Managing Elevated Blood Sugar: Tips for Diet and Health Monitoring

Q: Managing Elevated Blood Sugar: Tips for Diet and Health Monitoring

Dear Ms. Wu： 1. After undergoing these tests, your physician should have explained the results to you. Please make sure to consider the recommendations of the physician who has personally examined you. 2. Your fasting plasma glucose level is 110 mg/dL, which

Blood sugar issues?

Hello Doctor, my fasting blood sugar is 110 mg/dL, glycated hemoglobin is 5.7%, blood urea nitrogen is 10 mg/dL, creatinine is 0.72 mg/dL, and liver function tests show alanine aminotransferase (ALT) at 8 U/L.
I understand that my fasting blood sugar is elevated.
What should I pay attention to regarding my fasting blood sugar levels and my diet? I know I need to control my diet, but what specific foods can help manage this? My family is not concerned because they think it's not a big deal, but I am very worried about the possibility of developing diabetes.
I would appreciate your guidance.
I will return to the hospital for follow-up in three months.

Ms. Wu, 20~29 year old female. Ask Date: 2017/02/03

Dr. Xiao Yongxun reply Internal Medicine

Dear Ms.
Wu:
1.
After undergoing these tests, your physician should have explained the results to you.
Please make sure to consider the recommendations of the physician who has personally examined you.
2.
Your fasting plasma glucose level is 110 mg/dL, which indeed exceeds the clinically acceptable fasting glucose level of 100 mg/dL, but is below 125 mg/dL; this is classified as impaired fasting glucose, indicating an increased risk of diabetes.
Your hemoglobin A1c level is 5.7%, which is right at the borderline of 5.7% to 6.4%, serving as another piece of evidence for an increased risk of diabetes.
However, there is no need to worry; proper dietary control and regular exercise should help improve your condition.
3.
Good dietary control must be tailored to each individual's circumstances.
This means you should discuss and make decisions in consultation with your primary care physician.
4.
If we do not consider any personal special factors, I would recommend that you chew your food thoroughly and eat until you are about 80% full during meals.
You should also avoid high-calorie, high-fat, high-sugar, and high-sodium foods or beverages.
Avoid late-night snacks or overeating at dinner; particularly, intake of trans fats or high fructose corn syrup products should be minimized.
Additionally, ensure you get sufficient sleep, as it can enhance leptin production and help prevent obesity.
It is also important to reduce life stress, which can help avoid increased appetite.
Furthermore, engaging in regular exercise or walking for more than an hour each day will effectively improve your blood glucose levels; this should not be overlooked.
5.
Wishing you good luck.

Reply Date: 2017/02/03

More Info

Managing elevated blood sugar levels is crucial, especially when you have a family history of diabetes or when your blood sugar readings indicate that you may be at risk. Based on your reported fasting blood sugar of 110 mg/dL and an HbA1c of 5.7%, you are in the prediabetes range. This means that while you do not have diabetes yet, you are at an increased risk of developing it if lifestyle changes are not made. Here are some detailed recommendations for managing your blood sugar levels through diet and lifestyle modifications.

Dietary Recommendations
1. Balanced Meals: Focus on creating balanced meals that include a mix of macronutrients: carbohydrates, proteins, and healthy fats. This balance can help stabilize blood sugar levels. Aim for whole grains, lean proteins (like chicken, fish, beans, and legumes), and healthy fats (such as avocados, nuts, and olive oil).

2. Carbohydrate Control: Since carbohydrates have the most significant impact on blood sugar levels, it’s essential to monitor your carbohydrate intake. Choose complex carbohydrates over simple sugars. For example, opt for whole grains (brown rice, quinoa, whole grain bread) instead of white bread or sugary snacks.
3. Fiber Intake: Increase your fiber intake by incorporating more fruits, vegetables, legumes, and whole grains into your diet. Fiber slows down the absorption of sugar, which can help prevent spikes in blood sugar levels.

4. Portion Control: Be mindful of portion sizes. Eating smaller, more frequent meals can help maintain stable blood sugar levels. Avoid large meals that can lead to spikes in blood sugar.

5. Limit Sugary Foods and Beverages: Cut back on sugary drinks, desserts, and snacks. Even "sugar-free" options can contain other ingredients that may affect your blood sugar, so read labels carefully.

6. Regular Meal Timing: Try to eat at regular intervals throughout the day. Skipping meals can lead to overeating later and can cause fluctuations in blood sugar levels.

7. Hydration: Drink plenty of water throughout the day. Staying hydrated is essential for overall health and can help your kidneys flush out excess sugar through urine.

Lifestyle Modifications
1. Regular Physical Activity: Incorporate regular exercise into your routine. Aim for at least 150 minutes of moderate aerobic activity per week, such as brisk walking, swimming, or cycling. Exercise helps improve insulin sensitivity and can lower blood sugar levels.

2. Weight Management: If you are overweight, losing even a small percentage of your body weight can significantly improve your blood sugar levels and reduce your risk of developing diabetes.

3. Stress Management: Chronic stress can affect blood sugar levels. Engage in stress-reducing activities such as yoga, meditation, or deep-breathing exercises.

4. Sleep Hygiene: Ensure you are getting enough quality sleep. Poor sleep can negatively impact your body’s ability to regulate blood sugar.

5. Regular Monitoring: Keep track of your blood sugar levels regularly. This will help you understand how your body responds to different foods and activities, allowing you to make informed decisions.

Follow-Up
Since you mentioned that you will return for follow-up in three months, it’s essential to keep a close eye on your blood sugar levels during this time. If you notice any significant changes or if your readings consistently remain elevated, consult your healthcare provider sooner.

Conclusion
Managing elevated blood sugar levels requires a comprehensive approach that includes dietary changes, regular physical activity, and lifestyle modifications. By taking proactive steps now, you can significantly reduce your risk of developing diabetes and improve your overall health. It’s also important to communicate your concerns with your family, as their support can be invaluable in making these lifestyle changes. If you have any further questions or need personalized advice, consider consulting a registered dietitian or a healthcare professional specializing in diabetes management.

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