Mastering Blood Sugar Balance: A Guide to Healthy Eating

Maintaining a healthy blood sugar range is crucial for overall well-being. High or low levels can lead to various complications, including diabetes, cardiovascular disease, and even mental health issues. The ideal blood sugar range varies from person to person, but generally falls between 70-180 milligrams per deciliter (mg/dL) after meals.

To achieve a stable blood sugar level, it's essential to understand how different factors affect your body. Let's dive into the key aspects of maintaining a healthy blood sugar balance:

Monitoring Blood Sugar: A Key to Optimal Health

Accurate monitoring is vital in understanding and managing blood sugar fluctuations. Using a glucometer or Continuous Glucose Monitoring (CGM) system, you can track your levels regularly and identify patterns. This information helps you make informed dietary choices, exercise more effectively, and take necessary medication adjustments.

A study published in the Journal of Clinical Endocrinology & Metabolism found that regular glucose monitoring improved glycemic control in individuals with type 2 diabetes (1). By being aware of your blood sugar levels, you can take proactive steps to maintain a healthy balance. For instance, if you notice high morning readings, consider adjusting your breakfast timing or composition.

Dietary Choices: A Powerful Tool for Blood Sugar 145 blood sugar to a1c Management

The food we eat has a significant impact on our blood sugar levels. Certain foods help stabilize blood sugar by slowing its absorption into the bloodstream, while others cause rapid spikes. To manage your levels effectively:

1. Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains.
2. Incorporate fiber-rich foods such as legumes, nuts, and seeds to slow carbohydrate digestion.

Research published in the American Journal of Clinical Nutrition found that a diet high in soluble fiber can significantly reduce postprandial (after meal) glucose levels (2).

The Impact of Exercise on Blood Sugar Balance

Regular physical activity is essential for maintaining healthy blood best way to get blood sugar down fast sugar levels. Exercise what's a good blood sugar level improves insulin sensitivity, allowing your body to more efficiently regulate glucose intake. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.

A study published in the Journal of Clinical Endocrinology & Metabolism found that regular exercise reduced HbA1c levels (a measure of long-term blood sugar control) in individuals with type 2 diabetes (3).

The Science Behind Blood Sugar Regulation: Insulin Sensitivity

Insulin sensitivity is a critical factor influencing your blood sugar balance. It refers to the body's ability blood sugar 428 to effectively use insulin, allowing glucose to enter cells efficiently. Poor insulin sensitivity can lead to high blood sugar levels and related complications.

To improve insulin sensitivity:

1. Engage in regular physical activity.
2. Maintain a healthy weight through balanced diet and exercise.
3. Limit sedentary activities like prolonged sitting or TV watching.

A study published in the Journal of Clinical Investigation found that increased muscle mass, achieved through resistance training, improved insulin sensitivity (4).

Why Sleep Matters for Blood Sugar Balance

Sleep is 118 a good blood sugar level quality significantly affects blood sugar regulation. Poor sleep has been linked to impaired glucose tolerance and increased risk of developing type 2 diabetes.

To maintain healthy blood sugar levels:

1. Aim for at least seven hours of uninterrupted sleep each night.
2. Establish a relaxing bedtime routine, such as reading or meditation.
3. Avoid stimulating activities before bed like watching TV or scrolling through your phone.

A study published in the Journal of Clinical Endocrinology & Metabolism found that individuals who slept less than six hours per night had lower insulin sensitivity compared to those sleeping seven hours (5).

The Importance of Regular Blood Sugar Monitoring

Regular monitoring is key to understanding and managing blood sugar fluctuations. By tracking your levels, you can identify patterns, make informed dietary choices, exercise more effectively, and take necessary medication adjustments.

In conclusion, maintaining a healthy blood sugar range requires attention to several factors including diet, physical activity level of the individual (PA), sleep quality etc.. By monitoring your levels regularly understanding how different aspects influence balance is crucial for optimal health

🧠 Stay ahead with the latest in science, nutrition, and wellness by subscribing to Dr. Perlmutter’s newsletter at: www.drperlmutter.com. ✉️🌱 As many of you are aware, much of our information that we present deals with problems of the brain and spinal cord. These have been described as being parts of the central nervous system. However, there is another part of the nervous system called the peripheral nervous system that is basically made up of the peripheral nerves. Peripheral neuropathy is a term that describes an abnormality with peripheral nerves. This can cause loss of sensation, pain, or even loss of autonomic function. Here in America some 20 million people suffer from peripheral neuropathy. In fact more than half of the people with diabetes will develop prayerful neuropathy at some point in their lifetimes. We are at increased risk for peripheral neuropathy not only as a consequence of diabetes but also as we age. Pray for neuropathy can be caused by chemotherapy and fully 1/4 of all peripheral neuropathy patients do not have an identifiable cost. There aren't really any FDA approved treatments to actually treat purple neuropathy in terms of the underlying cause of the nerve damage. While we do have drugs that treat, pain for example, again we need to find a way of treating the fire, not just focusing on the smoke. Having said that, there is an exciting new development in this field using drugs that are already available and are called muscarinic antagonists. Basically, they block the transmission of acetylcholine. In today's podcast, we are going to explore deeply, the mechanisms whereby this approach, using these muscarinic antagonists seems to be incredibly effective in growing new nerve fibers as well as increasing metabolism in the nerve itself leading to improvement ultimately in the manifestation of peripheral neuropathy. === 0:00 Intro 5:35 The Scope of the Problem 8:09 Diabetic Neuropathy 11:49 Neuropathy Following Chemotherapy 14:21 Viral Infections: HIV Treatment & Covid 16:56 Why Mitochondria are Essential in This 19:44 Pharmaceutical Study of Neuropathy 24:57 Aldose reductase inhibitor 29:31 Why This Approach is Different 37:44 How Antimuscarinics Work 48:10 Metrics for Getting FDA Approval 58:42 Funding the Research 1:01:53 Conclusion ==== Nigel A. Calcutt, Ph.D. ook both his B.Sc. in Zoology and Ph.D. Physiology and Pharmacology at Nottingham University, England. Following post-doctoral research in the Department of Pharmacology at St. Bartholomew’s Hospital, London and in the Department of Anesthesiology at the University of California San Diego, he was appointed to the faculty of the Department of Pathology at UC San Diego in 1993. Dr. Calcutt first began studying nerve damage caused by diabetes as an undergraduate, with a largely unsuccessful but nevertheless entertaining and informative attempt to generate diabetic chickens in the laboratory of the esteemed ornithologist Professor David Tomlinson. Undeterred by the pitiful paucity of pre-diabetic poultry, he has continued to investigate mechanisms of diabetic neuropathy and neuropathic pain throughout his academic career, with a particular interest in translational studies. Dr. Calcutt is also a co-founder of the biotechnology company WinSanTor Inc. and the non-profit organization Diabetes Research Connection. Paul Fernyhough PhD received his PhD in biochemistry from the department of Biochemistry at University of Sheffield. He then carried out postdoctoral research at Colorado State University, Kings College London and as a Wellcome Trust Postdoctoral Fellow at St Bartholomew’s Medical College. He subsequently worked as a tenured lecturer in the School of Biological Sciences at the University of Manchester. Dr. Fernyhough moved to Winnipeg in 2004 and set up a neuroscience research group at St Boniface Hospital Albrechtsen Research Centre and holds a tenured professorship in the Department of Pharmacology & Therapeutics at University of Manitoba. Dr. Fernyhough’s research interest is in the cell biology underlying neurodegenerative disorders of the peripheral nervous system with a focus on the impact of diabetes. A biotech start-up, WinSanTor Inc, has been established and is directing phase 2 clinical trials in diabetic neuropathy and chemotherapy-induced peripheral neuropathy. ___________________________ Instagram: Website: Subscribe to our channel: