Simple Blood Sugar Health Guide
Understanding blood sugar basics and healthy management
What is Blood Sugar?
Blood sugar refers to the glucose in your blood, which is the main source of energy for your body. Maintaining stable blood sugar levels is essential for good health.
Insulin is the key hormone that regulates blood sugar, produced by the pancreas. When insulin function is abnormal, blood sugar problems can occur.
Key Topics
Blood Sugar Level Reference
Understanding normal blood sugar ranges helps identify problems early.
| Status | Blood Sugar Level (mg/dL) | Explanation |
|---|---|---|
| Normal fasting | 70-99 | Healthy range |
| 2 hours after meal | < 140 | Normal response |
| Prediabetes | 100-125 | Needs attention |
| Diabetes | > 126 | Requires treatment |
Target for diabetics: Fasting blood sugar 80-130 mg/dL, post-meal <180 mg/dL.
Dietary Recommendations
Choosing the right foods is crucial for blood sugar control.
Recommended Foods
Dietary Principles
- Control carbohydrate intake
- Choose high-fiber foods
- Include protein in each meal
- Limit processed foods and sugar
- Maintain regular meal times
Try eating vegetables and protein first, then carbohydrates to help stabilize blood sugar.
Lifestyle Recommendations
Beyond diet, daily habits significantly impact blood sugar.
Exercise Recommendations
- At least 150 minutes of moderate exercise weekly
- Combine cardio and strength training
- Walk 15-30 minutes after meals
- Avoid prolonged sitting, move every hour
Other Important Habits
- Maintain a healthy weight
- Get adequate sleep (7-8 hours)
- Manage stress levels
- Limit alcohol consumption
- Quit smoking
Simple changes like taking stairs instead of elevators can positively impact blood sugar control.
Symptoms to Watch For
The following symptoms may indicate blood sugar abnormalities and warrant medical attention.
High Blood Sugar Symptoms
- Unusual thirst and dry mouth
- Frequent urination, especially at night
- Blurred vision
- Increased fatigue
- Slow wound healing
Low Blood Sugar Symptoms
- Sweating, shaking
- Dizziness or lightheadedness
- Sudden hunger
- Rapid heartbeat
- Confusion or irritability
If you experience these symptoms, especially repeatedly, consult a doctor for blood sugar testing.
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