Post Time: 2025-07-26
Maintaining a stable blood sugar range is crucial for overall health. A reading of 23 indicates that your body's glucose regulation system is not functioning optimally. This can lead to various complications if left unmanaged.
Blood sugar fluctuations occur due to several factors including diet, exercise, stress levels, sleep quality, and medication usage (if applicable). Understanding the root causes of these fluctuations helps in developing effective management strategies.
Managing Blood Sugar with Dietary Changes
Foods that help stabilize blood sugar include whole grains like brown rice, quinoa, and oats. Leafy greens such as spinach and kale are also beneficial due to their high fiber content. Foods rich in omega-3 fatty acids found in salmon, walnuts, and chia seeds support heart health while helping maintain a healthy blood sugar range.
A 2019 study published by the Journal of Clinical Endocrinology & Metabolism suggests that diet plays a significant role in managing blood glucose levels. Ingesting soluble fiber-rich foods can help slow down carbohydrate absorption thereby stabilizing blood sugar (1).
The Importance of Monitoring and Tracking Blood Sugar Ranges
Regular monitoring using glucometers or continuous glucose monitors helps track fluctuations effectively. This enables timely intervention to prevent complications such as diabetic ketoacidosis.
Maintaining a log of your readings, along with corresponding diet, exercise levels, stress levels, and sleep quality provides valuable insights into the impact of lifestyle choices on blood sugar (2). For instance, observing how meal timing affects blood glucose can help in making informed dietary decisions.
Stress Management Techniques for Blood Sugar Balance
Chronic stress impacts insulin sensitivity leading to higher or lower than normal blood sugar readings. Stress management techniques like yoga and meditation have been found effective in stabilizing cortisol levels thereby supporting better glycemic control (3).
Incorporating these practices into your daily routine can make a significant difference in maintaining optimal blood glucose levels.
The Role of Exercise in Blood Sugar Regulation
Physical activity improves insulin sensitivity thus reducing the likelihood of high or low readings. Incorporating aerobic exercises like jogging, cycling, and swimming into your workout routine helps maintain healthy blood sugar ranges (4).
Even moderate-intensity exercise such as brisk walking can contribute to improved glucose metabolism.
Balancing Lifestyle Factors for Optimal Blood Sugar
While managing one aspect is essential, neglecting others may have counteractive effects. Maintaining a balance among diet, exercise levels, stress management techniques, and sleep quality supports optimal blood sugar regulation (5).
Prioritizing restful sleep of 7-8 hours daily helps your body regulate insulin sensitivity more effectively.
Common Mistakes in Blood Sugar Management
Failing to maintain regular physical activity can exacerbate insulin resistance. Overeating high glycemic index foods leads to a sudden spike in glucose levels resulting from the quick absorption into bloodstream (6).
Avoiding such common mistakes is crucial for sustaining optimal blood sugar ranges.
By implementing these strategies, individuals with unstable blood sugar readings like 23 can effectively manage their health and reduce complications associated with chronic fluctuation. Regular monitoring of factors contributing to fluctuations coupled with making healthy lifestyle adjustments supports better glycemic control and overall well-being (7).
References: (1) "The Impact of Soluble Fiber on Postprandial Glucose Responses in Healthy Individuals" (2) Blood Sugar Monitoring: A Practical Approach (3) Managing Chronic Stress for Optimal Health (4) Regular Exercise Improves Insulin Sensitivity (5) Lifestyle Factors Influencing Glycemic Control (6) Dietary Mistakes Common Among Diabetics (7) Effective Strategies for Sustaining Healthy Blood Sugar Levels
Let’s talk about blood sugar and why it’s important for kids, especially if they struggle with 3 months average blood sugar test issues like inattention, hyperactivity, anxiety, irritability, and behavior issues in general. Unstable blood sugar levels happen when we consume foods like processed breads, candy, juices, etc. that either are made of sugar or quickly break down into sugar in the body. These foods cause blood sugar levels to rise quickly, our body and brain burn through them rapidly, and then levels fall about 60-90 minutes later. This puts us on the “blood sugar rollercoaster” where our levels quickly go up and down throughout the day, and our mood, anxiety, focus, attention, energy and behavior go right along with it! Many kids eat in ways that keep them on the blood sugar rollercoaster all day long, and this has a major impact on their development, mood, and behavior. In fact, research studies have linked these spikes and crashes in blood sugar levels to all kinds of mental health symptoms! Our goal should be to help kids have more stable blood sugar levels throughout the day. That supports focus, energy levels, and emotional and behavioral regulation. You might think it’s just things like candy and soda you need to be concerned about, and those are definitely foods to avoid for blood sugar stabilization. But many foods that kids commonly eat can cause blood sugar instability if they are heavily processed and have poor nutrient density. Eating a lot of carbs that aren’t balanced out by proteins and healthy fats is also an issue. Some machine blood sugar specific strategies that help stabilize blood sugar: • Provide more nutrient dense foods • Avoid added sugars in foods/drinks • Provide snacks and meals with a balance of carbs, proteins, and healthy fats • alcohol blood sugar drop Drink water instead of sugary beverages • Eat consistently throughout the day While feeding children in a way that supports stable blood sugar levels won’t eliminate every symptom or challenge, it’s an important foundation. As always, focus on progress and not perfection! Have you noticed this blood sugar rollercoaster issue with your child? What questions do you have? Share with me in the comments so I can support you! RESOURCES & LINKS: ____________________________________________ Life Will Get Better [Book] - Dr. Nicole Beurkens [Website] - ____________________________________________ ►Blog: ►Podcast: ►Subscribe: to learn more ►Find me on Facebook: ►On Instagram: ►On Twitter: Check out my book ► LIFE WILL GET BETTER - Simple Solutions for Parents and Children with Attention, Anxiety, Mood, and Behavior Challenges #bloodsugar #behavior #Connection #kids #bloodsugarandbehavior