It was about 3 p.m. when Jessica, a client of mine, found herself gripping the steering wheel, fighting back a wave of dizziness as she waited at a red light. Her hands were clammy, her thoughts scattered. Did she forget to eat lunch? Was it stress over work deadlines? The familiar swells of anxiety, hunger, and sudden fatigue were all too recognizable.
The “just have a snack” advice never worked well for Jessica. Like thousands of young women, she had grown used to people, including doctors, dismissing her symptoms as stress-related mood swings. What she didn’t know was that the uneasy fuzz settling in her mind wasn’t psychological at all; rather, her brain was calling out for energy.
Like Jessica, millions of young women without diabetes regularly experience hypoglycemia: blood sugar drops that disrupt daily life and performance. Research shows that blood glucose and insulin sensitivity fluctuate throughout the menstrual cycle because of hormonal changes. Estrogen levels rise in the follicular phase of the cycle. This increases insulin sensitivity and can lower blood glucose, causing hypoglycemia in some women.
Hypoglycemia often masquerades as fatigue, mood swings, anxiety, and even depression. In young women, it can appear suddenly, mimicking emotional turbulence or triggering faintness, palpitations, and intense sugar cravings just hours after eating. This post‑meal drop, called reactive hypoglycemia, is especially common in hormonal conditions such as polycystic ovary syndrome, with research showing that it affects up to half of lean young women.
It’s important to recognize the warning signs of hypoglycemia, such as headaches or dizziness. Some people even experience heart palpitations, bouts of sweating, and cold extremities.
The Unseen Plunge
In one pilot study, researchers used continuous glucose monitors to track a group of young women who often reported classic low blood sugar symptoms. When experiencing hypoglycemic symptoms, all the women had measurable drops in glucose: values at or below 70 milligrams per deciliter. Half of the women had levels drop below 54 milligrams per deciliter, a level previously thought almost impossible in healthy people. The women weren’t imagining things; their physiology was driving their discomfort.
These findings vindicate those whose experiences have been dismissed and reveal a deeper, often hidden risk: Every time glucose dips, the brain, which survives on the continuous stable energy of this molecule, suffers. Fluctuations in blood sugar impair concentration, mood, and processing speed.
A drop in blood sugar is often linked to diets high in refined carbohydrates and sugar or to stress-driven habits such as skipping meals. Eating sugary foods causes blood glucose to rise quickly, prompting a strong insulin release that clears glucose from the blood. If too much glucose is cleared from the blood too quickly, or long gaps between meals let glucose levels fall further, blood sugar can dip below normal, leading to reactive hypoglycemia.
When your blood sugar regularly drops too low, the nervous system kicks into “fight or flight,” spiking cortisol and adrenaline levels. These hormones work to restore blood sugar but can also cause anxiety, irritability, and intense cravings.
Solutions to Stop the Roller Coaster Ride
Keeping your blood sugar steady doesn’t have to be complicated; it’s about small, smart choices that fuel your body and keep your energy up. These tips show how to build meals, set a rhythm with eating, and cut back on the foods that can throw your blood sugar off-balance.
Prioritize Protein and Healthy Fats
Aim for a protein-rich breakfast. Thirty grams of protein by 10 a.m. can keep blood sugar more stable throughout the day, as protein helps us feel full and creates a lower blood sugar response. Menu examples include two eggs plus cheese or fish, 100 grams of chicken, or a quality protein powder shake. Build meals that start with protein and contain healthy fats, such as those in avocados or nuts, to slow sugar absorption.
Eat Small, Regular Meals
Build three balanced meals and avoid snacking, which perpetuates blood sugar spikes and crashes. Pair carbs with protein or fats. For instance, have a sweet potato with almond butter rather than toast with jam. Setting reminders for regular mealtimes helps prevent accidental long gaps that trigger low blood sugar.
Cut the Sugar and Ultra-Processed Foods
Ultra-processed snacks, sodas, and health-promoted alternatives can all wreak havoc on blood sugar stability by causing peaks and crashes in glucose levels. As simple carbohydrates, natural sweeteners such as honey, maple syrup, coconut sugar, date sugar or syrup, and agave nectar all contribute to blood sugar spikes to varying individual levels. Reading ingredient labels and keeping a snack list of whole foods make healthier choices easy.
Respond to Cravings Wisely
When cravings strike, hydrate first, then reach for a nourishing snack—not a candy bar. Relying on quick, high-sugar fixes can trigger sharper energy crashes and more intense fatigue once the effect wears off. In contrast, foods that release glucose more gradually (low-carbohydrate foods) support steadier, longer-lasting energy and reduce reliance on sugar habits. Keeping nutritious options such as cucumbers, carrots, whey protein shakes, nuts, plain Greek yogurt, or hummus readily available makes it easier to manage cravings when they arise.
Balance Stress and Sleep
Stress and poor rest amplify blood sugar swings and make symptoms worse. Build in stress-busting activities. A short walk, a mindfulness practice, and gentle stretching exercises can strengthen the mind-body awareness that buffers metabolism and behavior change. Creating a simple bedtime routine and setting aside five minutes daily for relaxation techniques such as meditation or qigong supports both stress and sleep.
The End of Being ‘Hangry’
Continuous glucose monitoring, once reserved only for diabetes, is now showing its value in uncovering these hidden patterns: the first clue to lasting solutions. By tracking levels in real time, continuous glucose monitors reveal when and why these drops occur, guiding prevention.
Jessica finally got a continuous glucose sensor and was able to see the connections her body and brain had been trying to signal to her for a long time. In the mornings, she didn’t eat enough protein, which spelled a crash by noon, and stressful meetings without enough water and a healthy lunch nudged her into a mid-afternoon slump.
What surprised her the most was how small adjustments in the quality of her meals, timing, and a daily mindfulness practice created significant differences in her mood and focus. No longer did she doubt her body’s signals and sensations or accept being brushed off as “hangry” or dramatic. She had evidence and, for the first time, a sense of control.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
