Post Time: 2025-07-18
When it comes to blood sugar levels, maintaining a healthy range is crucial for optimal health. Ideally, your blood sugar level should be between 70 and 99 mg/dL after an overnight fast. However, high blood sugar levels can lead to serious complications such as diabetes, heart disease, and kidney damage.
Causes of High Blood Sugar Levels
There are several reasons why your blood sugar levels may be running high. These include:
- Consuming a diet high in refined sugars and carbohydrates
- Lack of physical activity or exercise
- Certain medical conditions such as polycystic ovary syndrome (PCOS) or Cushing's syndrome
- Stress, anxiety, or depression
Monitoring Blood Sugar Levels
To effectively manage your blood sugar levels, it is essential to monitor them regularly. This can be done using a glucometer at home, which measures the level of glucose in your blood. You should aim to check your blood sugar levels before meals and at bedtime.
Dietary Changes for Lowering Blood Sugar Levels
Making significant changes to your diet can help lower high blood sugar levels. This includes:
- Eating more protein-rich foods such as lean meats, fish, eggs, and dairy products
- Incorporating complex carbohydrates into your diet such as whole grains, fruits, vegetables, and legumes
- Increasing fiber intake through the consumption of fruits, vegetables, nuts, seeds, and whole grains
The Importance of Regular Exercise
Regular physical activity is also essential for maintaining healthy blood sugar levels. Exercise helps to lower blood glucose by:
- Stimulating muscle contraction that requires energy from stored carbohydrates
- Enhancing insulin sensitivity which makes it easier for glucose to enter cells
- Reducing stress hormones such as cortisol, adrenaline and glucagon
Stress Management Techniques
High stress levels can cause your body to release more cortisol, a hormone that increases blood sugar. To manage stress effectively:
- Engage in relaxation techniques such as deep breathing, yoga or meditation.
- Get enough sleep each night (7-8 hours for adults).
- Schedule breaks throughout the day and take time off when needed.
Getting Enough Sleep
Sleep plays an essential role in maintaining healthy blood glucose levels by allowing your body to recharge. During this process:
- Insulin sensitivity is enhanced
- The pancreas produces less insulin.
- Glucose uptake into cells increases.
This ensures that even if you have eaten a high-carb meal, your blood sugar remains within the normal range
If you are waking up in the middle of the night, check out this video!! 🔥 Apply to Work With me!! ➡️ Subscribe HERE:📱 =========================== ➡︎YT: www.youtube.com/@JeremiahFariasRDN =========================== Here are the ways to work with Me:: =========================== ⚡️Apply to Work With me!! ➡️ ⚡️Check out my FREE GUIDES on Improving Your Blood Sugar Metabolism: ➡️ Sleep issues are not uncommon. Many factors can negatively impact sleep like artificial light, blue light, shift work, social jet lag, poor air quality, and possibly even EMFs. A night of poor sleep can impair glucose metabolism and increase insulin resistance, and insulin resistance and diabetes can cause sleep issues. A major reason for waking in the middle of the night, often between 1 am to 4 am, is due to low blood sugar levels. The brain requires just as much energy in the form of glucose during various stages of sleep. Once blood sugar levels drop below 70 mg/dL, counter-regulatory hormones like cortisol and adrenaline are released. These wake blood sugar levels two hours after eating you up and can cause symptoms like sweating, heart racing, and ruminating thoughts. The liver is responsible for maintaining blood sugar levels while we sleep. The liver can store about 90 g of glycogen. Liver glycogen could be diminishing for several reasons. To start improving sleep, we can assess whether we are consuming enough carbohydrates. Carbohydrates improve sleep quality. In the short term, you can begin having a bedtime snack that provides some carbohydrates and protein/fat. If you wake up in the Middle of the Night and have issues getting back to sleep, try some fast-digesting carbohydrates. In the long run, we want to start improving our blood sugar metabolism. This is often a great place to start. If you need more 2 week blood sugar test assistance, work with me one-on-one. 00:00 Intro 00:32 Statistics on Sleep Issues and Diabetes 01:41 The Reason Blood Sugar Issues Can Wake You Up 01:56 The Brain Requires a Similar Amount of Energy During Sleep As It Does While Awake 04:16 What Is Occurring When Blood Sugar a1c 6.6 average blood sugar Levels Drop? 06:08 The Liver's Role During Sleep 06:54 Liver's Glycogen Storage Capacity 07:03 Insufficient Carbohydrates Can Impair Liver Glycogen Stores 08:07 Poor Liver Health Can Impair Liver Glycogen Stores 08:40 Insulin Resistance Impairs Glycogen Synthase Activity 09:08 Hypothyroidism May Impair Liver Glycogen Stores 10:42 Consuming Enough Carbohydrates Can Improve Liver Glycogen Stores 11:55 If Increasing Whole-Food Carbohydrates, Go SLOW 12:47 Short-Term Tools to Improve Sleep 15:26 Long-Term Plan: Improve Our Blood Sugar Metabolism 17:57 Closing Follow Me On Social Media Instagram Facebook Studies EMFs and Sleep CDC Data Brain Energetics and Sleep Counter-regulatory Hormones and Blood Sugar Symptoms of Low Blood Sugar Low Carbohydrate Intake and Poor Glycogen Stores Poor Liver Health/Insulin Resistance and Poor Glycogen Stores Hypothyroidism and Poor Glycogen Storage Carbohydrates Improving Sleep Disclaimer: Jeremiah Farias received his undergraduate degree and dietetic internship from California State Polytechnic University, Pomona. He is a licensed Dietitian in the state of Florida. 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 practitioner-patient relationship between Jeremiah Farias 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. #jeremiahfariasrdn #type2diabetes #reversingdiabetes #reversinginsulinresistance