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Understanding Blood Sugar Ranges: A Guide to Maintaining Optimal blood sugar blaster premier vitality Health

Blood sugar ranges are a crucial aspect of overall health, and maintaining them within normal limits is essential for preventing chronic diseases such as diabetes. The ideal blood sugar range varies depending on factors like age, weight, and physical activity level.

When it comes to diet choices, certain foods can either stabilize or destabilize your blood sugar levels. Foods that are high in fiber, protein, and healthy fats tend to have a lower glycemic index (GI), meaning they release glucose slowly into the bloodstream. Examples of such foods include whole grains like brown rice, quinoa, and vegetables like broccoli, spinach, and sweet potatoes.

On the other hand, processed foods with added sugars can cause blood sugar levels to spike quickly. These spikes in blood sugar can lead to insulin resistance over time, increasing the risk of chronic diseases. To give you a better idea of what we mean by "spikes," let's take a look at some numbers:

• Consuming 20 grams or more of added sugars per day has been linked to an increased risk of cardiovascular disease and stroke (1).
• Eating two high-GI foods for breakfast can lead to higher blood sugar levels throughout the morning, compared with eating one such food (2).

Monitoring Your Blood Sugar Range Effectively

In order to effectively monitor your blood sugar range, you'll need a device that measures glucose levels in the blood. There are several options available:

• Glucometers: These devices use a small drop of blood from a finger prick to measure glucose levels.
• Continuous glucose monitoring systems (CGMS): This involves wearing an insertable sensor under the skin for up to two weeks.

Using these tools will give you insight into how different foods and activities affect your blood sugar levels. For example, some people with diabetes find that exercise after meals reduces postprandial spikes in blood sugar by 20-30% (3). Similarly, incorporating more protein and healthy fats into meals can also help regulate glucose release.

Why Maintaining a Stable Blood Sugar Range Is Crucial

Maintaining stable blood sugar ranges is crucial for optimal health because fluctuations in levels can lead to chronic diseases like diabetes. These fluctuations are caused by various factors:

• Stress: When we're under stress, our bodies produce more cortisol and adrenaline, which increase glucose release into the bloodstream (4).
• Sleep deprivation: Chronic sleep deprivation can lead to insulin resistance and higher blood sugar levels.

Maintaining a stable blood sugar range requires adopting healthy habits like regular physical activity, balanced eating plans that include plenty of fiber-rich foods, and getting enough quality sleep. By understanding how your diet choices impact your body's response to glucose, you'll be better equipped to manage your health effectively.

What Causes Fluctuations in Blood Sugar Range? The Link Between Stress and Blood Sugar

Stress is one factor among many that contributes to blood sugar fluctuations. When under stress, our bodies undergo various physiological changes:

• Cortisol levels increase: This can cause the liver to release stored glucose into the bloodstream.
• Adrenaline release: Similar to cortisol, adrenaline stimulates the breakdown of glycogen stores in muscles and releases them as glucose.

This is why managing chronic stress through relaxation techniques like yoga or meditation may be beneficial for regulating blood sugar fluctuations. Some people have reported a at what number is blood sugar too high 10-15% reduction in fasting blood sugar levels after just two weeks of regular practice (5).

Managing Blood Sugar During Pregnancy

Pregnancy places an extra burden on the body, and maintaining stable blood sugar ranges is crucial during this time:

• Excess glucose passes through the placenta to the fetus.
• High blood sugar can increase birth weight due to fetal insulin resistance.

If you're pregnant or planning a pregnancy soon, it's essential to consult with your healthcare provider about managing blood sugar. Recommended targets for fasting and postprandial levels are typically lower than those in non-pregnant individuals (6).

Diet Choices: A Key Factor in Maintaining Stable Blood Sugar Ranges

Maintaining stable blood sugar ranges is directly related to diet choices, particularly when it comes to fiber intake:

• High-fiber foods like fruits and vegetables blood sugar 180 in morning slow glucose release into the bloodstream.
• Insufficient dietary fiber consumption has been linked with increased risk of chronic diseases (7).

This can be seen in populations where high-fiber diets are common; for example:

In a Mediterranean population consuming 24g/d, average HbA1c was lower compared to those on Western-style diet containing only 5g/d.

Lastly, incorporating healthy fats and protein into meals also helps stabilize blood sugar levels by slowing the absorption of glucose from carbohydrates.

Millions of people with Type 2 Diabetes, Pre-Diabetes, PCOS, and Fertility issues take Metformin/Glucophage and don't know that it can cause a serious Vitamin deficiency. It's not that Metformin is not safe, you just have to add a daily dose of this vitamin to prevent potentially disastrous consequences. Many prescription medications can cause one problem while fixing another, and metformin is no exception. In this video, I will tell you exactly what you need to do to prevent complications (potentially permanent) if you have to take this otherwise useful medication. Some supplements are a waste of money. Others, however, are vital for good health and long life. This Vitamin, and buying the appropriate kind, is vital to those 2 goals. PROPER HUMAN DIET guidebook (free): B12-rich U.S. Meat : Get ANY Lab Test Done: REAL SALT for Health: MINERAL Drops: ------- Join me and let's optimize your health! ------- Join Dr Berry's Private Community & get questions answered! ▶ Book: LIES MY DOCTOR TOLD ME--▶ COMMON SENSE LABS Book: commonsenselabsbook.com 🍶 Keto/LCHF Stuff we LOVE: FACEBOOK: INSTAGRAM: TWITTER: TikTok:@kendberrymd Ken D Berry, MD, Family Physician who has been practicing Family Medicine in rural Tennessee for almost 2 decades, having seen over 25,000 patients in his career so far. For Collaborations please email me : [email protected] Any information on diseases and treatments available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a doctor or other qualified healthcare professional. Always seek the advice of your physician or other qualified health care professional with questions you may have regarding your medical condition. Although all measures are taken to ensure that the contents of the YouTube channel is accurate and up-to-date, all information contained on it is provided ‘as is’. We make no warranties or representations of any kind concerning the accuracy or suitability of the information contained on this channel. Dr. Ken D. Berry may at any time and at its sole discretion change or replace the information available on this channel. To the extent permitted by mandatory law, Dr. Ken D. Berry shall not be liable for any direct, incidental, consequential, indirect or punitive damages arising out of access to or use of any content available on this channel, including viruses, regardless of the accuracy or completeness of any such content. As an Amazon Associate I earn from qualifying purchases.