Blood sugar, also known as blood glucose, is the amount of glucose circulating in your blood. Glucose is the primary source of energy for your body’s cells, and maintaining balanced blood sugar levels is crucial for your overall health. However, having either too high or too low blood sugar can cause a range of health issues, from fatigue to more severe conditions like diabetes. In this guide, we’ll walk you through what’s considered normal, what’s not, and how you can manage your blood sugar levels effectively.
What Are Blood Sugar Levels?
Blood sugar levels refer to the concentration of glucose in your bloodstream. Your body naturally regulates blood sugar through a combination of hormones, primarily insulin and glucagon. Insulin helps cells take in glucose for energy, while glucagon signals the liver to release stored glucose into the bloodstream when levels are low.
Normal Blood Sugar Levels
According to the American Diabetes Association (ADA), normal blood sugar levels fall within specific ranges, depending on when you test. Let’s break it down:
Fasting Blood Sugar (Before Eating):
- Normal: 70 to 99 mg/dL
- Prediabetes: 100 to 125 mg/dL
- Diabetes: 126 mg/dL or higher (measured on two separate occasions)
Postprandial Blood Sugar (After Eating, 2 hours):
- Normal: Less than 140 mg/dL
- Prediabetes: 140 to 199 mg/dL
- Diabetes: 200 mg/dL or higher
Hemoglobin A1c (HbA1c) Test:
This test measures your average blood glucose over the past two to three months.
- Normal: Less than 5.7%
- Prediabetes: 5.7% to 6.4%
- Diabetes: 6.5% or higher
What Happens When Blood Sugar Levels Are Too High?
When blood sugar levels are consistently high, it can indicate insulin resistance or a reduced ability of the pancreas to produce insulin—two hallmarks of type 2 diabetes. Over time, high blood sugar can lead to complications such as:
- Increased risk of cardiovascular disease (Sung et al., 2011)
- Nerve damage (neuropathy) (Vinik et al., 2003)
- Kidney disease (Nephropathy)
- Eye damage, including diabetic retinopathy (Klein et al., 2007)
The body tries to get rid of excess glucose by increasing urination, which can lead to dehydration, frequent thirst, and fatigue. Prolonged high blood sugar can also cause damage to blood vessels and tissues throughout the body.
What Happens When Blood Sugar Levels Are Too Low?
Low blood sugar, or hypoglycemia, occurs when blood glucose levels drop below 70 mg/dL. This can be dangerous if not addressed quickly. Symptoms of hypoglycemia include:
- Shaking
- Sweating
- Dizziness
- Confusion
- Fatigue
- Severe cases: Seizures, unconsciousness, or death
Hypoglycemia is common in people with diabetes, especially if they take insulin or certain medications, but it can also occur in people without diabetes due to factors like alcohol consumption, skipping meals, or excessive physical activity.
Managing Blood Sugar Levels
Balancing blood sugar is crucial for preventing both high and low blood sugar levels. Here are some science-backed strategies for managing your blood sugar:
1. Eat Balanced Meals
Consuming meals that contain fiber, protein, healthy fats, and low glycemic index carbohydrates can help prevent sharp spikes in blood sugar. Fiber, especially soluble fiber, slows down glucose absorption, helping to regulate blood sugar levels (Slavin, 2005).
2. Exercise Regularly
Physical activity helps the body use glucose more efficiently. Both aerobic exercises, like walking and cycling, and strength training, such as weight lifting, can improve insulin sensitivity, allowing your body to use glucose better (Colberg et al., 2016).
3. Stay Hydrated
Drinking water throughout the day helps maintain healthy blood sugar levels. Staying hydrated allows your kidneys to flush out excess glucose through urine, and water helps prevent dehydration, which can occur with high blood sugar levels (Mak et al., 2016).
4. Avoid Sugary Drinks
Sugary drinks like soda and fruit juices cause a rapid spike in blood sugar levels. They are quickly absorbed into the bloodstream and can overwhelm your body’s ability to regulate glucose. Opt for water, herbal teas, or drinks with little to no sugar.
5. Get Enough Sleep
Lack of sleep can negatively affect blood sugar regulation by reducing insulin sensitivity (Cedernaes et al., 2015). Aim for 7-9 hours of quality sleep each night to help your body maintain normal blood glucose levels.
6. Monitor Blood Sugar Levels
If you are at risk for diabetes or have been diagnosed with prediabetes, regularly monitoring your blood sugar levels can help you understand how your lifestyle choices affect your glucose. Tracking your levels over time allows you to make informed decisions about diet, exercise, and medication, if necessary.
When to Seek Medical Help
If you experience symptoms of high or low blood sugar, it’s important to consult with your healthcare provider. For individuals with diabetes or other metabolic conditions, regular monitoring and professional guidance are essential for managing blood sugar effectively. If you notice that you’re frequently thirsty, urinating excessively, or experiencing fatigue, don’t hesitate to discuss these symptoms with your doctor.
Conclusion
Understanding your blood sugar levels is vital for maintaining your overall health and preventing chronic diseases like diabetes. Normal blood sugar ranges allow your body to function efficiently, while imbalances—whether too high or too low—can lead to a variety of health problems. By adopting healthy lifestyle habits like balanced eating, regular physical activity, and proper sleep, you can help maintain healthy blood sugar levels and reduce your risk of serious health conditions.
References
- Cedernaes, J., et al. (2015). Impact of sleep loss on blood sugar regulation. Current Diabetes Reports.
- Colberg, S. R., et al. (2016). Physical activity/exercise and diabetes: A position statement of the American Diabetes Association. Diabetes Care.
- Klein, R., et al. (2007). The epidemiology of diabetic retinopathy. Diabetes in America.
- Mak, R. H., et al. (2016). Hydration and blood glucose management. Current Diabetes Reports.
- Slavin, J. L. (2005). Dietary fiber and body weight. Nutrition.
- Sung, K. C., et al. (2011). Relationship between hyperglycemia and cardiovascular disease. Diabetic Medicine.
- Vinik, A. I., et al. (2003). Diabetic neuropathy and the cardiovascular system. Diabetes Care.
