Balancing Your Blood Sugar: What’s Healthy, How to Measure and More

High blood sugar is a problem even if you don’t have a family history diabetes. Blood sugar that is consistently higher than ideal can be associated with type 2 diabetes and cause serious health problems such as kidney disease, nerve problems or stroke.

While that’s nothing to panic, when it comes to our health, it’s important to know exactly what’s going on inside our bodies. Let’s dive into what blood sugar means, how to measure it, and what else you need to know.

What is blood sugar?

blood sugar, or glucose, is your body’s main source of energy. We get glucose from the food we eat, and our blood carries it to all cells in the body to give them energy to function. Glucose comes mainly from the carbohydrates we eat, although our bodies can also convert protein and fat into sugar when needed.

Glucose from protein is normally stored in the liver and doesn’t get into the bloodstream, so eating high-protein foods doesn’t cause your blood sugar to spike too much. Fats slow down the digestion of carbohydrates, which leads to a delayed rise in blood sugar. High blood sugar can be a problem, as it usually leads to sugar crashes that aren’t fun — symptoms include fatigue, headaches, and jitters. So eat balanced meals with protein, fat and carbohydrates to avoid this.

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Blood sugar is closely related to insulin, a hormone secreted by the pancreas that helps your body use glucose from the carbohydrates you eat. Insulin helps regulate your blood sugar levels — if you eat more sugar than you need right now, the hormone helps store glucose in your liver until needed for energy.

You probably also know blood sugar in connection with diabetes. Type 1 diabetes is a condition in which people cannot produce insulin, so they have to inject the hormone to keep their blood sugar levels stable. People with type 2 diabetes, which usually occurs later in life, either do not secrete insulin or are resistant to it.

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How do I measure blood sugar?

If you have diabetes, you probably already have your blood sugar under control with a continuous glucose meter (CGM) or a blood glucose meter (where you prick your fingertip). Blood glucose testing is also usually part of routine lab work for people without diabetes — your doctor will usually order a glycated hemoglobin (A1C) test, which measures your average blood glucose over the past two to three months.

Assuming your A1C test comes back with no sign of diabetes, constantly checking your blood sugar can still help. For example, some people experiment with using a CGM to see how their bodies respond to different types of food. However, it’s good to know that this is a fairly expensive way to figure out your diet, and keeping a food journal that includes how you felt after each meal will also help you figure out what to eat .

Cash these blood glucose meters if you’re looking for recommendations on how to keep an eye on your levels at home.

How high should my blood sugar be?

Your blood sugar levels will change depending on what you’ve eaten, whether you’ve exercised, and other factors (more on that later), but we have some general guidelines for determining what levels are healthy.

For generally healthy people (without diabetes) who have not eaten for eight hours or more, a normal blood sugar level is between 70 and 99 mg/dL. If you have eaten in the last two hours, it should not be higher than 140 mg/dL. To brush up on your chemistry knowledge, this unit is milligrams per deciliter (one tenth of a liter) and measures the amount of glucose in your blood.

Only a doctor can diagnose diabetes or another problem with your blood sugar. So if you’re concerned about your blood sugar levels, consult a doctor.

How can I tell if my blood sugar is irregular?

Again, only a doctor can diagnose a problem with your blood sugar. But you may be wondering how do you know if it’s something you should get checked out. There can be two main problems with your blood sugar – it’s either constantly too high or too low. Even if you don’t have diabetes, there are some signs that your blood sugar levels aren’t working normally.

Hypoglycemia is a condition in which your blood sugar is too low. Signs include irregular heartbeat, tiredness, tremors and tingling, or numbness in the face. If you feel this way all the time when you get hungry or between meals, talk to your doctor.

On the other hand, hyperglycemia occurs when your blood sugar is too high and can occur in non-diabetics. Symptoms include frequent urination, increased thirst, and headaches. If you think you are hyperglycemic and cannot control food or fluids, call an ambulance.

What factors affect blood sugar?

You may suspect that carbohydrate intake and insulin production are at least partially responsible for your blood sugar levels. But the list is much longer – almost every lifestyle you adopt can affect your blood sugar. Here is just a partial list.

• exercise may affect insulin sensitivity and lower blood sugar levels for up to 48 hours.
• alcohol Ingestion increases insulin production and causes low blood sugar.
• Emphasize Hormones like cortisol can increase blood sugar because your body needs access to energy to get out of a situation it perceives as dangerous.
• medication, especially statins and diuretics, can increase blood sugar levels. Statins are used to treat cholesterol and diuretics for high blood pressure.
• diet is a major player in blood sugar. Eating too many simple carbohydrates at once can spike blood sugar levels, while protein intake causes blood sugar to rise more slowly.
• dehydration increases blood sugar because with less water in your body, the concentration of glucose is higher.

Other surprising factors can affect your blood sugar, like sunburn or gum disease. So if you’re dealing with a blood sugar problem and can’t figure out what’s causing your spikes and dips, talk to a doctor.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified healthcare provider with any questions about a medical condition or health goals.