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Struggling with Fasting Blood Sugar? Here’s What Might Be Happening

Waking up to find your fasting blood sugar levels higher than expected can be frustrating, especially if you're diligently managing your diet and lifestyle. It’s a common concern, and understanding the underlying causes is the first step toward regaining control. This article explores various reasons why your fasting blood sugar might be elevated, even if you're doing everything "right."

What is Fasting Blood Sugar, and Why Does It Matter?

Fasting blood sugar refers to your blood glucose level after at least eight hours of no food or caloric beverages. It's a crucial indicator of how well your body regulates glucose overnight. Healthy ranges typically fall below 100 mg/dL. Elevated fasting blood sugar (above 100 mg/dL but below 126 mg/dL) may indicate prediabetes, while consistent readings above 126 mg/dL on multiple tests might point towards diabetes. Monitoring these levels is critical for preventing or managing these conditions. Ignoring consistent high readings may lead to further health issues down the road, which is why it is important to see your doctor if you notice the problem.

Common Causes of Elevated Fasting Blood Sugar

Several factors can contribute to higher-than-normal fasting blood sugar levels. Let's explore some of the most prevalent: Unlock Better Blood Sugar Control A Guide For Persons With Type 2 Diabetes

1. The Dawn Phenomenon

This natural process affects most people, including those without diabetes. During the early morning hours, your body releases hormones like cortisol and growth hormone, which signal the liver to release glucose into the bloodstream to prepare you for the day. In people with insulin resistance or diabetes, the body may not be able to effectively use this released glucose, leading to a rise in fasting blood sugar.

2. The Somogyi Effect (Rebound Hyperglycemia)

This occurs when your blood sugar drops too low during the night (hypoglycemia), prompting your body to release hormones that raise blood glucose levels as a counter-regulatory response. Ironically, the attempt to correct a low results in high fasting blood sugar.

3. Medication Side Effects

Certain medications can influence blood sugar levels. Corticosteroids (like prednisone), some antidepressants, diuretics, and certain decongestants can increase fasting blood sugar. Review your medications with your doctor to identify potential culprits and explore alternative options if necessary.

4. Dietary Factors

While you're fasting overnight, the food choices you made the previous day or even several days prior can impact your fasting blood sugar. High carbohydrate intake, especially refined carbohydrates and sugary drinks, can lead to insulin resistance over time and impact glucose regulation even during fasting periods. Also, irregular meal times and large meals consumed close to bedtime may also play a role. Mastering Your Fasting Blood Sugar Tips For Better Mornings

5. Stress and Sleep

Stress hormones, such as cortisol and adrenaline, can increase blood sugar levels. Chronic stress and inadequate sleep can disrupt hormonal balance and lead to elevated fasting blood sugar. Prioritizing stress management techniques like meditation, yoga, or deep breathing exercises, and aiming for consistent, quality sleep is essential for managing glucose levels.

6. Dehydration

Dehydration can concentrate the glucose in your blood, leading to a higher reading. Ensure you're drinking enough water throughout the day to help maintain optimal blood glucose levels.

7. Underlying Health Conditions

Certain health conditions, such as Cushing's syndrome (overproduction of cortisol) and polycystic ovary syndrome (PCOS), can impact blood sugar regulation and result in elevated fasting blood sugar.

8. Inaccurate Monitoring

Ensure your blood glucose meter is accurate and properly calibrated. Improper usage or expired testing strips can lead to inaccurate readings and unnecessary anxiety. Consult your healthcare provider to verify the accuracy of your device.

What You Can Do About High Fasting Blood Sugar

Don't despair! Here are some steps you can take to manage your fasting blood sugar:

• Consult Your Doctor: The most important step is to discuss your concerns with your healthcare provider. They can perform necessary tests, identify the underlying cause, and recommend a personalized treatment plan.
• Keep a Detailed Food Diary: Track everything you eat and drink, including portion sizes and timing. This can help identify potential dietary triggers.
• Monitor Blood Sugar Regularly: Consistent monitoring helps you understand how your body responds to different foods, activities, and stress levels.
• Adjust Your Diet: Focus on a balanced diet rich in fiber, lean protein, and healthy fats. Limit refined carbohydrates and sugary drinks.
• Engage in Regular Physical Activity: Exercise improves insulin sensitivity and helps lower blood sugar levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
• Manage Stress: Practice stress-reducing techniques like meditation, yoga, or deep breathing exercises.
• Prioritize Sleep: Aim for 7-8 hours of quality sleep each night.
• Consider a Continuous Glucose Monitor (CGM): A CGM can provide real-time blood sugar readings and help identify trends that you might miss with fingerstick testing.
• Review your Medication with your doctor: Discuss possible medication side effects with your doctor and explore alternative treatments, if possible.

Example Meal Plan

Here is a simple meal plan that emphasizes food to consider to keep your blood sugar under control:

Meal	Example	Notes
Breakfast	Oatmeal with berries and nuts	High in fiber, provides sustained energy
Lunch	Salad with grilled chicken or fish and mixed greens	Lean protein and plenty of vegetables
Dinner	Baked salmon with roasted vegetables (broccoli, carrots, bell peppers)	Healthy fats and nutrients, limit carbohydrates
Snacks	Almonds, Greek yogurt, or a small piece of fruit	Provides smaller meals throughout the day to keep sugar at bay.

Conclusion

Elevated fasting blood sugar can be influenced by various factors, ranging from natural physiological processes to lifestyle choices and underlying health conditions. Understanding these factors is crucial for effective management. By working closely with your healthcare provider, adopting healthy lifestyle habits, and monitoring your blood sugar levels consistently, you can take control of your fasting blood sugar and promote overall health and well-being. Remember that managing blood sugar is a journey, not a destination, and requires a proactive and personalized approach. ``` The Simple 10 Minute Walk To Manage Postprandial Blood Sugar

By Gregory W. Barsness, M.D.