The Ideal Blood Sugar Range for Healthy Living: What You Need to Know

Maintaining a healthy blood sugar range is crucial for overall well-being, and understanding what constitutes a normal range is essential. The American Diabetes Association recommends that fasting glucose levels should be less what should you eat when your blood sugar is low than 100 mg/dL, while postprandial glucose levels (after meals) should be below 140 is diabetes high or low blood sugar mg/dL.

Monitoring your blood sugar regularly can help you achieve optimal health by allowing you to make informed lifestyle choices. With a glucometer or continuous glucose monitor (CGM), you can track your blood sugar levels at home and identify patterns that may indicate fluctuations in your range. For instance, if you notice that your fasting glucose is consistently above 100 mg/dL after consuming sugary foods, it may be an indication to adjust your diet.

Understanding the Causes of Blood Sugar Fluctuations

Blood sugar fluctuations can have serious consequences on health. Consuming high-carbohydrate meals or snacks without sufficient fiber and protein can cause blood sugar spikes, which can lead 106 blood sugar in the morning to fatigue, headaches, and mood swings. Conversely, skipping meals or engaging in strenuous exercise without adequate nutrition may result in low blood sugar (hypoglycemia). This phenomenon is not limited to individuals with diabetes; anyone who consumes high amounts of refined carbohydrates can experience fluctuations.

The role of insulin sensitivity also plays a significant part in maintaining healthy blood sugar levels. Insulin resistance, often linked does melatonin affect blood sugar levels to obesity and physical inactivity, can impede the body's ability to regulate glucose effectively. Aiming for regular exercise routines and consuming a balanced diet rich in fiber, fruits, vegetables, whole grains, lean proteins, and low-fat dairy products may help optimize insulin sensitivity.

The Importance of Tracking Your Blood Sugar Range

Monitoring your blood sugar range is essential to maintain healthy levels. Without tracking your readings regularly with the use of glucometer or CGM devices (Continuous Glucose Monitoring), it can be challenging to make necessary adjustments in diet and lifestyle habits. Recording your meals, physical activities, blood sugar exercise medications, sleep patterns, stress level will allow you to identify correlations between these variables and blood sugar spikes/drops.

Dietary Choices: What Foods Can Help Stabilize Blood Sugar?

Foods rich in fiber such as fruits (apples), vegetables (broccoli) whole grains (brown rice, quinoa) can help regulate glucose levels by slowing the digestion of carbohydrates. Protein-rich foods like lean meats and fish also support healthy blood sugar regulation by reducing insulin resistance.

On the other hand, consuming sugary beverages or refined snacks frequently causes spikes in postprandial glucose levels and increases risk for chronic diseases such as type 2 diabetes heart disease kidney disease stroke obesity related conditions metabolic syndrome sleep disorders gastrointestinal issues.

Experiencing night time hypoglycemia? Here’s what you need to know. Timestamps 0:00 Symptoms of nighttime hypoglycemia 0:22 Risk factors for nighttime hypoglycemia 1:19 Nighttime hypoglycemia without diabetes 2:12 Insulin resistance and hypoglycemia 4:01 The best way to fix insulin resistance 5:33 Key takeaways In this video, we’re going to talk about nighttime hypoglycemia. If you have nigh time hypoglycemia, you may: • Wake up with a headache in the middle of the night • Experience sleep problems • Feel tired because you can’t sleep well • Experience sweating throughout the night (especially around your neck) • Feel hungry at night • Experience shaking Usually, those with night time hypoglycemia are already diabetics who are on insulin. They are often taking too much insulin; this may actually drive their insulin lower at night. If your blood sugar drops down too low at night, you need to talk with your doctor about adjusting your medications. What if you have nighttime hypoglycemia, but you’re not a diabetic? It could be a situation called idiopathic post prandial syndrome. This essentially means that there’s an unknown cause of these symptoms after a meal. It won’t show up on a blood test. I believe this condition is actually an issue with insulin resistance—where your cells are resisting insulin. In turn, this causes low sugar in your cells. If your cells are starved of sugar, you’re going to crave sweets, which can then make the situation worse. The best way to fix insulin resistance is to go on a healthy keto diet and intermittent fasting plan. Consuming five meals a day will constantly spike insulin, causing more and more problems. Stick to 1-2 meals a day (intermittent fasting). Avoid refined carbs and sugar. Instead, consume healthy fats and plenty of vegetables. Dr. Eric Berg DC Bio: Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. Follow Me On Social Media: Facebook: Instagram: Anchor: TikTok: ABOUT DR. BERG: Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Thanks for watching. I hope this video helped clear up the reasons behind nighttime hypoglycemia. See you next time!