Blood glucose, often called blood sugar, serves as the body’s primary source of energy. This simple sugar, derived mainly from carbohydrates in food, travels through the bloodstream to fuel cells for essential bodily functions. Blood sugar levels naturally fluctuate throughout the day, influenced by diet, physical activity, and stress. Maintaining these levels within a healthy range is important for overall health and well-being.
Interpreting Your Blood Sugar Reading
A blood sugar reading of 169 mg/dL (milligrams per deciliter) is considered elevated. For most healthy adults, a fasting blood sugar level, taken after an eight-hour fast, should be less than 100 mg/dL. Two hours after eating, blood sugar levels return to below 140 mg/dL. Therefore, a 169 mg/dL reading, whether fasting or post-meal, indicates your body is not processing glucose as efficiently as it should.
This elevated reading could suggest several possibilities. It might be a temporary spike due to recent food intake, stress, or illness. Consistently high readings like 169 mg/dL can also indicate prediabetes, a condition where blood sugar levels are higher than normal but not yet high enough for a diagnosis of type 2 diabetes. A fasting level between 100 and 125 mg/dL is considered prediabetes, while a level of 126 mg/dL or higher on more than one occasion leads to a diagnosis of type 2 diabetes.
Common Reasons for Elevated Blood Sugar
Several factors can lead to elevated blood sugar levels. Recent food intake, particularly meals high in carbohydrates, significantly impacts blood glucose. Stress plays a role, as the body releases hormones that can increase blood glucose.
Illness, even common ones like colds or infections, can cause blood sugar to rise. Certain medications, such as steroids, are known to elevate blood glucose levels. A lack of physical activity reduces the body’s ability to use glucose for energy, contributing to higher levels. Dehydration can concentrate blood sugar, leading to higher readings. Underlying conditions like insulin resistance, where cells do not respond effectively to insulin, or undiagnosed diabetes are common causes of elevated blood sugar.
Immediate Actions for a High Reading
If you receive an elevated blood sugar reading, there are immediate steps you can take. First, retest your blood sugar to confirm the reading, ensuring your meter is working correctly and you followed the testing instructions. Staying adequately hydrated by drinking plenty of water can help dilute the sugar in your bloodstream and assist your kidneys in flushing out excess glucose through urine. Avoiding sugary drinks is important as they will further elevate blood sugar.
Engaging in light physical activity, such as a brisk walk, can help lower blood sugar levels. Exercise makes your muscles use glucose for energy and can improve insulin sensitivity. Reviewing your recent food intake can help identify if a large or carbohydrate-heavy meal contributed to the spike. These actions are temporary measures aimed at bringing down an acute elevation and should not replace professional medical advice or a long-term management plan.
When to Consult a Healthcare Professional
Consult a healthcare professional if you have an elevated blood sugar reading, especially if it is a fasting reading or if you experience such levels consistently. You should also seek medical advice if you experience symptoms associated with high blood sugar, such as increased thirst, frequent urination, fatigue, or blurred vision.
Individuals with known risk factors for diabetes, including a family history, obesity, or a sedentary lifestyle, should discuss their blood sugar levels with a doctor. A healthcare professional can provide an accurate diagnosis, recommend appropriate testing like an A1C test, and offer personalized advice for managing your blood sugar. This guidance helps prevent potential long-term complications associated with elevated blood glucose.
Maintaining Healthy Blood Sugar Levels
Adopting long-term strategies helps manage and maintain healthy blood sugar levels. A balanced diet plays a significant role, emphasizing whole foods, fiber, and lean proteins while limiting refined sugars and processed carbohydrates. Incorporating more vegetables, fruits, and whole grains, which are rich in fiber, helps slow down sugar absorption and prevents rapid spikes. Portion control is an effective strategy to manage carbohydrate intake.
Regular physical activity helps the body use glucose more efficiently and improves insulin sensitivity. Aiming for at least 150 minutes of moderate exercise per week, such as brisk walking, can be beneficial. Stress management techniques, including mindfulness or relaxation practices, can help regulate stress hormones that may elevate blood sugar. Ensuring adequate and consistent sleep also helps, as sleep deprivation can affect insulin sensitivity. These lifestyle adjustments contribute to overall well-being and support stable blood sugar levels over time.