Post Time: 2025-07-18
Maintaining healthy blood sugar levels is crucial for overall well-being, but many people struggle with giving up their favorite carbs. The key lies in understanding how to manage your diet and lifestyle effectively.
Unlocking the Secrets of Healthy Blood Sugar Levels
To begin managing your blood sugar range without sacrificing your carb intake, it's essential to understand what constitutes a healthy range. According to various studies, an ideal blood sugar level for adults is between 70-99 mg/dL fasting and less than 180 mg/dL after eating (1). However, this can vary depending on factors such as age, fitness level, and overall health.
The Role of Diet in Balancing Blood Sugar
Diet plays a significant role in maintaining healthy blood sugar levels. Incorporating foods high in fiber like whole grains, fruits, and vegetables into your diet can help slow down the absorption of glucose (2). Additionally, certain supplements such as chromium and berberine may also support healthy blood sugar control.
Balancing Act: Exercise's Impact on Blood Sugar
Regular exercise is not only crucial for physical health but also plays a vital role in regulating blood sugar levels. Physical activity improves insulin sensitivity, allowing glucose to enter cells more efficiently (3). Aim for at least 150 minutes of moderate-intensity aerobic exercises or 75 minutes of vigorous-intensity aerobic exercises per week.
Sustainable Lifestyle Changes: Tips and Tricks
In addition to diet and exercise, maintaining a healthy sleep schedule is crucial for regulating blood sugar levels. Most adults require seven to nine hours of sleep each night (4). Furthermore, managing stress through techniques like meditation or deep breathing can help mitigate the negative effects of cortisol on insulin sensitivity.
Navigating Fluctuations in Blood Sugar Levels
Stress and fluctuations in blood sugar levels are closely linked. When we experience chronic stress, our bodies produce more cortisol, which can lead to increased glucose production (5). Understanding how to manage these fluctuations is key to maintaining a healthy blood sugar range.
Mindful Eating: Timing Your Meals for Optimal Blood Sugar Control
Meal timing also plays an essential role in regulating blood sugar levels. It's recommended to eat small frequent meals throughout the day, especially after exercise or when experiencing stress (6). This helps maintain stable energy levels and supports healthy insulin sensitivity.
By incorporating these simple tips into your daily routine, you can effectively manage your blood sugar range without sacrificing your carb intake.
Best exercise for gestational diabetes. Wondering how to help control gestational diabetes using exercise as a tool? What type of exercise will help control your blood sugars and help improve fasting blood sugars? What exercise is best and how long to exercise for. What is the best time of day, how often and what intensity is safe and effective? Free meal plan for gestational diabetes: www.fitaftergd.com/meal-plan Gestational Diabetes Support Group with a registered dietitian and diabetes educator: HIIT workouts for gestational diabetes: and SUMMARY: a. What type of exercise is best? A combination of cardio and resistance exercise safe for pregnancy. There is an added benefit to interval training and using the largest muscle groups. b. How long to exercise for? Any amount you can add is beneficial (even 10 minutes), but I see improvements in fasting blood sugars when moms with GD add 45- 60 minutes of activity per day c. The best time is 30 -90 minutes after you eat for safety. But, activity, whenever you can fit it in, is great! Just make sure to test and be ready to treat hypoglycemia (if 48 blood sugar level needed). d. Moderate intensity is best. You should be able to talk, but not sing Type 2 diabetes prevention guide and checklist after gestational diabetes: www.fitaftergd.com/preventtype2 Free postpartum weight management (weight loss) course: More free resources: ---- "THE COMPLETE GUIDE TO HOW I HEALED MY 4-FINGER DIASTASIS RECTI GAP" You can grab our most popular downloads (e-books): ---- "THE BEST 4 SCIENTIFIC-BASED DIETS (LIFESTYLES) TO LOSE WEIGHT" with all 4 types of meal plans (KETO, PLANT-BASED, MEDITERRANEAN AND CALORIE COUNTING) ---- "HOW TO LOSE WEIGHT AND INCREASE BREAST MILK SUPPLY" ---- "THE COMPLETE GUIDE TO COPE WITH PAIN IN LABOR" Jessica Pumple is a certified bariatric and diabetes educator, dietitian is 91 blood sugar low and pre & postnatal fitness instructor helping pregnant and postpartum moms for 14 years. She helps pregnant women stay fit, have the healthiest babies and the easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and lose the baby weight through non-gimmicky evidence-based strategies. If you enjoy our content subscribe to our channel, hit the bell button, leave a comment and share with your friends so I can make you the more of the videos you enjoy! Disclaimer: This is general information only and not medical or nutrition advice. Please see your own dietitian, diabetes team or doctor for individualized advice. You are responsible for your own safety. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content. Copyright Jessica Pumple 2020. All rights reserved. what enzyme lowers blood sugar #bestexerciseforgestationaldiabetes #gestationaldiabetes #howtocontrolgestationaldiabetes