Post Time: 2025-07-18
A blood sugar level of 164 is considered high, and it's essential to take immediate action to prevent long-term complications. Maintaining a healthy blood sugar range requires monitoring techniques, dietary adjustments, and stress management.
Monitoring Your Blood Sugar at Home: A Crucial Step in Management
To effectively manage your blood sugar levels, you need to monitor them regularly using a glucometer or continuous glucose monitor (CGM). These devices provide accurate readings that help identify trends and patterns. For instance, if you notice your blood sugar consistently spiking after meals, it may be due to consuming high-carbohydrate foods without pairing them with protein or healthy fats.
The Impact of Diet on Blood Sugar Levels
When managing blood sugar levels, dietary choices are paramount. Incorporating fiber-rich foods like fruits, vegetables, and whole grains can significantly improve insulin sensitivity. A study published in the Journal of Nutrition found that increasing daily fiber intake by 10 grams reduced fasting glucose levels by an average of 3 mg/dL (1). Moreover, avoiding or reducing sugary drinks and processed snacks can also help stabilize blood sugar fluctuations.
Stress Management: The Key to Stabilizing Blood Sugar
Chronic stress has a profound impact on blood sugar regulation. When the body is under prolonged stress, it produces more cortisol – a hormone that raises blood glucose levels (2). Engaging in regular exercise, practicing relaxation techniques like meditation or yoga, and getting adequate sleep can all help mitigate this effect.
Supplements for Blood Sugar Management
Certain supplements have shown promise in supporting healthy blood sugar ranges. Chromium picolinate, berberine, and cinnamon extract are some of the most commonly used natural ingredients to regulate insulin sensitivity (3). However, it's essential to consult with a healthcare professional before adding any new supplements to your regimen.
Why Sleep Quality Matters for Blood Sugar Regulation
Sleep plays an often-overlooked role in blood sugar management. Research has shown that chronic sleep deprivation can lead to impaired glucose regulation and increased risk of developing insulin resistance (4). Prioritizing adequate sleep quality – aiming for 7-9 hours per night – is essential for maintaining healthy blood sugar levels.
Glycemic Index: A Guide to Choosing the Right Foods
Understanding glycemic index (GI) values can help you make informed dietary choices. GI measures how quickly a food raises blood glucose levels, with low-GI foods typically providing sustained energy and supporting weight management. By incorporating more low-GI foods into your diet – such as whole grains, legumes, and non-starchy vegetables – you'll be better equipped to maintain healthy blood sugar ranges.
Note: The numbers in parentheses refer to the sources cited for each point.
February is Heart Month. Keep your heart healthy by reducing your blood sugars. Your blood sugars, also known as glucose, determine your risk factors for certain can i buy a blood sugar monitor over the counter diseases. High blood sugars increase your risk of developing pre-diabetes, diabetes, heart disease as well as stroke. The good new is you can often prevent or delay the onset of Type-2 Diabetes by making low blood sugar chest pain healthy lifestyle choices. Weight loss, regular exercise and a diet rich in fruits, vegetables and lean proteins - as well as not using tobacco products - are key in managing diabetes. Take control of your blood sugars by getting regularly checked by your physician and making healthy lifestyle changes. Take care blood sugar 139 of your heart, and your heart will take care of you.