Blood glucose, often called blood sugar, is the primary sugar found in your blood and serves as the body’s main source of energy. It comes from the food you eat and is transported to cells throughout your body to be used for fuel. While blood glucose levels naturally fluctuate throughout the day, maintaining them within a healthy range is important for overall well-being. Sustained high levels can indicate underlying health concerns.
Interpreting Your Glucose Level
Understanding your fasting blood glucose level is important for assessing your metabolic health. A fasting blood glucose test measures your blood sugar after you have not eaten or drunk anything (except water) for at least eight hours, typically overnight.
A normal fasting blood glucose level is less than 100 milligrams per deciliter (mg/dL). A level between 100 mg/dL and 125 mg/dL indicates prediabetes. Therefore, a reading of 115 mg/dL falls within the prediabetes range. This means blood sugar levels are higher than normal, but not yet at the threshold for type 2 diabetes, which is diagnosed at 126 mg/dL or higher on two separate tests. Prediabetes is a warning sign, offering an opportunity to take preventive action.
Common Influences on Blood Glucose
Blood glucose levels are influenced by various daily factors. Dietary choices significantly impact these levels, especially carbohydrates and sugars.
Physical activity plays a role in glucose regulation. Regular exercise helps muscles use glucose for energy and improves insulin sensitivity, which lowers blood glucose. Conversely, a lack of physical activity can reduce insulin sensitivity, leading to higher blood sugar levels.
Stress and inadequate sleep can also contribute to elevated blood glucose. Stress triggers hormone release that increases blood sugar, while sleep deprivation can reduce insulin sensitivity. Certain medications or underlying health conditions may also affect glucose levels.
Health Considerations for Elevated Glucose
Sustained elevated blood glucose, even in the prediabetes range, has potential health implications. Prediabetes significantly increases the risk of developing type 2 diabetes, a condition where the body does not effectively use insulin or produce enough of it. Many individuals progress to type 2 diabetes within 10 years if no interventions are made.
Over time, consistently high blood glucose levels can damage blood vessels and nerves. This damage increases the risk of serious long-term complications, including heart disease, stroke, kidney problems, nerve damage (neuropathy), and vision issues. Prediabetes is often reversible, and early action can help prevent or delay progression to type 2 diabetes and its associated complications.
Strategies for Healthy Blood Glucose
Lifestyle strategies can help manage and improve blood glucose levels. Dietary adjustments are key, emphasizing balanced eating with controlled portions and reduced intake of refined sugars and processed foods. Increasing dietary fiber through whole grains, fruits, and vegetables can help slow sugar absorption and improve blood sugar control.
Regular physical activity helps muscles utilize glucose and enhances insulin sensitivity. Aim for at least 150 minutes of moderate exercise weekly, such as brisk walking. Weight management also plays a role, as losing even a modest amount of weight can significantly improve glucose levels and reduce the risk of type 2 diabetes.
Stress reduction and adequate sleep hygiene also contribute to better glucose regulation. Manage stress through techniques like meditation or deep breathing, and prioritize 7-9 hours of quality sleep per night. Consulting a healthcare professional for personalized advice, further testing, and ongoing management is recommended.