When you are diagnosed with diabetes you probably have one question in your mind, "What is the normal blood sugar range?" Keeping your blood glucose levels stabilized in the normal range can be tricky and it is essential to not panic if you notice they are elevated since stress can elevate glucose levels just as easily as a glass of wine can. Before we can look at how you can keep your levels normal we should first see what normal is exactly.
When you wake in the morning and test your sugar levels you should expect to see levels between 70-90 mg/dl. During the day your glucose levels will raise depending on your diet and exercise habits. A person who does not have diabetes will never experience glucose/sugar levels over 200 mg/dl, regardless of whether they have just had a meal or not. One to two hours after eating glucose levels should be 120 mg/dl or less. If you experience levels outside these ranges it is essential that you regulate your glucose in order to prevent further health problems such as heart disease, stroke, blindness, coma and even death.
Keeping track of your glucose levels is also important to understanding the trends of what your body is going through. It is a good idea to write down the time of the test, the glucose level, what medications you took, what food you ate, and what exercise you did since the last test. This log should go with you when you visit your physician so he or she help you plan a diet and exercise plan that is best for you.
So, how do you keep your glucose levels in the normal range? First of all it is important to participate in regular exercise. Exercise not only keeps you physically fit but lowers glucose levels and keeps them low over a longer period of time. If you drink alcohol you might want to reduce the amount or quit altogether since alcohol can throw off your levels, particularly if you drink on an empty stomach. You will also want to avoid sugary soft drinks or juices. You can replace these beverages with black or green tea which have been found to naturally lower glucose levels.
Diet is vitally important when you are attempting to normalize your glucose levels. Complex carbohydrates such as green leafy vegetables help keep your levels normal since they contain fiber and take longer to break down in your system than regular carbs do. Avoid foods that are high in starch and refined flour such as white bread, potatoes, pasta and baked goods since they are converted into sugar almost the moment they enter the digestive tract and can cause an overload of glucose.
If you notice your levels are elevated even after participating in exercise and eating healthy please visit your healthcare practitioner immediately to see if there may be further causes that may have been overlooked
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