Post Time: 2025-07-18
Maintaining a healthy blood sugar range is crucial for optimal health, and it's essential to understand what constitutes normal blood sugar levels. In this article, we'll delve into the world of blood sugar ranges, exploring the ideal values, common fluctuations, and factors that affect them.
The Science Behind Normal Blood Sugar Ranges
Blood glucose levels are regulated by insulin, a hormone produced by the pancreas. When you eat, your body breaks down carbohydrates into glucose, which is then absorbed into the bloodstream. Insulin helps cells absorb this glucose for energy production or storage as glycogen in the liver and muscles.
The ideal blood sugar range varies depending on factors such as age, sex, and physical activity level. Generally speaking, a normal fasting blood sugar (FBS) reading should be below 100 mg/dL, while an oral glucose tolerance test (OGTT) result of less than 140 mg/dL is considered acceptable.
Managing Blood Sugar During Pregnancy: Special Considerations
Pregnancy poses unique challenges for women with diabetes or those at risk. Women are advised to maintain tight blood sugar control to minimize the risks associated with gestational diabetes, such as fetal macrosomia and preeclampsia.
A recommended approach is a multi-faceted strategy involving lifestyle modifications (dietary changes and regular physical activity) in conjunction with glucose-lowering medications if necessary. Research has shown that strict glycemic control can significantly reduce complications for both the mother and baby.
The Link Between Stress and Blood Sugar Range Fluctuations
Stress, whether acute or chronic, affects blood sugar levels by triggering an increase in stress hormones like cortisol. Cortisol raises your glucose level by reducing insulin sensitivity, making it more challenging to manage blood sugar spikes. Chronic stress also leads to inflammation, which is detrimental to overall health.
To mitigate the impact of stress on blood sugar control, incorporate relaxation techniques into your daily routine such as deep breathing exercises or meditation practice for at least 10-15 minutes a day.
How Sleep Affects Your Blood Sugar Range and What You Can Do
Sleep quality plays an essential role in regulating insulin sensitivity. During sleep, growth hormone is secreted which helps maintain blood sugar balance by enhancing glucose uptake into cells. Conversely, chronic sleep deprivation can significantly impair insulin function leading to hyperglycemia (high blood sugar).
Prioritize getting at least 7-8 hours of undisturbed sleep per night on a consistent basis and strive for an ideal sleep schedule that matches your circadian rhythm.
Dietary Strategies for Maintaining a Healthy Blood Sugar Range
The quality of the diet you consume significantly influences blood glucose regulation. Foods high in sugar, refined carbohydrates, and unhealthy fats should be avoided while emphasizing whole grains, vegetables, fruits rich in fiber and water content is advisable to stabilize your food intake throughout the day.
For example: Consuming low-GI foods like beans (black bean salad with olive oil dressing) can provide satiety reducing need for quick spikes blood sugar levels
In this episode, my guest is Dr. Mary Claire Haver, MD, a board-certified OB/GYN and an expert on women’s health and menopause. We how does protein affect blood sugar discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause 2 mmol/l blood sugar and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health. We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages. Access the full show notes, including referenced articles, books, people mentioned, and additional resources: Thank you to our sponsors AG1: AeroPress: Eight Sleep: BetterHelp: InsideTracker: Huberman Lab Social & Website Instagram: Threads: Twitter: Facebook: TikTok: LinkedIn: Website: Newsletter: Dr. Mary Claire Haver Clinical website: The ‘Pause Life: The New Menopause (book): The Galveston Diet: TikTok: Instagram: YouTube: Facebook: LinkedIn: Timestamps 00:00:00 Dr. Mary Claire Haver 00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp 00:06:26 Menopause, Age of Onset 00:09:50 Perimenopause, Hormones & “Zone of Chaos” 00:14:42 Perimenopause, Estrogen & Mental Health 00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health 00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy 00:29:42 Sponsor: AG1 00:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs 00:38:18 Women’s Health: Misconceptions & Research 00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat 00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake 00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome 00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle 01:05:18 Sponsor: InsideTracker 01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition 01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse” 01:24:00 Estrogen & Testosterone: Starting HRT & Ranges 01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms 01:37:57 OB/GYN Medical Education & Menopause 01:41:30 Supplements, can blood sugar affect your period Fiber, Tools: Osteoporosis “Prevention Pack” 01:46:53 Collagen, Cellulite, Bone Density 01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT 01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors 02:01:55 Post-menopause & HRT, Sustained HRT Usage 02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol 02:09:09 Male Support; Rekindle Libido 02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat 02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter #HubermanLab #WomensHealth #Health Title Card Photo Credit: Mike Blabac - Disclaimer: