Post Time: 2025-07-26
When it comes to managing blood sugar levels, knowing what's normal is essential. The ideal range for healthy living varies depending on several factors such as age, weight, and overall health.
- The Normal Range: For adults without diabetes, the American Diabetes Association recommends a fasting plasma glucose level of 72-108 mg/dL (milligrams per deciliter) or less than 180 mg/dL after consuming food.
- Blood sugar levels above 126 mg/dL may indicate prediabetes, and those at or above 200 mg/dL are considered diabetic.
A Balanced Diet: Eating a well-balanced diet with plenty of fiber-rich foods can help stabilize blood sugar levels. Aim to include whole grains, fruits, vegetables, lean proteins like poultry and fish. Foods high in added sugars should be avoided.
- Good sources of fiber include berries (raspberries, strawberries), leafy greens (spinach), legumes (lentils) nuts and seeds.
The Importance of Physical Activity: Regular exercise can significantly impact blood sugar levels by improving insulin sensitivity. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.
- High-Intensity Interval Training (HIIT) has been shown to improve glucose tolerance and increase the body's ability to absorb glucose.
The Role of Sleep: Poor sleep quality can lead to increased blood sugar levels due to hormonal imbalances. Aim for 7-9 hours of uninterrupted sleep each night.
- Establish a relaxing bedtime routine, keep your bedroom cool (around 60-67°F), and avoid screens before bed.
Regular Blood Sugar Monitoring is crucial in managing diabetes. Using a glucometer or continuous glucose monitor can help you identify patterns and make necessary adjustments to your lifestyle.
- Record all blood sugar readings in a journal along with any notes about food eaten, exercise completed etc
Maintaining healthy levels of stress through activities like yoga, meditation may also be beneficial as chronic elevated cortisol has been linked directly to insulin resistance
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