Post Time: 2025-07-18
Maintaining a healthy blood sugar range is crucial for optimal health, and it requires a holistic approach that incorporates diet, exercise, stress management, and lifestyle adjustments. While certain factors like genetics and medical conditions can influence blood sugar levels, there are several things you can do to regulate your levels effectively.
Understanding the Factors That Influence Your Blood Sugar Range
A healthy blood sugar range varies depending on age, sex, and other factors such as physical activity level and medication use. The American Diabetes Association recommends that individuals with diabetes maintain a fasting plasma glucose (FPG) below 100 mg/dL for at least two weeks before adjusting medications or treatment plans.
The Importance of Monitoring Your Blood Sugar Range
Monitoring your blood sugar range regularly can help you identify patterns, trends, and correlations between different factors such as diet, exercise, stress levels, and sleep quality. Using a glucometer to measure your FPG can provide valuable insights into how your body responds to changes in lifestyle habits.
Dietary Adjustments for Better Blood Sugar Control
Certain foods have been shown to help stabilize blood sugar levels by slowing down the digestion of carbohydrates or promoting satiety. Fiber-rich foods like whole grains, fruits, and vegetables are excellent choices because they slow down glucose release into the bloodstream.
A 2018 meta-analysis published in BMJ Open reported that higher fiber intake was associated with a lower risk of developing type 2 diabetes (RR: 0.76; CI: 0.64-0.89). Examples of high-fiber foods include:
- Whole wheat bread
- Oats
- Barley
- Brown rice
On the other hand, consuming large amounts of refined sugars can cause a rapid spike in blood sugar levels.
Exercise and Physical Activity
Regular physical activity is essential for maintaining good insulin sensitivity. This means that your body's cells become more responsive to insulin, allowing glucose to enter the cells from the bloodstream more efficiently.
A 2019 study published in Medicine & Science in Sports & Exercise found that high-intensity interval training (HIIT) improved fasting blood sugar levels and enhanced glucose tolerance in healthy individuals with a mean age of 55.5 years.
Managing Stress for Better Blood Sugar Regulation
Chronic stress can disrupt the body's normal physiological response to glucose, leading to fluctuations in blood sugar levels. Cortisol, often referred to as the "stress hormone," has been shown to decrease insulin sensitivity and raise blood sugar levels.
Practicing relaxation techniques such as yoga, meditation or deep breathing exercises can help manage cortisol production and maintain stable blood sugar ranges.
The Role of Sleep Quality
Research suggests that inadequate sleep quality is linked with increased inflammation and a higher risk of developing metabolic disorders like type 2 diabetes. A study published in the journal Diabetes Care (2013) found that individuals who experienced prolonged sleep deprivation had lower insulin sensitivity compared to those who got sufficient rest.
In conclusion, maintaining optimal blood sugar levels requires understanding how various factors impact glucose regulation and incorporating evidence-based lifestyle modifications into your daily routine.
For more info on health-related topics, go here: Mini-Course on Ketosis: Take Dr. does apple watch monitor blood sugar Berg's Advanced Evaluation Quiz: In this video, Dr. Berg talks about hypoglycemia and the many mood disorders it can mimic. This includes depression, anxiety, bipolar, ADHD and the list goes on and on. When someone has reactive hypoglycemia, they also have insulin resistance, which interferes with the normal glucose in the brain and nervous system. This can be greatly improved by switching the fuel source to ketones, the byproduct of fat burning. The brain uses ketones much more efficiently. Dr. Eric Berg DC Bio: Dr. Berg, age 56, 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: Anchor: TikTok: ABOUT DR. BERG: Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer symptoms of blood sugar 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 blood sugar is 25 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 may have regarding a medical condition.