Post Time: 2025-07-26
Blood sugar levels play a crucial role in maintaining overall health, and it's essential to understand what constitutes a normal range. The ideal blood glucose level is between 70 and 99 milligrams per deciliter (mg/dL) after an overnight fast. However, this can vary depending on factors such as age, weight, and physical activity.
A study published in the Journal of Clinical Endocrinology and Metabolism found that for every one-unit increase in fasting glucose levels above 100 mg/dL, there is a corresponding increase in cardiovascular risk (1). This highlights the importance of maintaining healthy blood sugar levels to prevent long-term complications. Insulin sensitivity is also crucial in regulating blood sugar range; as insulin resistance increases, so does the likelihood of developing type 2 diabetes.
The Link Between Stress and Blood Sugar Range Fluctuations
Stress has a profound impact on blood sugar fluctuations. When we experience stress, our body releases cortisol, often referred to as the "stress hormone." Elevated levels of cortisol cause an increase in glucose release from stored energy sources (glycogen) into the bloodstream. This leads to an initial spike in blood glucose levels.
Regular physical activity is also essential for maintaining healthy blood sugar ranges and can help mitigate the effects of stress on our bodies. A study published in the Journal of Clinical Endocrinology and Metabolism found that exercise can reduce insulin resistance, leading to improved glycemic control (2).
What Foods Can Help Stabilize Your Blood Sugar Range?
A well-planned diet is essential for maintaining healthy blood sugar levels. Certain foods have been shown to help stabilize blood glucose ranges by reducing inflammation and improving insulin sensitivity.
Fiber-rich foods such as fruits, vegetables, legumes, and whole grains should form the foundation of a balanced meal plan (3). Foods high in protein can also help regulate blood sugar spikes; lean meats like chicken, fish, and eggs are excellent choices. Healthy fats found in nuts, seeds, avocados, and olive oil support overall health.
How Blood Sugar Range Affects Your Mental Clarity and Mood
Blood sugar fluctuations have a significant impact on mental clarity and mood. When we experience blood glucose spikes or drops, it can lead to feelings of anxiety, fatigue, and brain fog (4). Conversely, maintaining healthy blood sugar ranges supports optimal cognitive function.
It's essential to note that individual results may vary; what works for one person might not work for another. Factors such as medication use, sleep quality, and overall health also impact the effectiveness of diet in regulating blood glucose levels.
Managing Blood Sugar During Pregnancy: Special Considerations
Maintaining healthy blood sugar ranges is particularly crucial during pregnancy to minimize risks associated with gestational diabetes (5). It's essential to note that while these recommendations are general guidelines, they should not replace personalized advice from a healthcare provider.
Pregnant women can help manage their blood glucose levels by incorporating more fiber-rich foods into their diet and staying hydrated throughout the day. Regular physical activity, such as prenatal yoga or walking, is also recommended (6).
The Importance of Tracking Your Blood Sugar Range
Monitoring your blood sugar range regularly helps you understand how different factors like food intake, medication use, and lifestyle choices affect your glucose levels.
Tracking devices like continuous glucose monitors can provide detailed insights into fluctuations in blood glucose throughout the day. This information allows individuals to make informed decisions about their diet and exercise routine, helping them maintain a healthy balance (7).
The Role of Supplements for Maintaining Healthy Blood Sugar Levels
Certain supplements may help support overall health by promoting stable blood sugar levels.
Magnesium is particularly effective; research suggests that taking 300-400 mg per day can improve insulin sensitivity and lower fasting glucose levels in individuals with type 2 diabetes (8). Additionally, alpha-lipoic acid has been shown to reduce symptoms of peripheral neuropathy associated with high blood sugar.
If you are looking for a natural remedy to help lower your blood sugar and improve your cholesterol profile, you'll want to learn about Berberine. Numerous studies confirm that Berberine lowers fasting blood glucose levels. In fact, we'll show you a study that found that the positive effects from Berberine were comparable to the prescription diabetic medication, Metformin. We will also share research results that show Berberine can improve your blood lipid panel across the board with lower total cholesterol, LDL cholesterol, and triglycerides and higher HDLs. Studies mentioned in the video: Study 1: Study 2: Study 3: ********* Take our 21-Day KETO Challenge and get daily keto menus sent to your email inbox! Get started with our Free Starter Kit (includes our 0,1,2,3 Strategy): Want more? Join our Freedom Weight Loss Coaching Program: Get Dr. Becky's book on Amazon or your favorite retailer: Want to throw a party AND stick does stevia spike your blood sugar with your Keto Diet? Grab our Keto Party Plan (delicious) For Products Shown in our Videos: (affiliate/paid link) Link to Dr. Becky's 2nd YouTube Channel: More Videos: 5 fasting blood sugar is 102 Keto Tips for The Over 50 Crowd Top 10 Foods to Get Keto-Adapted Quickly: Dr. Keith's Complete Transformation: Definitive Test! What Can I Put in Coffee When Intermittent Fasting? ******************** Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. Dr. Keith Gillaspy, DC, CFMP received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. He also completed 300 hours of post-graduate study resulting in his certification in Functional Medicine. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Gillaspy is a licensed chiropractor in Pennsylvania, and continues to practice in Pennsylvania, and see patients. 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. Gillaspy 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. Dr Becky Fitness LLC and Drs. Rebecca Gillaspy, D.C. and Dr. Keith Gillaspy, D.C. are blood sugar level 368 not liable or responsible for any advice, course of treatment, diagnosis or, any conclusions drawn, services or, product you obtain through this video or site.