Post Time: 2025-07-26
Maintaining a healthy blood sugar range is crucial for overall well-being. When our body's natural process of glucose regulation goes awry, it can lead to fluctuations in blood sugar levels. These fluctuations can cause significant disruptions to daily life.
The Science Behind Normal Blood Sugar Range Explained Insulin sensitivity plays a critical role in maintaining a healthy blood sugar range. Insulin resistance occurs when the body becomes less responsive to insulin, leading to elevated blood glucose levels. This condition is often associated with obesity and physical inactivity. Incorporating regular exercise into your lifestyle can significantly improve insulin sensitivity.
Dietary Habits for Blood Sugar Control A well-balanced diet plays a vital role in maintaining healthy blood sugar levels. Foods that are rich in fiber, such as whole grains, fruits, and vegetables, help slow down the digestion process and prevent sudden spikes in glucose levels. Aim to incorporate at least five servings of fruits and vegetables into your daily meals.
Managing Blood Sugar Through Meal Timing The timing of meals can significantly impact blood sugar regulation. Eating smaller portions more frequently throughout the day can provide a steady supply of energy without causing significant fluctuations in glucose levels. Additionally, incorporating healthy fats like nuts and avocado can help slow down digestion further.
Supplements for Healthy Blood Sugar Levels Several supplements have been shown to support healthy blood sugar levels, including chromium, cinnamon, and berberine. However, it's essential to consult with a healthcare professional before adding any new supplement regimen. Supplements should not replace a balanced diet but rather serve as an adjunctive therapy.
Exercise Strategies for Improved Insulin Sensitivity Regular physical activity is crucial for maintaining healthy blood sugar levels. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, combined with strength training exercises on two days a week to improve insulin sensitivity and promote overall health.
Addressing Common Mistakes in Blood Sugar Management Understanding what not to do when managing blood sugar can help prevent unwanted complications. Avoid making drastic lifestyle changes without consulting a healthcare professional first; this may lead to adverse consequences. Additionally, keep an eye out for hidden sources of added sugars that could impact your efforts.
Maintaining healthy blood sugar levels is crucial for optimal health and well-being. By understanding the causes and effects of fluctuations in blood sugar range and incorporating natural remedies like exercise, dietary adjustments, meal timing strategies, supplements (under medical guidance), stress management techniques into daily life can promote stable glucose regulation.
A client with diabetes has a 100-point blood sugar crash during his massage session. Luckily, the client was prepared and knew what to do. But can massage therapists do anything to avoid this risk? Listen in to find out. Sponsors: Anatomy Trains: www.anatomytrains.com Books of Discovery: www.booksofdiscovery.com Host Bio: Ruth Werner is a former massage therapist, a writer, and an NCBTMB-approved continuing education provider. She wrote A Massage Therapist’s Guide to Pathology, now in its seventh edition, which is used in massage schools worldwide. Werner is also a long-time Massage & Bodywork columnist, most notably of the Pathology Perspectives column. Werner is also ABMP’s partner on Pocket Pathology, a web-based app and quick reference program that puts key information for nearly 200 common pathologies at your fingertips. Werner’s books are available at www.booksofdiscovery.com. And more information about her is available at www.ruthwerner.com. Recent Articles by Ruth: “Chemotherapy-Induced Peripheral Neuropathy and Massage Therapy,” Massage & Bodywork magazine, September/October 2021, page 33, “Pharmacology Basics for Massage Therapists,” Massage & Bodywork magazine, July/August 2021, page 32, www.massageandbodyworkdigital.com/i/1384577-july-august-2021/34. “Critical Thinking,” Massage & Bodywork magazine, May/June 2021, page 54, www.massageandbodyworkdigital.com/i/1358392-may-june-2021/56. Check out ABMP’s Pocket Pathology: www.abmp.com/abmp-pocket-pathology-app Resources: Lyu, W.B. blood sugar 200 one hour after eating et al. (2019) “Effect of Self-Acupoint Massage on Blood Glucose Level and Quality of Life does cassava spike blood sugar in Older Adults With Type 2 Diabetes Mellitus: A Randomized Controlled Trial,” Journal of Gerontological Nursing 45, no. 8: 43–48. Sajedi, F. et al. (2011) “How effective is Swedish massage on blood glucose level in children with diabetes mellitus?,” Acta Medica Iranica 49, no. 9: 592–597. Silva, N. C. M. et al. (2018) “Effect of Foot Reflexology on Capillary Blood Glucose, Tissue Temperature, and Plantar Pressure of Individuals with Diabetes Mellitus (Type 2): A Pilot Study,” Journal of Chiropractic Medicine 17, no. 3: 182–189. About our sponsors: Anatomy Trains is a global leader in online anatomy education and also provides in-classroom certification programs for structural integration in the US, Canada, Australia, Europe, Japan, and China, as well as fresh-tissue cadaver dissection labs and weekend courses. The work of Anatomy Trains originated with founder Tom Myers, who mapped the human body into 13 myofascial meridians in his original book, currently in its fourth edition and translated into 12 languages. The best foods to eat to lower blood sugar levels principles of Anatomy Trains are used by osteopaths, physical therapists, bodyworkers, massage therapists, personal trainers, yoga, Pilates, Gyrotonics, and other body-minded manual therapists and movement professionals. Anatomy Trains inspires these practitioners to work with holistic anatomy in treating system-wide patterns to provide improved client outcomes in terms of structure and function. Website: anatomytrains.com Email: [email protected] Facebook: facebook.com/AnatomyTrains Instagram: instagram.com/anatomytrainsofficial YouTube: www.youtube.com/channel/UC2g6TOEFrX4b-CigknssKHA