Post Time: 2025-07-26
Maintaining a healthy blood sugar range is crucial for overall well-being. The ideal blood sugar range varies depending on several factors, including age, weight, and physical activity level. Generally speaking, the American Diabetes Association recommends the following ranges:
- Fasting plasma glucose (FPG): Less than 100 mg/dL
- Postprandial glucose: Less than 140 mg/dL 1-2 hours after eating
However, these numbers can fluctuate from day to day and even within a single meal. Factors such as stress, lack of sleep, and certain medications can cause blood sugar levels to rise.
Monitoring Techniques for Effective Blood Sugar Management
Fortunately, there are several tools available that make it easier to monitor your blood sugar range at home. A glucometer is a handheld device that measures the glucose level in your bloodstream by pricking your finger with a small needle. Continuous Glucose Monitoring (CGM) systems use tiny sensors inserted under the skin to track glucose levels throughout the day.
Understanding Blood Sugar Fluctuations and Their Consequences
Blood sugar fluctuations can have serious consequences if left unchecked. When blood sugar spikes, it can damage organs such as the kidneys, heart, and nerves over time. Conversely, low blood sugar (hypoglycemia) can cause shakiness, dizziness, and confusion.
Causes of fluctuating blood sugar levels include:
- Poor diet: Consuming high amounts of refined carbohydrates
- Lack of physical activity: Inactivity leads to insulin resistance
- Stress: Cortisol raises blood sugar levels
Dietary Strategies for Stabilizing Blood Sugar
Food choices play a significant role in maintaining healthy blood sugar levels. Incorporating fiber-rich foods like fruits, vegetables, and whole grains can help slow down the digestion process, reducing postprandial spikes.
On the other hand, sugary drinks and refined carbohydrates cause an insulin surge followed by a crash. Some low glycemic index foods that are beneficial for regulating blood sugar include:
- Sweet potatoes
- Quinoa
- Almonds
The Role of Exercise in Blood Sugar Regulation
Regular physical activity is essential for maintaining healthy blood sugar levels. Exercise improves insulin sensitivity, allowing glucose to enter cells more efficiently.
Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Resistance training also helps build muscle mass, which requires more energy and thus burns fat more effectively.
Stress Management Techniques for Balancing Blood Sugar
Chronic stress raises cortisol levels, leading to insulin resistance and blood sugar fluctuations. Stress-reducing techniques such as meditation, yoga, or deep breathing can help mitigate this effect.
Additionally:
- Aiming for 7-9 hours of sleep per night
- Avoiding nicotine products
By incorporating these lifestyle changes into your daily routine, you'll be well on your way to achieving and maintaining a healthy blood sugar range.
Download my FREE Complete Oxalate List here 👉 Did you know that you lose kidney function as you age? Discover how to protect your kidneys now. DATA: 0:00 Introduction: How to protect your kidneys 0:12 The kidneys explained 1:37 What to avoid to protect your kidneys 8:35 The worst thing for your kidneys 11:16 The best ways to protect your kidneys 12:50 Natural remedies for kidney damage 14:05 Learn more about toxic kidneys! Today we’re going to talk about how to protect your kidneys. The kidneys can take a beating and can even regenerate. They are composed of roughly one million tiny filters, which filter your blood. But as you age, you start losing these filters—so it becomes even more important to start eating better and decrease exposure to toxins. The two worst things for your kidneys are is 116 normal blood sugar sugar and oxalates. It’s crucial to stop consuming sugar and high-carb foods and to start limiting your exposure to high-oxalate foods. However, consuming cheese or dairy with foods that are high in oxalates, but are otherwise healthy, can help counter kidney damage from oxalates. Foods high in oxalates: • Almonds • Spinach • Beet tops • Peanuts • Grains • Beans • Sweet potatoes • Cassava • Tapioca • Kiwi • Chocolate • Swiss chard • Turmeric • Cinnamon • Clove The best ways to protect your kidneys: 1. Consume lemon water every morning 2. Consume apple cider vinegar mixed in water 3. Consume 2.5 liters of water a day 4. Avoid high-oxalate foods or add dairy to high-oxalate foods 5. Get on the Healthy Keto® diet and do intermittent fasting 6. Avoid fructose 7. Avoid consuming high levels of vitamin C 8. Consume potassium (not for end-stage kidney disease) 9. Consume plant foods and microgreens Dr. Eric Berg DC Bio: Dr. Berg, age 58, 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: TikTok: 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 do cranberries lower blood sugar may have regarding a medical condition. #keto #ketodiet #weightloss #ketolifestyle Thanks for watching! I hope this helps increase your symptoms for blood sugar awareness of how to protect your kidneys. I’ll see you in the next video.