Fasting Blood Sugar: What’s Normal and How to Improve Your Numbers

Understanding your fasting blood sugar is a cornerstone of managing and preventing diabetes. In this comprehensive guide, we’ll explore what normal fasting blood sugar levels are, the causes of elevated readings, and practical strategies you can implement to improve your numbers. Whether you're newly diagnosed or seeking preventive measures, this article provides actionable insights for maintaining optimal health. Recognizing Low Blood Sugar Symptoms From Mild To Severe Hypoglycemia

What is Fasting Blood Sugar?

Fasting blood sugar (FBS) refers to the glucose level in your blood after you haven't eaten or drank anything (except water) for at least eight hours. This test is often used to screen for prediabetes and diabetes because it gives a baseline reading of how well your body regulates blood sugar overnight. It's a snapshot of your glucose levels when your body isn’t actively processing food.

Normal Fasting Blood Sugar Levels

Understanding the benchmark is crucial for effective management. The following table outlines the generally accepted ranges for fasting blood sugar: Is Your Blood Sugar Affecting Your Weight Loss The Hidden Connection

Category	Fasting Blood Sugar Level (mg/dL)
Normal	Less than 100
Prediabetes	100 to 125
Diabetes	126 or higher

• Normal: A fasting blood sugar level below 100 mg/dL indicates that your body is efficiently regulating glucose.
• Prediabetes: Readings between 100 and 125 mg/dL suggest prediabetes, meaning you're at higher risk of developing type 2 diabetes. Lifestyle interventions can often reverse or delay progression.
• Diabetes: An FBS of 126 mg/dL or higher on two separate tests typically indicates diabetes. This requires careful management and potentially medication.

What Causes High Fasting Blood Sugar?

Several factors can contribute to elevated fasting blood sugar levels. It's essential to identify these causes to address them effectively:

1. Insulin Resistance: This is a condition where your cells don't respond well to insulin, causing glucose to build up in your blood. Insulin resistance is a primary driver of type 2 diabetes.
2. Dawn Phenomenon: The dawn phenomenon is a natural rise in blood sugar that occurs in the early morning hours, usually between 2 AM and 8 AM. This is due to hormonal changes (like cortisol and growth hormone) that signal the liver to release glucose. While normal, it can cause issues for those with diabetes.
3. Somogyi Effect: Also known as "rebound hyperglycemia," the Somogyi effect happens when a low blood sugar level (hypoglycemia) triggers your body to release hormones that raise blood sugar, sometimes resulting in a high FBS reading. This is more common in people taking insulin.
4. Medications: Certain medications, such as steroids, diuretics, and some antidepressants, can increase fasting blood sugar levels.
5. Stress: Physical or emotional stress can trigger the release of hormones that elevate blood sugar.
6. Poor Diet: Consuming a diet high in carbohydrates, especially refined carbs and sugary drinks, can lead to increased glucose levels and insulin resistance over time.
7. Lack of Physical Activity: Regular exercise helps improve insulin sensitivity and lowers blood sugar levels. A sedentary lifestyle contributes to insulin resistance and higher FBS readings.
8. Underlying Conditions: Certain medical conditions like Cushing's syndrome or polycystic ovary syndrome (PCOS) can also contribute to elevated blood sugar.

How to Improve Your Fasting Blood Sugar Numbers

Improving your fasting blood sugar typically involves a combination of lifestyle modifications and, in some cases, medication. Here are evidence-based strategies to help you achieve healthier numbers: How To Achieve Blood Sugar Balance For More Energy And Focus

1. Dietary Changes:

   • Reduce Carbohydrate Intake: Focus on complex carbohydrates like whole grains, vegetables, and legumes. Limit refined carbohydrates (white bread, pastries, sugary drinks).
   • Increase Fiber Intake: High-fiber foods slow the absorption of glucose, leading to more stable blood sugar levels. Good sources include vegetables, fruits, whole grains, and beans.
   • Choose Lean Proteins: Protein helps stabilize blood sugar levels. Opt for lean sources like chicken, fish, tofu, and beans.
   • Healthy Fats: Incorporate healthy fats such as avocados, nuts, seeds, and olive oil.

2. Regular Exercise:

   • Aerobic Exercise: Activities like walking, jogging, swimming, or cycling improve insulin sensitivity and lower blood sugar. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
   • Strength Training: Building muscle mass increases glucose uptake. Incorporate strength training exercises at least twice a week.

3. Weight Management:

   • Weight Loss: Even a modest weight loss (5-10% of your body weight) can significantly improve insulin sensitivity and lower fasting blood sugar levels.

4. Stress Management:

   • Relaxation Techniques: Practices like meditation, yoga, and deep breathing can help reduce stress hormones that elevate blood sugar.
   • Adequate Sleep: Aim for 7-9 hours of quality sleep per night. Sleep deprivation can impair insulin sensitivity and increase blood sugar.
5. 

   Medications:

   
   • Consult Your Doctor: If lifestyle changes aren't enough to manage your fasting blood sugar, your doctor may prescribe medications like metformin, sulfonylureas, or insulin. These medications help lower blood sugar and improve insulin sensitivity.

6. Intermittent Fasting (with Caution)

   • Consult with a Healthcare Provider: While intermittent fasting can be effective, it's essential to discuss this with your doctor, especially if you have diabetes or are on medications. Intermittent fasting may improve insulin sensitivity but also carries the risk of hypoglycemia if not managed properly.

7. Monitor Your Blood Sugar Regularly

   • Self-Monitoring: Regular blood sugar monitoring helps you understand how different foods, activities, and stressors affect your levels. Use a glucose meter to track your fasting blood sugar and work with your healthcare team to adjust your management plan as needed.

Foods That Can Help Lower Fasting Blood Sugar

Incorporating specific foods into your diet can help naturally lower your fasting blood sugar:

Food	Benefits
Leafy Greens (Spinach, Kale)	Low in carbs, high in fiber and nutrients, improve insulin sensitivity.
Avocados	High in healthy fats and fiber, stabilize blood sugar levels.
Nuts and Seeds (Almonds, Chia Seeds)	Healthy fats and fiber, promote stable blood sugar and satiety.
Berries (Blueberries, Strawberries)	High in antioxidants and fiber, lower glycemic index than other fruits.
Cinnamon	May improve insulin sensitivity and lower blood sugar levels.

When to See a Doctor

If you consistently have fasting blood sugar levels in the prediabetes or diabetes range, it’s crucial to consult with a healthcare provider. Early diagnosis and intervention can help prevent or delay the onset of type 2 diabetes and associated complications. Also, see a doctor if you experience symptoms of high blood sugar, such as frequent urination, excessive thirst, unexplained weight loss, or blurred vision.

Conclusion

Maintaining a normal fasting blood sugar level is essential for overall health and preventing diabetes. By understanding the factors that influence your FBS and implementing healthy lifestyle changes, you can significantly improve your numbers and reduce your risk. Always consult with your healthcare provider for personalized advice and treatment options. Remember, proactive management is the key to long-term well-being.

By Simon J. Laplante, M.D.