Post Time: 2025-07-18
Maintaining a healthy blood sugar range is essential for overall well-being, and it's not as complicated as you might think. By understanding the ideal ranges, monitoring techniques, and simple lifestyle adjustments, you can keep your blood sugar levels in check.
The Importance of Monitoring Blood Sugar Levels Monitoring your blood sugar levels at home using a glucometer or continuous glucose monitor (CGM) is crucial for maintaining a healthy range. These devices provide accurate readings that help you track fluctuations and make informed decisions about diet, exercise, and medication adjustments. For instance, studies have shown that regular monitoring can lead to improved glycemic control in patients with diabetes.
The Impact of Diet on Blood Sugar Fluctuations A well-balanced diet is essential for maintaining a healthy blood sugar range. Certain foods like whole grains, fruits, vegetables, lean proteins, and low-fat dairy products help stabilize blood sugar levels. On the other hand, processed foods high in added sugars, refined carbohydrates, and saturated fats can cause significant spikes. For example, consuming 2-3 servings of fruit per day has been shown to improve insulin sensitivity and reduce fasting glucose levels.
The Role of Exercise in Regulating Blood Sugar Levels Regular physical activity plays a vital role in maintaining a healthy blood sugar range. Aerobic exercises like brisk walking, cycling, or swimming for at least 150 minutes per week can enhance insulin sensitivity and lower blood sugar levels. Resistance training, such as weightlifting or bodyweight exercises, also helps improve muscle mass and glucose uptake.
Managing Blood Sugar During Stressful Situations Stress has a significant impact on blood sugar fluctuations. When we're under stress, our bodies release stress hormones like cortisol and adrenaline, which can raise blood sugar levels. Engaging in relaxation techniques such as deep breathing, yoga, or meditation for 30 minutes per day can help mitigate this effect.
The Connection Between Blood Sugar Levels and Sleep Quality Getting adequate sleep is essential for maintaining a healthy blood sugar range. Poor sleep quality has been linked to impaired insulin sensitivity, increased fasting glucose levels, and reduced glucose uptake in the brain. Aim for 7-8 hours of undisturbed sleep each night to help regulate your body's natural rhythms.
The Importance of Regular Health Check-Ups Regular health check-ups with a healthcare provider are vital for maintaining a healthy blood sugar range. These visits allow you to discuss concerns, get personalized advice on monitoring and managing your levels, and receive regular testing as needed. Don't hesitate to schedule appointments if you experience symptoms like fatigue, blurred vision, or increased thirst.
By incorporating these tips into your daily routine, you'll be well on your way to maintaining a healthy blood sugar range. Remember that small changes can add up over time, so start with one adjustment and gradually build upon it for optimal results.
Get access to my FREE resources 👉 Poor breathing can decrease oxygen levels and even change your body's good blood sugar 2 hours after eating pH. Learn a simple breathing technique that can increase blood oxygen levels. Book Link: 0:00 Introduction: How to increase your blood oxygen levels 1:30 The Bohr effect 2:52 Chronic hyperventilation 5:07 Breathing technique to increase oxygen levels In this video, we’re going to talk about breathing. Deep breathing does not increase blood oxygen levels. In fact, it can cause dizziness, make you tired, and even make you pass out. Your red blood cells will not release oxygen unless enough carbon dioxide (CO2) is present. This is known as the Bohr effect. This means that the amount of oxygen released from your blood into your cells is dependent upon CO2. If you’re breathing a lot or hyperventilating, you’ll get too much oxygen and not enough CO2. Too much oxygen natural food to control blood sugar can be dangerous to the body. If you give a baby too much oxygen, it can cause blindness, an epileptic seizure, or a coma. Too much oxygen also causes oxidation. People in a panicked state experience acute hyperventilation. Chronic hyperventilation, also known as carbon dioxide syndrome, is a lack of carbon dioxide that occurs when a person is consuming too much air. This is often triggered by stress. Mouth-breathing can deplete CO2 and inhibit oxygen absorption at the cellular level. This can affect the heart and cause hypoxia, fatigue, insomnia, muscle twitching, and increased histamine. To fix this problem, you need to train your body to breathe properly to get oxygen deep into the cells by doing the following: 1. Relax your breathing. Take soft, gentle breaths through your diaphragm and stomach, not your upper chest. Breathe in slowly for 5 blood sugar low side effects seconds and exhale for 5 seconds. Practice this before you sleep at night, while driving, or while watching TV. This simple breathing technique can help your body get out of fight-or-flight mode. You can even use a free app to help you time your breathing! 2. Breathe through your nose. Your nose cleans, humidifies, and filters the air before it enters your lungs. Nose breathing increases your oxygen by 20%! 3. Use nose strips. Nose strips can help open your airways and sinuses while you sleep to help you breathe better. 4. Use mouth tape. Mouth tape can help you breathe through your nose while you sleep. You can filter the air all night, get more oxygen, and sleep better. You won’t wake up with a dry mouth, and you’ll wake up feeling refreshed. Mouth tape might even stop your snoring! Dr. Eric Berg DC Bio: Dr. Berg, age 59, 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: Listen to my Podcast: 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, 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. #keto #ketodiet #weightloss #ketolifestyle Thanks for watching! Try these tips to help improve your breathing and increase your blood oxygen levels. I’ll see you in the next video.