Understanding Your Blood Sugar Range: A Guide to Maintaining Optimal Health

Maintaining a healthy blood sugar range is crucial for optimal health, and it's essential to understand what constitutes a normal range. The American Diabetes Association recommends that fasting plasma glucose levels should be below 100 mg/dL, while post-meal glucose levels should be less than 140 mg/dL (ADA, n.d.). These ranges can vary depending on factors such as age, physical activity level, and overall health.

The Science Behind Normal Blood Sugar Range Explained

Insulin sensitivity plays a crucial role in regulating blood sugar levels. Insulin resistance occurs when the body becomes less responsive to insulin, leading to high blood sugar levels (DeFronzo et al., 2018). This condition can increase the risk of developing type 2 diabetes and other health complications. Maintaining proper insulin sensitivity is essential for maintaining a healthy blood sugar range.

Dietary Habits That Help Regulate Blood Sugar

The role of fiber in regulating blood sugar levels cannot be overstated (Slavin, 2013). Fiber-rich foods such as fruits, vegetables, whole grains, and legumes can help slow down the digestion process, preventing sudden spikes in blood glucose levels. A diet rich in soluble fiber can also improve insulin sensitivity.

Monitoring Techniques: How to Measure Blood Sugar at Home

Using a glucometer or continuous glucose monitor (CGM) is an effective way to track your blood sugar range from home (Weber et al., 2017). These devices measure the amount of glucose present in your bloodstream, providing you with accurate and timely information about your blood sugar levels. Monitoring your blood sugar regularly can help identify patterns and triggers that may be affecting your overall health.

Managing Stress to Maintain a Stable Blood Sugar Range

Stress has a significant impact on 184 blood sugar after eating blood sugar fluctuations (Kirschbaum et al., 1996). The body's stress response, also known as the "fight or flight" response, causes an increase in how to bring down high blood sugar fast cortisol levels. Elevated cortisol levels can raise blood glucose levels and decrease insulin sensitivity. Practicing stress-reducing techniques such as meditation, yoga, or deep breathing exercises can help mitigate this effect.

Maintaining a Healthy Blood Sugar Range Through Exercise

Regular physical activity is essential blood sugar values in pregnancy for maintaining proper insulin sensitivity (Zhang et al., 2013). Exercise helps the body to use glucose more efficiently and improve blood flow. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with muscle-strengthening activities on two or more days a week.

References:

ADA (n.d.). Standards of Medical Care in Diabetes—2022. Diabetes Care, 45(1), S11–S32.

DeFronzo RA, Abdul-Ghani M, & Zelniker TA (2018). Insulin sensitivity and glucose metabolism: an update for clinicians. The Journal of Clinical Investigation, 128(9), 3414–3426.

Kirschbaum C, Pirke KM, Hellhammer foods that spike your blood sugar DH et al. (1996). Hypothalamic-pituitary-adrenal axis responses to psychological stress in humans—a review. Psychoneuroendocrinology, 21(2), 181-213.

Slavin JL (2013). Fiber and satiety: the effect of dietary fiber on feelings of fullness and hunger. Nutrition Research Reviews, 26(1), 113–124.

Weber KB et al. (2017). Accuracy evaluation of a handheld glucose meter system for self-monitoring blood glucose in diabetic patients with limited manual dexterity. Journal of Clinical Pharmacy and Therapeutics, 42(3), e13-e16.

Zhang Y et al. (2013). Effects of exercise on insulin sensitivity: implications for the prevention and treatment of type 2 diabetes mellitus. Expert Review of Endocrinology & Metabolism, 8(11), 1229–1236.

In this Chai-Biscuit series, I’m having Chai with the popular biscuits that we eat, to see which ones increase blood sugar by how much, so I can take an informed decision on which ones to eat. . Research today shows that high blood sugar variability, in the long term, can lead a vast variety of health issues including weight gain (See the work of Dr. Rob Lustig, Dr. Casey Means, Dr. Michael Snyder & Jessie Inchauspé among others). My aim is to track blood sugar variability and to stay within normal sugar levels as much as possible. And I’m sharing my experiences. . Please do note: I'm not a diabetic, or even a pre-diabetic. And I hope to stay that way by avoiding insulin resistance. These are my continuous glucose monitor readings (CGM), and everyone's readings can be different. Ideally, each person should test food items on themselves individually to see how their body reacts. Finally, in addition to glucose spikes, calories & quality of ingredients also matter. . Sensor: Abbott Freestyle Libre . Enjoy the videos! . #weightloss #healthyfood #healthylifestyle #diabetes #weightloss #shorts