Blood Sugar Levels

December 12, 2024

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Last updated

December 12, 2024

Nia's Key take aways :

Blood sugar levels indicate the amount of glucose present in the bloodstream.

Maintaining normal levels is critical for energy balance, brain function, and preventing long-term complications like diabetes.

Factors like age, activity, and meal timing influence blood sugar fluctuations.

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What Are Blood Sugar Levels?

Blood sugar levels measure the concentration of glucose in your bloodstream, which serves as the body’s primary energy source.

Normal Blood Sugar Ranges (for adults):

Fasting: 4.0–5.4 mmol/L (72–99 mg/dL)
After Eating (Postprandial): Less than 7.8 mmol/L (140 mg/dL)

Abnormal Levels:

Hypoglycaemia (Low): Below 3.9 mmol/L (70 mg/dL)
Hyperglycaemia (High): Above 11.0 mmol/L (200 mg/dL)

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Why Are Blood Sugar Levels Important?

Energy Production

Glucose provides energy for cellular activities, particularly in the brain and muscles.

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Diabetes Prevention

Consistently high levels may signal insulin resistance or prediabetes.

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Cognitive Function

Stable glucose levels help maintain focus, memory, and decision-making.

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Blood Sugar Charts by Age

Blood sugar levels may vary with age and health conditions:

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Fasting Blood Sugar Ranges:

Adults Under 50: 4.0–5.4 mmol/L
Age 50–70: Slightly higher levels are common due to metabolic changes.

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After Eating (Postprandial):

All Ages: Less than 7.8 mmol/L within 2 hours post-meal.

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What Affects Blood Sugar Levels?

Diet: High-carb or sugary foods can spike glucose levels. (NHS Eatwell Guide)

Exercise: Physical activity lowers blood sugar by enhancing insulin sensitivity.

Stress: Increases cortisol, which can raise blood sugar.

Sleep: Poor sleep may disrupt glucose metabolism.

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Best Ways to Lower Blood Sugar

Balanced Diet

Include high-fibre foods like leafy greens and whole grains.
Avoid sugary snacks and beverages. (Harvard T.H. Chan School of Public Health)

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Regular Exercise

Activities like walking, running, or strength training regulate blood sugar. (WHO Physical Activity Guidelines)

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Stay Hydrated

Water helps kidneys eliminate excess glucose.

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Stress Management

Practices like meditation and yoga improve glucose control.

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When to Test Blood Sugar

Fasting Test: In the morning before eating.

Post-Meal Test: Two hours after a meal to check glucose response.

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Conclusion

Understanding and monitoring blood sugar levels are crucial for preventing diabetes and maintaining overall health. Incorporate healthy habits and consult a healthcare professional for personalised guidance.

For more guidance on managing blood sugar, consult your healthcare provider or visit trusted resources like NHS and Diabetes UK for further support.

Related Terms

Glycaemic Index: Measures how foods affect blood sugar.
Insulin: A hormone that regulates blood sugar.
Hypoglycaemia: Low blood sugar levels.

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