Your Fasting Blood Sugar Is High: 5 Things You Need to Do Now Discovering that your fasting blood sugar is high can be concerning. However, it's essen...

Your Fasting Blood Sugar Is High: 5 Things You Need to Do Now

Discovering that your fasting blood sugar is high can be concerning. However, it's essential to remember that it's a signal – a nudge from your body that something needs attention. High fasting blood sugar levels, also known as hyperglycemia, can be a sign of prediabetes or diabetes and can increase your risk of various health complications. This article will outline five crucial steps you should take immediately to manage and address elevated blood glucose levels.

Understanding Fasting Blood Sugar

Before diving into the actionable steps, it's essential to understand what fasting blood sugar means. This is the measurement of glucose (sugar) levels in your blood after an overnight fast, usually at least 8 hours. Normal ranges typically fall below 100 mg/dL. A fasting blood sugar between 100 and 125 mg/dL indicates prediabetes, while 126 mg/dL or higher on two separate tests often indicates diabetes.

5 Steps to Take When Your Fasting Blood Sugar Is High

Here are five proactive measures you can implement right away to manage elevated blood glucose:

Consult Your Healthcare Provider: This is, without a doubt, the most crucial step. Elevated fasting blood sugar needs professional assessment. Schedule an appointment with your doctor or a qualified healthcare provider. They will review your medical history, conduct further tests (like an A1C test), and provide a personalized diagnosis and treatment plan. Don't self-diagnose or attempt to treat high blood sugar levels without medical guidance. This is also the time to ask about medication, continuous glucose monitoring, and resources like certified diabetes educators (CDEs).
Re-evaluate Your Diet: Your diet plays a significant role in managing blood sugar levels. Make small, sustainable changes:
- Reduce Simple Carbohydrates: Limit intake of sugary drinks, processed foods, white bread, and pastries. These cause rapid spikes in blood sugar.
- Increase Fiber Intake: Focus on incorporating foods rich in fiber, such as whole grains (brown rice, quinoa, oats), fruits, vegetables, and legumes. Fiber slows down glucose absorption, helping to stabilize blood sugar.
- Prioritize Protein and Healthy Fats: Include lean protein sources (chicken, fish, beans) and healthy fats (avocados, nuts, olive oil) in your meals to promote satiety and help regulate blood sugar.
- Portion Control: Be mindful of your portion sizes. Overeating, even healthy foods, can lead to elevated blood sugar. Using smaller plates and measuring portions can be helpful.
- Consistent Meal Times: Try to eat meals at consistent times each day to help regulate your body’s insulin response.
Incorporate Regular Physical Activity: Exercise is a powerful tool for managing blood sugar. When you exercise, your muscles use glucose for energy, helping to lower blood sugar levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could include brisk walking, jogging, cycling, or swimming. Resistance training (weightlifting) is also beneficial, as it increases muscle mass, which improves insulin sensitivity. Remember to check with your doctor before starting any new exercise program.
Related reading: Decoding Your A1C Level The Complete Guide To The A1C Chart
Related reading: Understanding Your Blood Sugar Test Results A Full Breakdown
Monitor Your Blood Glucose Regularly: Regular blood glucose monitoring is essential for understanding how your body responds to food, exercise, and medication (if prescribed). Your doctor will advise you on how often to check your blood sugar and what target ranges you should aim for. Use a home glucose meter to measure your blood sugar levels before meals and after meals. Record your readings to identify patterns and share them with your healthcare provider.
Manage Stress Levels: Stress can significantly impact blood sugar levels. When you're stressed, your body releases hormones like cortisol, which can increase blood sugar. Find healthy ways to manage stress, such as:
- Mindfulness and Meditation: Practicing mindfulness or meditation can help you calm your mind and reduce stress.
- Yoga and Tai Chi: These practices combine physical activity with relaxation techniques.
- Spending Time in Nature: Studies have shown that spending time outdoors can reduce stress and improve overall well-being.
- Deep Breathing Exercises: Simple deep breathing exercises can help you calm your nervous system.
- Hobbies and Social Connections: Engage in activities you enjoy and spend time with loved ones to promote relaxation and reduce stress.

Tools and Resources That Can Help

Managing high blood sugar can feel overwhelming, but remember that numerous resources are available to support you.

American Diabetes Association (ADA): Offers comprehensive information, resources, and support for people with diabetes and prediabetes.
Certified Diabetes Educators (CDEs): Healthcare professionals who specialize in diabetes management and can provide personalized education and support.
Registered Dietitians (RDs): Nutrition experts who can help you develop a meal plan that meets your individual needs.
Support Groups: Connecting with others who have diabetes or prediabetes can provide valuable emotional support and practical tips.
Mobile Apps: Many mobile apps are available to help you track your blood sugar, diet, and exercise.

Potential Complications of Uncontrolled High Blood Sugar

It's crucial to address high fasting blood sugar promptly because prolonged and uncontrolled hyperglycemia can lead to serious health complications, including:

Cardiovascular Disease: Increases the risk of heart attacks, strokes, and other heart-related problems.
Neuropathy: Nerve damage that can cause numbness, tingling, and pain in the hands and feet.
Nephropathy: Kidney damage that can lead to kidney failure.
Retinopathy: Eye damage that can lead to blindness.
Foot Problems: Increased risk of foot infections, ulcers, and amputations.

Key Metrics to Track

To effectively monitor your progress and adjust your strategies as needed, tracking specific metrics is essential. The table below shows the metrics.

Metric	Description	Target Range
Fasting Blood Sugar	Glucose level after an overnight fast.	Less than 100 mg/dL (for most people)
Postprandial Blood Sugar (2 hours after eating)	Glucose level 2 hours after starting a meal.	Less than 140 mg/dL (for most people)
A1C	Average blood glucose level over the past 2-3 months.	Less than 5.7% (Normal), 5.7 - 6.4% (Prediabetes), 6.5% or higher (Diabetes)
Weight	Your body weight.	Maintain a healthy weight for your height and body type.
Blood Pressure	Measurement of the pressure of blood against your artery walls.	Below 120/80 mmHg

Conclusion

Finding out your fasting blood sugar is high is a call to action. By taking these five steps—consulting your doctor, adjusting your diet, exercising regularly, monitoring your blood sugar, and managing stress—you can take control of your health and reduce your risk of developing diabetes and related complications. Remember that it's a journey, and small, consistent changes can make a big difference in managing your blood sugar and improving your overall well-being. Stay informed, proactive, and work closely with your healthcare team to achieve optimal health.