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6 Tips for Maintaining Normal Blood Sugar Levels

By Dr. Anshu Alok in Endocrinology & Diabetes

Jan 15 , 2025 | 6 min read

Blood sugar, or blood glucose, is essential for providing energy to the body and supporting its daily functions. Factors like diet, exercise, and lifestyle play a significant role in determining blood sugar levels. Understanding these factors and implementing simple strategies can help maintain stable blood sugar levels. When blood sugar levels become too high or too low, they can lead to serious health complications, emphasising the need for consistent monitoring. Tracking blood sugar levels helps identify fluctuations and implement necessary steps to manage them effectively, ensuring overall well-being.

In this blog, we explore practical ways to maintain normal blood sugar levels and improve overall health.

What are Normal Blood Sugar Levels?

Normal blood sugar levels are the ranges of glucose in the blood that are considered healthy for most people. These levels can vary slightly depending on the time of day, when a person last ate, and other factors, but general guidelines for normal blood sugar levels are as follows:

Test Type	Normal Range
Fasting (before eating)	70-99 mg/dL (3.9–5.5 mmol/L)
Post-meal (2 hours after eating)	<140 mg/dL (7.8 mmol/L)
Random (any time of the day)	<180 mg/dL (10.0 mmol/L)

Fasting blood sugar: This test measures blood glucose levels after an overnight fast or not eating for at least 8 hours. Levels higher than this range can indicate prediabetes or diabetes.
Post-meal blood sugar: This test is done 2 hours after eating. Consistently higher post-meal levels could indicate a higher risk of diabetes.
Random blood sugar: This test measures blood sugar levels at any time of the day, regardless of meals. A random blood sugar level higher than 180 mg/dL may indicate a risk of diabetes or other issues.

It's important to note that these are general guidelines, and individual blood sugar targets may differ, particularly for people with diabetes or other health conditions.

What are the Causes of Blood Sugar Fluctuations?

Blood sugar levels can fluctuate due to various factors, ranging from lifestyle habits to underlying medical conditions. Here are some common causes:

Diet: Eating foods high in sugar or carbohydrates can lead to blood sugar spikes. On the other hand, skipping meals or eating irregularly can cause blood sugar to drop.
Physical Activity: Exercise helps lower blood sugar levels, but intense physical activity without proper nutrition or hydration can lead to low blood sugar (hypoglycaemia).
Medications: Insulin and diabetes medications regulate blood sugar, but incorrect dosages or missed doses can cause fluctuations. Certain medications, like steroids or some antidepressants, can raise blood sugar.
Stress: Stress triggers the release of hormones like cortisol, which can raise blood sugar levels by stimulating the liver to release more glucose.
Hormonal Changes: Hormonal fluctuations during pregnancy, menstruation, or menopause can affect blood sugar regulation, especially in women. Conditions like polycystic ovary syndrome (PCOS) can also impact blood sugar.
Illness: Stress hormones, released during illness, can raise blood sugar. Infections and fever can also lead to higher blood sugar levels.
Dehydration: Insufficient fluid intake may lead to higher blood sugar, as the blood becomes more concentrated due to lower water levels.
Sleep Patterns: Poor or insufficient sleep can disrupt glucose metabolism, leading to blood sugar spikes or drops.

Who Might Need a Blood Sugar Test?

A blood sugar test is important for checking how well your body is controlling glucose, or sugar, in the blood. Some individuals may need to get this test more frequently than others. Here are some conditions or instances that might require a blood sugar test:

Diabetes or Prediabetes: People diagnosed with diabetes require regular blood sugar tests to monitor levels. Those with prediabetes, a condition where blood sugar is higher than normal but not yet at diabetic levels, should also be tested to prevent progression to diabetes.
Family History of Diabetes: A family history of diabetes, especially in parents or siblings, can increase the risk. Regular blood sugar testing is recommended to detect any changes early.
Age More than 45: As age increases, the risk of developing diabetes also rises. It is advisable for individuals over 45 to get their blood sugar tested regularly, especially if additional risk factors, like being overweight or sedentary, are present.
Overweight: Being overweight is a significant risk factor for diabetes. People who are overweight, particularly those with other health conditions such as high blood pressure, should consider getting their blood sugar tested regularly.
Pregnant Women: Pregnant women are tested for gestational diabetes, a type of diabetes that occurs during pregnancy. This test is typically done between 24 and 28 weeks of pregnancy or earlier if risk factors are present.
High Blood Pressure or High Cholesterol: High blood pressure and high cholesterol are conditions that increase the likelihood of developing diabetes. Regular blood sugar testing is important for those with these conditions.
Certain Health Conditions: Conditions such as polycystic ovary syndrome (PCOS) or heart disease can raise the risk of diabetes. Regular blood sugar checks are recommended for those with these conditions.
Presence of Certain Symptoms: Symptoms like excessive thirst, frequent urination, constant fatigue, or blurry vision may indicate blood sugar is too high or low. A blood sugar test is essential to determine the cause of these symptoms.
Taking Certain Medications: Some medications, such as steroids, can raise blood sugar, while others, like insulin, can lower it. Individuals on these medications may need regular blood sugar checks.

Tips for Maintaining Normal Blood Sugar Levels

Maintaining normal blood sugar levels is essential for overall health and well-being, especially for those managing or at risk of diabetes. Here are some effective and practical tips to help keep blood sugar levels stable:

Consume A Balanced Diet

A well-rounded diet plays a significant role in maintaining healthy blood sugar levels. Focus on whole foods, including lentils, whole grains, and non-starchy vegetables like broccoli and spinach. Foods like these with a low glycemic index (GI) help prevent sudden spikes in blood sugar. Eating smaller, more frequent meals can also help keep blood sugar stable throughout the day. Limit processed foods, sugary drinks, and refined carbohydrates that cause rapid increases in glucose levels.

Exercise Regularly

Regular physical activity helps the body use insulin more effectively and lowers blood sugar levels. Engage in 150 minutes of moderate-intensity activity weekly, such as brisk walking, swimming, or cycling. Even small activities, like taking the stairs instead of the lift, can have a positive impact on blood sugar regulation.

Manage Stress

Chronic stress can cause blood sugar to rise due to the release of stress hormones like cortisol. These hormones stimulate the liver to release more glucose into the bloodstream. Incorporate mindfulness, yoga, or progressive muscle relaxation to lower cortisol levels. In addition to that, taking time out for hobbies, relaxation, and maintaining a good work-life balance is crucial for good overall health.

Maintain Consistent Meal Timings

Eating meals at regular intervals can help regulate blood sugar. Skipping meals can cause a drop in blood sugar while overeating can lead to spikes. Try to eat balanced meals at consistent times each day. If necessary, include healthy snacks between meals to prevent hunger and avoid overeating. Consistency in meal timings helps the body adjust and maintain stable blood sugar levels.

Get Enough Quality Sleep

Poor sleep can disrupt blood sugar regulation and increase the risk of developing insulin resistance. Prioritize 7–9 hours of sleep nightly to support hormonal balance and blood sugar regulation. Establishing a regular sleep routine, creating a relaxing environment, and avoiding electronic screens before bed can improve sleep quality and support blood sugar management.

Monitor Blood Sugar Levels

Regular blood sugar testing is key to keeping track of how your body is managing glucose. It helps identify any fluctuations in blood sugar, allowing for timely adjustments in diet, exercise, or medication. By monitoring your levels, you can spot trends and prevent potential issues before they become serious. Continuous glucose monitors (CGMs) or glucometers are used for accurate tracking.

Consult Today

Maintaining healthy blood sugar levels is key to preventing serious health issues. If you’re experiencing fluctuations in blood sugar or need help managing diabetes, it’s essential to consult an endocrinologist. Specialists at Max Hospital provide guidance, conduct necessary tests, and create a tailored treatment plan to support your health. Regular checks and timely medical advice can make a big difference. Book your appointment with Max Hospital today to stay in control of your blood sugar and overall well-being.