Blood sugar, or glucose, is the primary sugar found in your blood and serves as the body’s main source of energy. It comes from the foods you eat and is transported to cells throughout your body to fuel their functions. Maintaining healthy blood sugar levels is important for overall health, as consistently high or low levels can affect various bodily systems. Many individuals monitor their blood sugar to understand how their diet and lifestyle impact these levels, which can help identify potential health considerations early.
Understanding Blood Sugar Levels
Glucose is absorbed from food into your bloodstream. Insulin, a hormone produced by the pancreas, helps transport glucose into your cells for energy. Elevated blood sugar levels, due to insufficient insulin or ineffective use, can indicate prediabetes or diabetes. Prediabetes means blood sugar levels are higher than usual but not yet high enough for a type 2 diabetes diagnosis.
Blood sugar ranges are measured in milligrams per deciliter (mg/dL) and vary based on whether the measurement is taken after fasting or a meal. For a healthy individual, a fasting blood sugar level (after not eating for at least eight hours) is between 70 and 99 mg/dL. A reading two hours after eating is below 140 mg/dL for healthy individuals.
A 114 mg/dL reading falls into different categories depending on the test’s context. If taken after an overnight fast, it is considered elevated, within the prediabetes range (100 to 125 mg/dL). This indicates an increased risk of developing type 2 diabetes. If the 114 mg/dL reading was taken randomly or a few hours after a meal, it is considered within a healthy range, as non-fasting levels can go up to 140 mg/dL.
A single blood sugar reading is not enough for a definitive diagnosis. Levels naturally fluctuate throughout the day based on food intake, physical activity, and stress. A fasting reading of 114 mg/dL indicates impaired fasting glucose, a form of prediabetes. This condition often does not present with symptoms, making regular screening important. Lifestyle changes can help manage or reverse the condition, potentially preventing progression to type 2 diabetes.
Next Steps for Healthy Blood Sugar
Given a 114 mg/dL blood sugar reading, especially if fasting, consult a healthcare professional for further evaluation. They may recommend follow-up tests, such as a repeat fasting glucose test or an A1C test, which provides an average of your blood sugar levels over two to three months. This assessment helps confirm a diagnosis and guide personalized recommendations.
Lifestyle adjustments can influence blood sugar levels and overall health. Adopting a balanced diet is important, emphasizing whole foods like fruits, vegetables, and whole grains while limiting processed foods, added sugars, and unhealthy fats. Portion control also manages carbohydrate intake, which directly impacts blood sugar.
Regular physical activity is another strategy, as exercise helps cells become more sensitive to insulin, allowing them to use glucose more efficiently. Aim for at least 150 minutes of moderate-intensity activity per week, such as brisk walking, to contribute to better blood sugar control. Staying hydrated also supports healthy blood sugar levels by helping kidneys flush out excess sugar.
Managing stress through techniques like deep breathing or yoga can be beneficial, as stress can cause blood sugar levels to rise. Ensuring sufficient, quality sleep is important, as sleep patterns affect insulin sensitivity and glucose regulation. These lifestyle modifications help manage blood sugar and reduce the risk of developing type 2 diabetes.