Post Time: 2025-07-26
When it comes to maintaining a healthy lifestyle, managing blood sugar levels is essential. The American Diabetes Association recommends that fasting plasma glucose (FPG) should be less than 100 mg/dL and postprandial glucose (PPG) after eating should be below 140 mg/dL for non-diabetic individuals. However, the question remains: what if your blood sugar level is higher or lower than this range? Can you still maintain optimal health?
The Science Behind Normal Blood Sugar Levels
A normal blood sugar range is critical for overall well-being. Fluctuations in blood glucose levels can lead to a host of problems including insulin resistance, diabetes, and cardiovascular disease. According to the Centers for Disease Control and Prevention (CDC), more than 34 million people in the United States live with diabetes or prediabetes, making it essential to understand what causes these fluctuations.
Causes of Fluctuations in Blood Sugar Levels
Blood sugar levels can fluctuate due to several factors including diet, exercise, stress, sleep deprivation, and certain medications. Diet is a significant contributor as high-carbohydrate foods and added sugars can lead to spikes in blood glucose levels while healthy fats and protein help stabilize them.
Maintaining a Stable Blood Sugar Range: Tips for Optimal Health
To achieve optimal health through stable blood sugar range management consider incorporating regular exercise into your routine, which not only reduces inflammation but also improves insulin sensitivity. Eat small meals throughout the day focusing on fiber-rich foods like fruits, vegetables and legumes to slow down digestion. Stress can have a significant impact as cortisol hormone causes stress response triggering blood glucose level increase; therefore managing it through meditation or yoga practices may prove beneficial.
Role of Diet in Managing Blood Sugar Levels
Diet is pivotal when considering maintaining optimal health with stable blood sugar ranges. Consuming foods that are high on the glycemic index (GI), which rapidly raise blood glucose levels, should be minimized as these can induce fluctuations while whole grains and complex carbohydrates promote a gradual release into your bloodstream.
Importance of Regular Exercise in Maintaining Healthy Blood Sugar Levels
Regular physical activity not only improves insulin sensitivity but also enhances cardiovascular function through muscle contraction; its significance becomes more prominent for those who live a sedentary lifestyle due to constant work commitments thereby risking health complications linked with high blood glucose levels. By implementing both aerobic and strength exercises one may experience improved circulation contributing positively towards managing their weight which, as we've learned, helps prevent diabetes risk factors.
Managing Blood Sugar Through Sleep Quality
Research indicates there is a strong connection between sleep quality and the regulation of glucose metabolism in the body; lack or poor quality affects insulin sensitivity leading to increased blood glucose levels making it crucial for one who suffers from chronic sleep deprivation resulting in elevated fasting blood sugar ranges. As most research states, aiming at least seven hours each night would optimize chances maintaining healthy life while lowering diabetes risks by as much as twenty percent.
In this video, I reveal the top 3 supplements for lowering cholesterol. And the ones to ignore and save your money for something else! 📚Get your FREE recipe e-book here. Read the full Guide on Cholesterol Lowering Supplements Below: 🛍️ All my YouTube Gear: KEEP IN TOUCH: 🌍 My website - 📸 Instagram - @marialuceyrd_dietitian 🔵 Facebook - @marialuceyrd 📧 Email [email protected] DISCLAIMERS & DISCLOSURES 🤍 This content is for educational and entertainment purposes only. Always speak to a healthcare provider about your unique health needs. Please use this video (as with all of my videos) as educational, not as unique recommendations. This description contains affiliate links. ⏰TIMESTAMPS 00:00 Introduction 00:17 Heart Health and Cholesterol Lowering Series 00:33 Food First or Supplements? 00:56 Fibre Supplements 01:17 Different types of fibre 01:32 soluble and insoluble fibre 02:01 Viscous fibre 02:18 Psyllium husk 02:58 How to take fibre supplements 03:29 Plant stanols and sterols 05:11 omega 3 fish oil supplements 06:27 What to look for in an omega 3 supplement 06:38 general multivitamin 07:17 red yeast rice supplements 08:50 summary 09:01 The power of a plant-based diet Full Article Available on the Website: As a dietitian, many would think that I would be very against supplements. However, I firmly believe we really need them in many cases. In fact, there is a lot of strong evidence to support the benefits of some supplements. However, it is important to point out that the supplement industry makes a lot of money and is very poorly regulated. So always consult your doctor or your personal Registered Dietitian before taking any supplement. Fibre Supplements So, let’s start by looking at fibre supplements. If you read my previous article, "The No.1 food to lower your cholesterol," you will know that fibre is an amazing secret weapon when it 91 mg/dl blood sugar level comes to cholesterol-lowering—fibre from food, that is! Not all the benefits of diets high in fibre can be achieved through supplementation—if only it were that easy. There is now a huge market for fibre supplements, and in theory, you would think these would also be great for lowering cholesterol... However, there are over 100 different types of fibre, and they all offer benefits in their own unique way. Just like if you had 100 different people in a room, everyone would have their own unique skill. Broadly speaking, two main types of fibre are incorporated into fibre supplements: soluble and non-soluble. Soluble fibre can be further divided into two types: nonviscous and viscous. We want to focus on viscous soluble fibre, which becomes a thick gel when it comes in contact with liquids in your gut. Due to this characteristic, it can bind to cholesterol in the small intestine, preventing its absorption into the bloodstream and sweeping it through your digestive tract to eliminate it in your stool. Insoluble fibre and nonviscous soluble fibre do not possess the ability to bind to cholesterol lower your blood sugar like this. So when we are looking at fibre, it’s the high viscosity, gel-forming fibres, which include (beta-glucans, psyllium and guar gum, that have been shown to lower cholesterol levels. So, you will want to read the label of any fibre supplement to see which type of fibre it includes. My recommendation is that if you are looking for a fibre supplement to lower your cholesterol, start with psyllium. A lot of research supports its use to reduce LDL cholesterol. Psyllium For Cholesterol Lowering Psyllium: comes from the husks of seeds from the psyllium plant. It is found in a variety of whole-grain foods as well as fibre supplements such as Konsyl, Metamucil, and other store-brand versions. Psyllium has been the most 175 fasting blood sugar extensively studied soluble fibre, either administered alone as a supplement or in various grains. Studies have shown that doses between 6 and 15 grams per day can lower LDL levels between 6% and 24%. Psyllium is also non-gas forming, so it's suitable for those with IBS. Other soluble fibre supplements are on the market; however, no studies support their use in lowering cholesterol levels. How To Take Fibre Supplements: Follow the directions on the packaging. Fibre supplements should be taken with a whole glass of water for them to work most efficiently. You don’t want to end up like a blocked kitchen sink. They can result in some GI side effects (like cramping and bloating), so it’s often best to divide the dose throughout the day. Generally, you should not take fibre supplements around the same time as you take certain vitamins and other medications as the fibre may lower its effectiveness.