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Have you ever wondered why blood sugar levels are so important for one’s health? Blood sugar is the term for the level of glucose in your bloodstream. Maintaining normal blood sugar levels is crucial for sustaining energy and preventing serious health complications. In Odisha, over 5 million individuals are affected by diabetes, and nearly 70% of them have poorly controlled blood sugar levels.
Knowing the initial indications of diabetes and learning how to control blood sugar can make you feel healthy and active. In this Blog, we will address these necessary points.
Synopsis
High Blood Sugar Levels (hyperglycemia)
When blood sugar levels consistently remain above the normal range, it is known as hyperglycemia. If these elevated levels persist over time, it can lead to a diagnosis of diabetes. Diabetes is a chronic condition that affects how your body turns food into energy. In patients with diabetes, the body either doesn't make enough insulin or can't effectively use the insulin it produces, leading to high blood sugar. Therefore, maintaining healthy blood sugar levels is important for your overall well-being.
What Are Normal Blood Sugar Levels?
Healthy sugar levels in the blood are 70 to 99 mg/dL when fasting and below 140 mg/dL two hours after your meals. This balance assists your body in proper functioning. When your blood sugar level is either high (hyperglycemia) or too low (hypoglycemia), it may influence your energy, focus, and longevity.
Why Does It Fluctuate?
Your blood sugar level fluctuates during the day due to a lot of reasons, mainly diet, activity, and stress. Glucose levels in the blood naturally increase after consuming food and decrease in between. Hormones such as insulin help stabilise them by facilitating the movement of glucose into your cells.
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Impact on Your Energy:
High sugar levels can make you tired, while low levels can cause weakness or dizziness. Balancing your blood sugar is key to feeling your best.
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Long-Term Health Effects:
If sugar levels remain high for a long time, they can lead to nerve damage, kidney problems, and vision issues. These are often complications associated with untreated or poorly managed diabetes.
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How Diet Affects It:
Sugary foods and refined carbs can spike your sugar levels in the blood, while fibre-rich foods help stabilise them.
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Role of Exercise:
Physical activity helps lower glucose levels by using glucose for energy. It also makes your cells more responsive to insulin.
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Stress and Blood Sugar:
High stress can increase blood sugar by triggering hormone release, making it harder to control.
If you need expert guidance, you can consult with our diabetes and endocrinology specialist at Manipal Hospital Bhubaneswar.
Early Signs of Diabetes You Shouldn’t Ignore
Recognising the early signs of diabetes can significantly improve your management of sugar levels. Early detection can help prevent complications and improve your quality of life.
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Frequent Urination: If you find yourself having more bathroom trips, it could be an early sign of diabetes. This excess glucose in your blood forces your kidneys to work harder, thus increasing urine production.
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Increased Thirst: Constant thirst is also an indicator of high glucose levels, as your body constantly tries to replace the lost fluids. If you’re always thirsty, get your glucose levels checked.
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Unexplained Weight Loss: If you’re losing weight without even trying, it could be because your body isn’t breaking down and using glucose efficiently. This leads to unwanted muscle and fat breakdown.
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Slow-Healing Wounds: High blood sugar levels can affect blood flow and slow your body’s ability to heal cuts and bruises.
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Blurred Vision: Elevated blood glucose levels can draw fluid from the lenses of your eyes, causing them to swell up. This can make it harder for your eyes to focus, resulting in blurred vision.
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Constant Fatigue: When glucose in the blood is high, cells struggle to get the energy they need, leaving you constantly tired.
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Numbness or Tingling: High sugar concentration levels can damage nerves over time, causing a tingling sensation in your hands and feet.
How to Reduce Blood Sugar Levels?
Managing your sugar concentration levels can seem challenging, but small changes can make a big difference. From diet tweaks to regular exercise, there are many ways to check your sugar levels. Have you wondered if simple lifestyle changes can help? The good news is, they can! Here’s how:
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Eat a Balanced Diet: Prioritise whole grains, lean proteins, and healthy fats. Foods high in fibre, such as oats, lentils, and greens, can reduce sugar concentration levels by slowing down glucose absorption.
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Stay Active: Exercise reduces blood sugar levels by making your cells more responsive to insulin. Do at least 30 minutes of moderate exercise every day, such as brisk walking or cycling.
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Reduce Sugar: Cutting back on sugar can directly affect your blood glucose levels. Replace sugary beverages with water or herbal tea.
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Reduce Stress: More stress can increase blood sugar through hormone release. Yoga, deep breathing, or mindfulness can maintain it under control.
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Keep Yourself Hydrated: Ample water intake stimulates your kidneys to remove excess sugar, maintaining diabetes and its complications.
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Get Adequate Sleep: Inadequate sleep can increase blood glucose levels and lower insulin sensitivity. Seek 7 to 8 hours of quality sleep nightly.
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Monitor Your Levels: Monitoring your healthy sugar levels on a regular basis allows you to identify trends and make lifestyle changes to keep them within the normal range.
Conclusion
To sustain a healthy sugar level and manage or prevent diabetes is paramount to living your best life. Follow a balanced eating pattern, exercise regularly, and be mindful of what you eat. Small changes can produce large changes in how you feel on a day-to-day basis.
For those seeking dedicated support and advanced diabetes care, please visit our Diabetic Care Clinic at Manipal Hospital Bhubaneswar – their personalised approach can guide you towards a healthier, more controlled life.
FAQ's
It depends on your health condition. If you have diabetes, you might need to check your blood sugar levels multiple times a day. However, a weekly or monthly check can help you stay on track if you're just monitoring your health. Regular monitoring can prevent long-term complications related to the kidneys, eyes, heart, and nerves. For personalised advice, you can consult with our top diabetes and endocrinology experts at Manipal Hospital Bhubaneswar.
Yes. When stressed, your body releases hormones like cortisol, which can raise your sugar levels in the blood. Managing stress through exercise, meditation, and breathing exercises can help keep your levels stable and improve your overall well-being.
For sure! Regular exercise, healthy eating habits, a low sugar diet (the lower the better), and hydration can naturally maintain diabetes levels. You can also use cinnamon, apple cider vinegar, and dark leafy greens for lower levels. You just need to be consistent over time!
Indeed, inadequate sleep can contribute to your blood sugar range. When you are not sufficiently rested, your body may not use insulin well, which can lead to increased glucose levels. You should always aim for 7 to 8 hours of good-quality sleep.
Foods high in fibre, protein, and healthy fats are excellent for controlling diabetes. Examples include leafy greens, nuts, fatty fish, and whole grains. These foods help slow down sugar absorption, reducing spikes in your blood sugar range and keeping your energy stable.
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