How to Effectively Manage Blood Sugar Levels: Tips and Insights

How to control blood sugar levels?

Hello Dr.
Hsiao,
On July 9, 2015, I had a blood test that showed a blood sugar level of 124.
Additionally, my triglycerides and LDL cholesterol were elevated.
At that time, my weight was 91 kg, and I currently weigh 84 kg.
I measure my fasting blood sugar after 8 hours, which averages between 103 and 130, and after 10 hours, it averages between 85 and 100.
Which measurement should I consider as the reference? Sometimes my blood sugar spikes suddenly to around 150; what could be the reason for this? What foods can help manage blood sugar levels, and are there any dietary supplements that are beneficial or should be avoided? Thank you very much.

Cai Rongchang, 40~49 year old female. Ask Date: 2015/08/16

Dr. Xiao Yongxun reply Internal Medicine

1.
On July 9, 2015, your fasting blood glucose level was found to be 124 mg/dL; your lipid levels and low-density lipoprotein (LDL) cholesterol were elevated.
At that time, your weight was 91 kg, and it is now 84 kg.
Currently, your average fasting blood glucose levels after 8 hours of fasting range from 103 to 130 mg/dL, while after 10 hours of fasting, the average is between 85 and 100 mg/dL.
These findings are consistent with medical principles, as weight loss can reduce insulin resistance, thereby improving fasting and postprandial blood glucose levels.
The longer the fasting period, if insulin secretion and metabolism are functioning properly, theoretically, blood glucose levels should decrease.
2.
There are many reasons why blood glucose levels may suddenly spike to 150 mg/dL; for example, excessive caloric intake, consumption of high glycemic index foods (such as pasta, sugary drinks, pastries, and white rice), lack of physical activity, and the use of certain medications, among others.
3.
Regarding dietary management for diabetes, the primary focus should be on reducing high-calorie, high-fat, and high-sugar foods, eating at a moderate pace, and avoiding overeating.
It is beneficial to take a walk after meals.
Additionally, it is advisable to avoid the habit of late-night snacking and to refrain from going to bed or sitting on the couch watching TV immediately after eating.
Furthermore, ensuring adequate sleep can improve the secretion of leptin and related hormones.
Currently, do not expect any single food or medication to resolve diabetes issues.

Reply Date: 2015/08/16

More Info

Managing blood sugar levels is crucial for overall health, especially for individuals at risk of diabetes or those already diagnosed. Your situation, with fluctuating blood sugar levels and a history of elevated readings, highlights the importance of a comprehensive approach to blood sugar management.

Understanding Blood Sugar Levels
Blood sugar levels can vary throughout the day based on several factors, including food intake, physical activity, stress, and even sleep patterns. The American Diabetes Association recommends that fasting blood sugar levels should ideally be below 100 mg/dL. Levels between 100-125 mg/dL indicate prediabetes, while levels of 126 mg/dL or higher suggest diabetes. Your fasting blood sugar levels averaging between 103-130 mg/dL indicate that you are in the prediabetic range, which requires proactive management.

Timing of Blood Sugar Measurements
When measuring blood sugar, it is essential to maintain consistency in timing. Fasting blood sugar should be measured after at least 8 hours without food. If you are measuring postprandial (after meals) blood sugar, it should be done 1-2 hours after eating. The fluctuations you experience, such as sudden spikes to 150 mg/dL, can be attributed to various factors, including:
1. Dietary Choices: Consuming high glycemic index (GI) foods can lead to rapid increases in blood sugar. Foods like white bread, sugary snacks, and certain cereals can cause spikes.

2. Portion Sizes: Large portions can overwhelm your body’s ability to manage blood sugar effectively.

3. Physical Activity: Lack of exercise can contribute to higher blood sugar levels, while regular activity helps improve insulin sensitivity.

4. Stress and Sleep: Both can affect hormone levels, leading to increased blood sugar.

Dietary Recommendations
To help manage your blood sugar levels, consider the following dietary tips:
1. Choose Low-GI Foods: Foods with a low glycemic index (like whole grains, legumes, nuts, and most fruits and vegetables) are digested more slowly, leading to gradual increases in blood sugar.

2. Balanced Meals: Incorporate a balance of carbohydrates, proteins, and healthy fats in your meals. This combination can help slow down the absorption of sugar into the bloodstream.

3. Regular Meal Timing: Eating at regular intervals can help maintain stable blood sugar levels. Avoid skipping meals, which can lead to overeating later.

4. Hydration: Drink plenty of water, as dehydration can lead to higher blood sugar levels.

Supplements and Health Products
While some supplements may claim to help manage blood sugar, it’s essential to approach these with caution. Here are some that have shown potential benefits:
- Cinnamon: Some studies suggest it may help improve insulin sensitivity.

- Chromium: This mineral may enhance the action of insulin.

- Alpha-lipoic acid: An antioxidant that may help improve insulin sensitivity.

However, always consult with a healthcare provider before starting any new supplement, as they can interact with medications or have side effects.

Lifestyle Modifications
In addition to dietary changes, consider the following lifestyle modifications:
1. Regular Exercise: Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, swimming, or cycling. Strength training is also beneficial.

2. Weight Management: Losing even a small percentage of your body weight can significantly improve blood sugar control.

3. Stress Management: Techniques such as yoga, meditation, or deep-breathing exercises can help reduce stress levels, which may positively impact blood sugar.

Monitoring and Consultation
Regular monitoring of your blood sugar levels is crucial. Keep a log of your readings, noting the time of day and what you ate. This information can help you and your healthcare provider identify patterns and make necessary adjustments.

Lastly, it’s essential to maintain regular check-ups with your healthcare provider to monitor your blood sugar levels, cholesterol, and overall health. They can provide personalized advice and adjustments to your management plan based on your progress.

In conclusion, effectively managing blood sugar levels involves a combination of dietary choices, physical activity, lifestyle modifications, and regular monitoring. By taking a proactive approach, you can significantly improve your blood sugar control and overall health.

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