5 Tips to Keep Blood Sugar Levels Normal

In India, blood sugar levels have become a serious concern for millions. According to the World Health Organization (WHO), about 77 million people over the age of 18 have Type 2 diabetes in India, while about 25 million are prediabetic. Additionally, over 50% of those with diabetes are unaware they have the condition.

Glucose fluctuations can also lead to various health complications, including chronic kidney disease, fatigue, headaches, and more. This article will explore what causes blood sugar fluctuations and how to maintain normal blood sugar levels.

What Are Blood Sugar Fluctuations?

Studies from the World Health Organization show that most people’s fasting blood glucose levels are between 70 mg/dL and 100 mg/dL. When an individual’s blood sugar swings in either direction (i.e., it becomes higher or lower than usual), this is known as fluctuating blood sugar. Low blood sugar is known as hypoglycemia, whereas high blood sugar is known as hyperglycemia.

Attaining and maintaining normal blood sugar levels can be challenging for both diabetics and non-diabetics. Several factors can lead to spikes or drops in a patient’s blood glucose throughout the day. These include diet and exercise levels, lifestyle choices, dehydration, medication, infections and injuries, stress, hormonal changes or imbalances, and more.

What Are Some Symptoms of Fluctuating Blood Sugar?

The symptoms of fluctuating blood sugar can differ based on the patient. Some common signs include:

1. Symptoms of Hyperglycemia

Common symptoms of hyperglycemia, or high blood sugar, include:

1. Blurry vision
2. Weakness and fatigue
3. Increased thirst and frequent urination
4. Dry skin
5. Unexplained weight loss
6. Recurring yeast infections
7. Slow-healing cuts or sores

Some individuals may also experience a sensation commonly referred to as a ‘sugar rush’.

2. Symptoms of Hypoglycemia

Hypoglycemia, or low blood sugar, can cause various symptoms, such as:

1. Pallor and dizziness
2. Tingling or numbness in the cheeks, tongue, or lips
3. Headaches and confusion
4. Sweating and shaking
5. Blurred vision
6. Personality changes or irritability
7. Seizures
8. Hunger and nausea
9. Fatigue and difficulty concentrating
10. Rapid or irregular heartbeat

What Are Some Ways to Maintain Normal Blood Sugar Levels

Controlling blood sugar may seem challenging, but there are various steps one can take to ensure their levels remain normal. Some ways to maintain normal blood sugar levels and prevent diabetes include:

1. Regular Exercise and Movement

Regular exercise is one of the best tips for lowering blood sugar levels since physical activity can help individuals increase their insulin sensitivity. This allows the cells to utilise glucose from the bloodstream more effectively. Regular exercise can also help the muscles use blood sugar as energy and contract the muscles.

2. Maintaining a Healthy Weight

Maintaining a healthy body weight or losing the necessary weight if an individual is overweight can reduce the chances of developing diabetes. Studies have shown that a 5-7% decrease in body weight can reduce the likelihood and impact of diabetes. A healthy body weight can decrease insulin resistance, sensitivity, mobility, and energy levels. If an individual wants to reduce their weight, it is important to consult a medical professional.

3. Lifestyle Choices

Several lifestyle factors, such as sleep, stress, and alcohol consumption, can also cause spikes in blood sugar. Stress releases certain hormones, which release stored energy as sugar into the bloodstream due to the fight-or-flight response. Taking steps to manage stress can reduce spikes in blood sugar levels.

Another natural way to lower blood sugar is to get at least seven hours of sleep. Even a few days of insufficient or disturbed sleep can cause increased appetite, insulin resistance, and cravings for high-sugar and carb foods.

4. Eating a Healthy Diet

Maintaining a healthy diet is one of the best tips to lower blood sugar levels. Carbs, for example, can highly influence blood sugar. Eating a low-carb diet, whole grains, and unprocessed carbohydrate sources can help reduce blood sugar levels.

Eating a diet full of soluble fibre can also slow the digestion of carbohydrates and help manage blood sugar. Some good fibre sources include fruits, vegetables, whole grains, and legumes. Staying hydrated is equally important. Drinking plenty of water supports the kidneys in flushing out excess sugar through urination, which can help lower blood sugar levels and reduce the risk of diabetes.

5. Regularly Monitor Blood Sugar

Taking a blood sugar test on a regular basis can help individuals to track their sugar levels. This is especially necessary for people who already have diabetes or prediabetes. Monitoring blood sugar levels can also help patients adjust their diet and exercise and learn how their bodies react to certain foods.

Individuals experiencing symptoms of fluctuating blood sugar should seek immediate medical consultation. For precise and reliable diabetes test, visit the Dr Lal PathLabs website today.

FAQs 

1. How does weight loss prevent diabetes?

Extra weight leads to fat build-up around organs like the liver and pancreas, which can cause insulin resistance. Losing weight helps to reduce insulin resistance.

2. How can one make their blood sugar normal?

Some ways to manage blood sugar include regular monitoring, maintaining a healthy diet, staying hydrated, and getting enough sleep.