Understanding Your Blood Sugar Range: A Guide to Healthy Living

Blood sugar, also known as glucose, is a vital source of energy for our bodies. When we eat, our body breaks down carbohydrates into glucose, which is then absorbed into the bloodstream and used by cells for fuel. However, if your blood sugar levels become too high or too low, it can lead to serious health complications.

Maintaining a Healthy Blood Sugar Range: The Role of Diet

A healthy diet plays a crucial role in maintaining stable blood sugar levels. Foods that are rich in fiber, such as fruits, vegetables, and whole grains, help slow down the digestion process and prevent sudden spikes in blood sugar. On the other hand, foods high on the glycemic index (GI) cause rapid increases in blood glucose levels.

Some examples of low-GI foods include oats, barley, and nuts. These foods take longer to digest and release glucose into the bloodstream slowly, thereby preventing a sharp increase in blood sugar. In contrast, refined carbohydrates like white bread and sugary drinks can lead to an insulin resistance response within 20-30 minutes after consumption.

The Science blood sugar level age wise chart Behind Normal Blood Sugar Range: What You Should Know

Insulin sensitivity is another critical factor that influences blood sugar levels. can pcos cause low blood sugar When we consume food, our body releases insulin, a hormone produced by the pancreas that regulates glucose uptake in cells. If your cells become resistant to insulin due to various factors such as obesity or lack of physical activity, it can lead to an accumulation of excess glucose in what is the normal blood sugar the bloodstream.

Managing and maintaining normal blood sugar ranges is crucial for healthy living. A 2019 study published in the Journal of Clinical Endocrinology & Metabolism found that adults who achieved a hemoglobin A1c (HbA1c) level below 7% reduced their risk of cardiovascular disease by approximately 16%. Maintaining stable blood glucose levels not only helps to manage energy supply but also shields against chronic diseases such as diabetes, heart conditions, and mental health disorders.

The Impact of Sleep on Your Blood Sugar Range

Sleep deprivation is another significant factor that can disrupt your body's natural mechanisms for regulating blood sugar. A study published in the Journal of Clinical Endocrinology & Metabolism found that adults with sleep disturbances had significantly higher fasting insulin levels compared to those who slept soundly throughout the night.

A well-rested individual tends to be more sensitive to insulin and has better glucose uptake by cells, leading to stable blood sugar ranges. This is why getting quality sleep (7-8 hours per day) is recommended for maintaining optimal health outcomes.

Exercise: How Regular Physical Activity Affects Your Blood Sugar Range

Regular exercise plays a vital role in reducing the risk of chronic diseases such as diabetes and heart disease by improving insulin sensitivity, body composition, and overall metabolic profile. Studies have consistently shown that physical activity enhances blood sugar regulation mechanisms and increases glucose uptake into muscles.

According to a systematic review published in Diabetes Care (2018), regular aerobic exercise can improve cardiovascular health indicators in individuals with type 2 diabetes while also contributing significantly to improvements in glycemic control by reducing HbA1c levels. Even light physical activities such as walking or yoga practice have been shown to enhance insulin sensitivity, making it easier for our bodies to regulate blood sugar ranges.

The Connection Between Blood Sugar Range and Mental Health

Blood sugar fluctuations not only blood sugar 208 impact physical health but can also affect mental well-being by influencing cognitive function and emotional states. When we experience high glucose levels in the bloodstream due to overconsumption of sugars or starchy foods, it can lead to energy crashes and fatigue within a few hours.

A 2019 study published in Psychosomatic Medicine found that changes in blood glucose were strongly correlated with what does cinnamon do to blood sugar symptoms of depression. By managing our diet choices, sleep patterns, and engaging regularly in physical activities like walking or yoga practice during the day will enable us achieve stable levels for an extended period.

Does someone keep telling you to drink more water? Watch this first.  DATA: "Adolph EF. The regulation of the water content of the human organism. J Physiol (London). 192155(1-2):114-32" "Vivanti AP. Origins for the estimations of water requirements in adults. Eur J Clin Nutr. 201266(12):1282-9." Timestamps  0:00 8 glasses of water a day myth 0:30 The common thought  0:47 Water myths   3:35 Hyponatremia 4:10 How much water I drink  Today we're going to talk about the "8 glasses of water a day" myth. I'm going to go through the 5 lies about drinking more water. Many people were taught to drink 8 glasses of water per day. But do you really need to do this? Water myths: 1. 60% of the body is water—False  2. The body doesn't know when it's thirsty—False  3. Water flushes out fat—False 4. Water flushes out toxins—False  5. Water helps dry skin—False People that drink the most water are actually the most dehydrated because of the difference in electrolytes. Hyponatremia is a condition where you can get really sick or even die because of drinking too much water. I drink about 2-3 cups of water a day. Your body adjusts to maintain a natural balance. Just make sure only to drink when you're thirsty.  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! Drinking 8 glasses of water per day may not actually be the best thing for your health. I hope this helps you better understand why.