a steep drop.
Delayed or impaired glucagon response – Glucagon is a hormone that helps raise blood sugar when it drops too low.
Increased insulin sensitivity – Some people are more sensitive to insulin, which can lead to sharper glucose declines.
Underlying health conditions – Some cases are associated with pre-diabetes, insulin resistance, gastric surgery, or hormonal imbalances.
2️⃣ Symptoms of Reactive Hypoglycemia
When blood sugar drops too low, you may experience:
Shakiness or dizziness
Weakness or fatigue
Sweating
Increased heart rate
Hunger
Brain fog or difficulty concentrating
Anxiety or irritability
Headache
These symptoms typically improve after eating, especially when consuming balanced meals with protein, fiber, and healthy fats.
3️⃣ How to Manage & Prevent Reactive Hypoglycemia
If you suspect you have reactive hypoglycemia, here are some strategies to help stabilise blood sugar:
Eat Balanced Meals – Pair protein, fiber, and healthy fats with carbohydrates to slow digestion and glucose absorption.
Avoid High-GI Foods – Limit refined sugars, white bread, pastries, and processed snacks, as they can cause glucose spikes and crashes.
Eat Regularly – Eating small, frequent meals (every 3-4 hours) can help prevent sudden drops in blood sugar.
Choose Whole, Low-GI Carbohydrates – Opt for whole grains, legumes, vegetables, and nuts instead of refined carbs.
Limit Alcohol & Caffeine – Both can contribute to blood sugar fluctuations.
Incorporate Post-Meal Movement – A 10-15 minute walk after meals can help regulate glucose levels.Stay Hydrated – Dehydration can impact glucose regulation.
4️⃣ How Can Vively Help?
Vively helps you monitor blood glucose trends and detect potential glucose crashes
Using a CGM (Continuous Glucose Monitor) – Track how meals affect your blood sugar in real-time.
Providing personalised food insights – Learn which foods help stabilise glucose.
Encouraging movement & exercise tracking – Helps regulate insulin response.
Measuring your Wellness Score – Gives a daily overview of metabolic health.
By tracking your glucose responses with Vively, you can identify patterns and make informed lifestyle adjustments.
Final Thoughts
Reactive hypoglycemia can be managed effectively with the right diet and lifestyle choices. If you experience frequent symptoms, consider using a CGM to track glucose trends and consult a healthcare professional for further guidance.