Post Time: 2025-09-01
The Ideal Blood Sugar Range: What You Need to Know
Maintaining a healthy blood sugar range is crucial for optimal health, and it's essential to understand what constitutes normal blood sugar levels. Before diving into the intricacies of blood sugar regulation, let's define what we mean by "normal" when it comes to blood glucose levels.
The Science Behind Normal Blood Sugar Levels
Research suggests that a healthy fasting blood glucose level is between 70-99 mg/dL for non-diabetics and less than 180 mg/dL after eating. However, these numbers can vary depending on individual factors such as age, sex, weight, and overall health status. For instance, studies have shown that even slightly elevated blood sugar levels can increase the risk of developing conditions like cardiovascular disease.
How to Use Diet to Keep Your Blood Sugar Range Within Normal Limits
A well-balanced diet is essential for maintaining healthy blood sugar levels. Incorporating foods with a low glycemic index (GI) into your meal plan can help regulate blood glucose spikes after eating. For example, whole grains like quinoa and brown rice have a lower GI compared to refined carbohydrates such as white bread and sugary snacks.
Why Maintaining a Stable Blood Sugar Range Is Crucial
Fluctuations in blood sugar levels can have far-reaching consequences on both physical and mental health. Chronic inflammation caused by unstable blood glucose can lead to conditions like diabetes, cardiovascular disease, and even cognitive decline. Furthermore, research has shown that high blood sugar levels are linked to depression, anxiety disorders, and other mood-related issues.
The Link Between Stress and Blood Sugar Range Fluctuations
Stress is another significant factor contributing to fluctuations in blood sugar levels. The body's "fight or flight" response triggers the release of stress hormones like cortisol, which can raise glucose levels by increasing gluconeogenesis (the production of new glucose from non-carbohydrate sources). This makes it essential to manage stress through techniques such as meditation, yoga, and deep breathing exercises.
How Sleep Affects Your Blood Sugar Range and What You Can Do
Adequate sleep is vital for maintaining a stable blood sugar range. During sleep, the body regulates insulin sensitivity, allowing glucose to enter cells more efficiently. Conversely, chronic sleep deprivation can impair insulin function and lead to higher blood glucose levels. Aim for 7-8 hours of quality sleep each night to help regulate your blood sugar levels.
Blood Sugar in Children: A Special Consideration
For children with normal growth patterns and no underlying medical conditions, a fasting blood glucose level below 120 mg/dL is generally considered within the healthy range. However, this number may vary depending on factors like age and sex. For instance, studies have shown that for each year of life after puberty onset, an additional 5 mg/dL can be added to the upper limit of normal blood sugar levels.
The Importance of Tracking Your Blood Sugar Range
Monitoring your blood glucose regularly is essential for maintaining a healthy range. Use a glucometer or continuous glucose monitoring (CGM) system to track changes in your fasting and post-meal glucose levels over time. This will help you identify patterns, set realistic goals, and make informed decisions about lifestyle modifications.
The Best Way Forward: Integrating Multiple Strategies
Achieving a healthy blood sugar range often requires an integrated approach that addresses multiple aspects of health including diet, exercise, sleep quality, stress management, and glucose monitoring. By making these adjustments in conjunction with your healthcare provider's guidance, you can effectively maintain or even normalize your blood sugar levels.
Get access to my FREE resources 👉 I explain reactive hypoglycemia. Timestamps: 0:00 Why reactive hypoglycemia is important to understand 1:00 You don’t want blood sugar too low or too high 4:07 I agree that the best diet for hypoglycemia emphasizes healthy fats and protein I explain what reactive hypoglycemia is and why you need to understand it. There’s a condition called postprandial hypoglycemia which is different; it’s the low blood sugar that happens anywhere from immediately to four hours after a meal, especially a high carb one. Your body tries to keep your blood sugar tightly controlled; not too high, not too low. Insulin is the hormone that tries to reduce your can cinnamon raise blood sugar blood sugar. There are other hormones releasing sugar back into your blood to ensure your blood glucose doesn’t go too low. Too low and you could experience these symptoms: tiredness, brain fog, dizziness, craving sweets, or even a coma if it goes badly low. With hypoglycemia, the insulin overreacts and pushes the blood sugar down with too much force and/or not enough adrenal support so your cortisol is low. If you night sweats and blood sugar have a liver problem and your body doesn’t have enough of the hormone called IGF to counter the insulin. Or there’s another hormone produced by the pancreas called glucagon which also counters insulin. Sometimes the medical profession doesn’t acknowledge that hypoglycemia exists. There are levels of hypoglycemia. You can’t just test fasting glucose, you have to test blood sugar at one-hour intervals for four hours after a meal. I don’t even think the test is valid because you drink a glucose mixture. Ideally your blood sugar is below 70. But even if it’s 75 or 80 and you have hypoglycemia symptoms, you could have severe insulin resistance. Because insulin controls the input of glucose into your cells, your cells could be starving for glucose yet your blood sugar tests at a normal level. I agree that the best diet for hypoglycemia emphasizes healthy fats and protein. But it’s really as simple as cutting out carbs. I guarantee if you stop eating carbs and adapt to fat burning your blood sugar will come out nicely and you won’t have hypoglycemic symptoms anymore. Our bodies aren’t designed to run off of high best way to lower high blood sugar carbohydrate diets. Some experts advise frequent small meals to heal longstanding hypoglycemia. I disagree. Every time you eat you stimulate insulin. If you eat less frequently you’ll keep insulin low. Without high insulin your blood sugar will be level. Eating sugar and refined carbohydrates triggers excessive reactions by the pancreas, which leads to reactive hypoglycemia. Talk to a Product Advisor to find the best product for you! Call 1-540-299-1556 with your questions about Dr. Berg's products. Product Advisors are available Monday through Friday 8am-6pm and Saturday 9am-5pm EST. * At this time, we no longer offer Keto Consulting and our Product Advisors will only be advising on which product is best for you and advise on how to take them. Dr. Eric Berg DC Bio: Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. Follow Me On Social Media: Facebook: Instagram: Anchor: TikTok: ABOUT DR. BERG: Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Thanks for watching!