Post Time: 2025-07-18
When it comes to maintaining optimal health, managing blood sugar levels is crucial. An ideal blood sugar range varies depending on factors such as age and medical conditions. For most adults, the American Diabetes Association recommends keeping fasting glucose below 100 mg/dL and postprandial (after meal) glucose below 140 mg/dL.
Maintaining a healthy blood sugar range requires attention to diet, exercise, stress levels, sleep quality, and regular monitoring using glucometers or continuous glucose monitors. Incorporating herbal remedies into your daily routine can also support stable blood sugar levels.
Understanding the Role of Diet in Blood Sugar Regulation
Diet plays a significant role in regulating blood sugar levels. Foods that are high on the glycemic index (GI) cause a rapid increase in blood sugar, while those with low GI release glucose slowly, maintaining steady energy and preventing spikes. Incorporating fiber-rich foods like fruits, vegetables, whole grains, and legumes into your diet can help stabilize blood sugar levels.
For example, soluble fibers found in oats and barley slow down carbohydrate digestion, reducing the risk of postprandial hyperglycemia (high blood sugar). Aim for 25-30 grams of fiber per day to support healthy digestive function and glucose metabolism. Foods that are rich in protein like lean meats, fish, eggs, tofu can also help maintain satiety and prevent overeating.
Managing Blood Sugar with Exercise
Regular physical activity is essential for maintaining a stable blood sugar range. When you exercise regularly, your body becomes more sensitive to insulin, allowing glucose to enter cells effectively. This helps keep blood sugar levels within the target range even after meals.
For optimal results, aim for at least 150 minutes of moderate-intensity aerobic exercises per week or combine cardio and resistance training exercises like brisk walking, cycling swimming running push-ups squats lunges planks deadlifts leg press bench press etc... Regular physical activity can improve glycemic control reduce the risk of type 2 diabetes enhance insulin sensitivity.
Reducing Blood Sugar Stress with Herbal Remedies
Stress levels can significantly impact blood sugar ranges. Prolonged exposure to cortisol (a hormone produced in response to stress) increases glucose production and release into the bloodstream, causing fluctuations in blood sugar levels.
Certain herbal remedies like ashwagandha adaptogenic herb have shown potential benefits for reducing symptoms of chronic anxiety depression while supporting immune function antioxidant activity improving sleep quality promoting relaxation. Consuming 300-500 mg of standardized root extract capsules twice daily or tea form containing half teaspoon dried powder as directed has shown positive effects in several studies.
Lifestyle Changes to Support Healthy Blood Sugar Range
In addition to diet and exercise, maintaining good sleep hygiene is crucial for regulating blood sugar levels. Aim for 7-8 hours of quality sleep per night by following a consistent schedule avoiding caffeine nicotine electronics before bedtime practicing relaxation techniques such as deep breathing progressive muscle relaxation yoga meditation.
Losing weight if overweight can also help reduce insulin resistance improve glycemic control and achieve the optimal range with healthy habits combined daily blood glucose tracking meal planning stress management support.
The case for using a plant-based diet to reduce the burden of diabetes has never been stronger. New subscribers to our e-newsletter always receive a free gift. Get yours here: If all a plant-based diet could do is prevent and reverse the number one killer of men and women (heart disease), shouldn’t it be the default diet until proven otherwise? (See How Not to Die from Heart Disease ( Yet the evidence for the benefits of a more plant-based diet continues to emerge for a variety of other life-threatening chronic diseases. I’ve previously discussed plant-based diets and diabetes in: • Plant-Based Diets and Diabetes ( • Plant-Based Diets for Diabetes ( • Benefits of a Macrobiotic Diet for Diabetes ( • How Not to Die from Diabetes ( • Reversing Diabetes with Food ( • Diabetes Reversal: Is It the Calories or the Food? ( And what was that about stopping kidney decline in its tracks? See: • Treating Chronic Kidney Disease with Food ( • Which Type of Protein Is Better for Our Kidneys? ( • How Not to Die from Kidney Disease ( • How to Treat Heart Failure and Kidney Failure with Diet ( Learn more about the dietary phytochemical index I mentioned in Calculate Your Healthy Eating Score ( Have a question about this video? Leave it in the comment section at and someone on the NutritionFacts.org team will try to answer it. Want to get a list of links to all the can high blood sugar make you faint scientific sources used in this video? Click on Sources Cited at You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics. If you’d rather watch these videos on YouTube, subscribe to my YouTube Channel here: Thanks for watching. I lower blood sugar with water hope you’ll join in the evidence-based nutrition revolution! -Michael Greger, MD FACLM Captions for this video are available in several languages. To find yours, click on the settings wheel on the lower-right of the video and then "Subtitles/CC." Do you have feedback about the translations in this video? Please share it here how much cinnamon to lower blood sugar levels along with the title of the video and language: To view the subtitles in transcript format, click on the ellipsis button below the video, choose "Open transcript", and select the language you'd like to view them in. Image credit: Dustin Kirkpatrick • Subscribe: • Donate: • HOW NOT TO DIE: • Facebook: • Twitter: • Instagram: • Podcast :