Post Time: 2025-09-01
Understanding Your Blood Sugar Range: A Guide to Healthy Living
Blood sugar, also known as glucose, is a vital energy source for our bodies. However, maintaining healthy blood sugar levels can be challenging due to various factors such as diet, exercise, and medical conditions like diabetes. In this article, we will delve into the importance of understanding your blood sugar range and provide practical tips on how to maintain it.
The Ideal Blood Sugar Range: What You Need to Know
So, what is considered a healthy blood sugar range? For adults with normal glucose tolerance, the ideal fasting plasma glucose (FPG) level ranges from 70-99 mg/dL. However, for individuals with diabetes or prediabetes, these levels may be higher or lower depending on their condition and treatment plan.
A recent study published in the Journal of Clinical Endocrinology & Metabolism found that maintaining a healthy blood sugar range is crucial to reducing the risk of developing complications associated with high blood pressure. The researchers concluded that for every 10 mg/dL increase in FPG, there was an increased risk of cardiovascular disease (1). This highlights the importance of monitoring and managing one's blood sugar levels.
The Science Behind Normal Blood Sugar Range Explained
Insulin sensitivity plays a critical role in maintaining healthy blood sugar ranges. Insulin resistance occurs when our bodies become less responsive to insulin, leading to elevated glucose levels in the bloodstream. Factors that contribute to insulin resistance include physical inactivity, obesity, and certain medical conditions like polycystic ovary syndrome (PCOS).
Research has shown that lifestyle modifications such as regular exercise and weight management can significantly improve insulin sensitivity. A study published in the Journal of Applied Physiology found that a 12-week exercise program resulted in improved glucose metabolism and reduced body fat percentage among obese adults with type 2 diabetes (2). This highlights the importance of incorporating physical activity into our daily routines.
Maintaining Your Blood Sugar Range: Diet and Exercise
While diet and exercise are essential for maintaining healthy blood sugar levels, certain foods can help stabilize these ranges. Foods rich in fiber such as whole grains, fruits, and vegetables have been shown to slow down glucose absorption, thereby reducing the risk of spikes in blood sugar levels.
Additionally, regular physical activity has been found to improve insulin sensitivity by increasing glucose uptake in muscles. The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week (3). Incorporating strength training exercises into our routines can also enhance muscle mass and bone density.
The Importance of Tracking Your Blood Sugar Range
Monitoring blood sugar levels is crucial to managing glucose tolerance. Devices such as glucometers provide an easy way to measure FPG, postprandial glucose (PPG), and hemoglobin A1c (HbA1c) levels at home or on-the-go.
Keeping a journal of your readings can help you identify patterns in blood sugar fluctuations and make necessary adjustments to your lifestyle. For example, if you notice that your PPG spikes after consuming high-carbohydrate foods, it may be beneficial to reduce the frequency of these meals or swap them for low-glycemic options.
Blood Sugar Range Affects Your Mental Clarity and Mood
The link between blood sugar levels and mental clarity is often overlooked. However, numerous studies have demonstrated that maintaining healthy glucose ranges can improve cognitive function and mood.
Research published in the Journal of Clinical Psychology found a significant correlation between HbA1c levels and depression scores among individuals with type 2 diabetes (4). The researchers concluded that achieving tight glycemic control may help alleviate depressive symptoms.
Get access to my FREE resources 👉 I explain the side effects of diabetes medications. Timestamps: 0:00 What effects do diabetes medications have on your body? 0:56 There are 3 different effects that certain medications create in this scenario 3:00 Metformin increases the sensitivity of your insulin receptors In this video, does creatine raise blood sugar I explain the effects of type 2 diabetes medications on your body. Your pancreas makes the hormone insulin, which travels through your blood. Insulin responds to carbohydrates; less so to protein. Its goal is to lower your blood sugar. Insulin is received by what’s called an insulin receptor. As I said, one goal is to lower blood sugar. Another is to store glycogen (sugar), cholesterol, or fat. There are 3 different effects these medications create in this scenario. One is that they increase the production of insulin. One popular medication is called sulfonylurea, but it works only for type 2 diabetes, not type 1. The problem with this medication is that it’s also used as an herbicide. It increases your risk of cardiovascular disease and death. Another mechanism works on the insulin receptor. People with type 2 diabetes have insulin resistance, meaning their receptors aren’t taking in insulin very well. This creates a failure in the feedback loop to the body, which ends up getting the message to produce more and more insulin. The more the receptor is resistant, the more insulin the pancreas is going to produce. If you’re taking a sulfonylurea, which increases insulin production, your insulin levels are going to get quite high. Metformin increases the sensitivity of your receptors; that is, they can receive more insulin. A black label on metformin warns of the dangers of a condition called lactic acidosis, a serious condition that causes your pH to go way up. A natural remedy for this condition is vitamin B1. The problem is that metformin depletes B1. Many type 2 diabetics does creatine affect blood sugar are given insulin. The problem is that the pancreas is already producing too much insulin because of insulin resistance. So too much insulin is being dumped into the system for the purpose of lowering blood sugar. And it comes with the risk of cardiovascular disease, weight gain, and hypoglycemia (low blood sugar). With hypoglycemia, you become irritable and shaky and want to eat carbs to raise your blood sugar back up, starting the whole cycle over again. Now you can see the effects of diabetes medications on your body. 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 monkfruit blood sugar health education through social media. Follow us on FACEBOOK: fb.me/DrEricBerg 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. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services, or product you obtain through this video or site. Thanks for watching! Diabetes medications can cause numerous side effects.