Do you know the blood sugar level in your body can impact your health? But what exactly is blood sugar?
Know About Blood Sugar
When we eat our food, the carbohydrate macronutrient gets broken down into a form of energy that is usable called glucose. Glucose aka, sugar enters the bloodstream & with the aid of an insulin hormone, it moves to our cells. The said process helps lowers the amount of glucose in the bloodstream whereby, the muscles and organs receive the fuel for proper functioning.
Blood Sugar Levels
Fasting for at least 8 hours, blood sugar level measurement is less than 100mg/dL and less than 140mg/dL after eating. The levels are, however, at the lowest just before the meals. For people without diabetes, the blood sugar levels are around 70 to 80 mg/dL. Moreover, for few people, 60 is normal & for others, it is 90.
What factors lead to a high blood sugar level?
As per ADA guidelines (American Diabetes Association), the blood sugar level two hours before a meal above 180 mg/dL gets viewed to be above the elevated range.
Some of the factors are:
- Limited physical activity
- Stress, illness and pain
- Consuming excessive carbohydrates
- Menstrual period
- Side effects of medicines (steroids or anti-psychotics)
What are the factors of low blood sugar level?
The drop in the blood sugar level below 70 mg/dL is thought to be below the normal range. The cause for the same is below:
- Consuming less quantity of carbs than the actual diet
- Eating less or frequently missing a meal
- Excessive alcohol consumption on an empty stomach
- Side effects of medicines besides steroids
High Blood Sugar or Hyperglycemia
The cause of high blood sugar occurs when the body isn’t capable of producing enough insulin. However, it can also happen as the body becomes insulin resistance or faces difficulty in absorbing insulin. Please note that hyperglycemia can also impact people without diabetes. The blood sugar level can rise to a high range when the person is too ill or is under stress.
Symptoms of hyperglycemia:
If hyperglycaemia is left untreated, it can bring forth serious complications. Most often, these are going to cause issues related to vision, nerves and cardiovascular system.
Early symptoms:
- Frequent urination
- Excessive thirst
- Blurry vision
- Headaches
- Fatigue
Serious Symptoms:
- Vomiting
- Dry mouth
- Pain in the abdomen
- Nausea
How to stable your blood sugar level?
Want to achieve a stable blood sugar level? Here are a few ways you can naturally lower blood sugar levels:
1. Keep a regular exercise schedule to maintain a moderate weight and to increase insulin sensitivity.
2. Limit your carbs intake to control your blood sugar level.
3. Include fibre-rich foods like vegetable, fruits, legumes and whole grains.
4. Always stay hydrated by drinking enough water. The best choice is water which lowers your blood sugar level and likely to reduce diabetes risk.
5. Maintain your food portions and few ways include:
-Use a food journal
-Use small plates
-Check food labels accurately/serving size
-Eat at a slow pace
6. Select foods that have a low glycemic index. Foods like barley, yoghurt, beans, oats, legumes and wheat pasta have a low to moderate glycemic index.
7. Manage your stress through relaxation methods like yoga to regulate blood sugar levels.
8. Keep a note of your blood sugar levels by regular monitoring.
9. Maintain a healthy and quality sleep cycle. Poor sleep is known to disrupt critical metabolic hormones.
10. Include foods like magnesium and chromium-rich foods. The latter foods choices are meats, fruit, vegetables and nuts.
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