Before meal glucose levels. Understanding Blood Glucose Levels: A Comprehensive Guide to Normal Ranges and Testing
What are normal blood sugar levels for non-diabetics. How are prediabetes and diabetes diagnosed. What A1c levels should diabetics aim for. How does blood glucose testing work.
Normal Blood Sugar Ranges for Healthy Individuals
For those without diabetes, maintaining stable blood glucose levels is a natural bodily function. However, understanding these ranges can provide valuable insights into overall health.
Normal blood sugar ranges for non-diabetics typically fall between 70 to 130 mg/dL, varying based on factors like time of day and recent meals. Some newer research suggests post-meal levels may reach up to 140 mg/dL in healthy individuals.
The American Diabetes Association outlines the following guidelines for normal blood sugar levels:
- Fasting (morning, before eating): Less than 100 mg/dL
- 1-2 hours after a meal: Less than 140 mg/dL
- 2-3 hours after eating: Less than 100 mg/dL
Understanding these ranges can help individuals monitor their health and identify potential issues early on.
Diagnosing Prediabetes and Diabetes: Key Indicators
Identifying prediabetes and diabetes involves assessing specific blood glucose markers. While slight variations exist between countries and medical organizations, general guidelines help healthcare professionals make accurate diagnoses.
Prediabetes Indicators:
- HbA1c: 5.7 to 6.4 percent
- Fasting blood glucose: 100 to 125 mg/dL
- 2 hours post-meal: 140 mg/dL to 199 mg/dL
Type 1 or Type 2 Diabetes Indicators:
- HbA1c: 6.5 percent or higher
- Fasting blood glucose: 126 mg/dL or higher
- 2 hours post-meal: 200 mg/dL or higher
Are there differences in diagnosing Type 1 and Type 2 diabetes? While the blood glucose thresholds are similar, Type 1 diabetes often develops rapidly, resulting in consistently high blood sugar levels (often above 200 mg/dL) by the time symptoms appear. In many cases, newly diagnosed Type 1 patients may see levels exceeding 400 mg/dL.
The Importance of A1c in Diabetes Management
A1c, also known as hemoglobin A1c, HbA1c, or glycohemoglobin test, plays a crucial role in diabetes management. This blood test provides valuable insights into average blood sugar levels over the past 2-3 months.
How does A1c reflect blood glucose levels? The test measures the amount of glucose attached to hemoglobin, a protein in red blood cells. Higher blood sugar levels result in more glucose attaching to hemoglobin, leading to a higher A1c percentage.
While the entire 3-month period influences the result, the two weeks immediately preceding the test have the most significant impact on A1c readings.
Translating A1c to Average Blood Glucose Levels
Understanding the relationship between A1c percentages and average blood glucose levels can help individuals better manage their diabetes. The American Diabetes Association provides a helpful calculator for this purpose. Here’s a general guide:
- 5% A1c = 97 mg/dL (range: 76-120 mg/dL)
- 6% A1c = 126 mg/dL (range: 100-152 mg/dL)
- 7% A1c = 154 mg/dL (range: 123-185 mg/dL)
- 8% A1c = 183 mg/dL (range: 147-217 mg/dL)
- 9% A1c = 212 mg/dL (range: 170-249 mg/dL)
- 10% A1c = 240 mg/dL (range: 193-282 mg/dL)
This information can help individuals identify patterns in their blood glucose management and make necessary adjustments to their treatment plans.
Setting Realistic A1c Goals for Diabetes Management
Establishing appropriate A1c targets is essential for effective diabetes management. While “normal” A1c levels in non-diabetic individuals typically range from 4.6% to 5.6%, these targets may not be realistic or safe for all people with diabetes.
Historically, achieving an A1c below 6% was challenging for individuals with Type 1 diabetes. However, advancements in insulin formulations, continuous glucose monitors (CGMs), and smarter insulin pumps have made it possible for more people to safely achieve A1c levels in the higher 5% range.
When setting A1c goals, it’s crucial to consider individual factors such as:
- Type of diabetes
- Duration of diabetes
- Age and overall health
- Presence of other medical conditions
- Risk of hypoglycemia
- Individual lifestyle and preferences
Healthcare providers typically work with patients to establish personalized A1c targets that balance optimal blood glucose control with safety and quality of life considerations.
The Role of Blood Glucose Testing in Diabetes Management
Regular blood glucose testing is a cornerstone of effective diabetes management. It provides valuable real-time information about blood sugar levels, helping individuals make informed decisions about their diet, exercise, and medication.
Why is blood glucose testing important?
Blood glucose testing offers several benefits:
- Immediate feedback on current blood sugar levels
- Helps identify patterns and trends in glucose fluctuations
- Guides decisions about food intake and insulin dosing
- Alerts individuals to potentially dangerous high or low blood sugar levels
- Assists in evaluating the effectiveness of diabetes management strategies
When should blood glucose testing be performed?
The frequency of blood glucose testing varies depending on the individual’s diabetes type, treatment plan, and overall health. Common testing times include:
- Before meals
- 2 hours after meals
- Before bedtime
- Before and after exercise
- When experiencing symptoms of high or low blood sugar
Healthcare providers may recommend additional testing times based on individual needs and circumstances.
How is blood glucose testing performed?
Traditional blood glucose testing involves the following steps:
- Wash and dry hands thoroughly
- Insert a test strip into the glucose meter
- Use a lancet to obtain a small blood sample from the fingertip
- Apply the blood sample to the test strip
- Wait for the meter to display the result
- Record the result and any relevant information (e.g., time, recent food intake, activity)
Continuous Glucose Monitors (CGMs) offer an alternative to traditional finger-stick testing, providing real-time glucose readings throughout the day and night.
Interpreting Blood Glucose Results: What Do the Numbers Mean?
Understanding blood glucose readings is crucial for effective diabetes management. While target ranges may vary based on individual factors, general guidelines can help interpret results.
Fasting Blood Glucose
Fasting blood glucose is typically measured in the morning, before eating or drinking anything other than water. Target ranges include:
- Non-diabetic: Less than 100 mg/dL
- Prediabetes: 100-125 mg/dL
- Diabetes: 126 mg/dL or higher
Postprandial (After-Meal) Blood Glucose
Postprandial blood glucose is measured 1-2 hours after the start of a meal. Target ranges include:
- Non-diabetic: Less than 140 mg/dL
- Prediabetes: 140-199 mg/dL
- Diabetes: 200 mg/dL or higher
It’s important to note that individual target ranges may differ based on factors such as age, diabetes type, and overall health. Healthcare providers can help establish personalized goals for optimal diabetes management.
Advanced Blood Glucose Monitoring Technologies
Recent advancements in diabetes technology have revolutionized blood glucose monitoring, offering more comprehensive and convenient options for individuals managing diabetes.
Continuous Glucose Monitors (CGMs)
Continuous Glucose Monitors provide real-time glucose readings throughout the day and night, offering several advantages:
- Reduced need for finger-stick tests
- Alerts for high and low blood sugar levels
- Detailed insights into glucose trends and patterns
- Improved ability to make informed decisions about diet, exercise, and medication
How do CGMs work? CGMs use a small sensor inserted under the skin to measure glucose levels in interstitial fluid. This information is transmitted to a receiver or smartphone app, providing regular updates on glucose levels.
Flash Glucose Monitoring
Flash Glucose Monitoring systems offer an alternative to traditional CGMs, providing on-demand glucose readings without the need for routine calibration. Key features include:
- Sensor worn on the upper arm for up to 14 days
- Glucose readings obtained by scanning the sensor with a reader or smartphone
- Historical data and trend information available
- No finger-stick calibration required
These advanced monitoring technologies have significantly improved the quality of life for many individuals with diabetes, providing more comprehensive data and reducing the burden of frequent finger-stick tests.
Strategies for Maintaining Healthy Blood Glucose Levels
Achieving and maintaining healthy blood glucose levels is a key goal in diabetes management. While individual needs may vary, several strategies can help support optimal blood sugar control:
1. Balanced Diet
A well-balanced diet plays a crucial role in blood glucose management. Consider the following tips:
- Focus on complex carbohydrates with a low glycemic index
- Include lean proteins and healthy fats in meals
- Control portion sizes
- Incorporate fiber-rich foods to help stabilize blood sugar
2. Regular Physical Activity
Exercise can have a significant impact on blood glucose levels. Benefits include:
- Improved insulin sensitivity
- Lower blood glucose levels during and after activity
- Better overall diabetes management
Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with resistance training exercises.
3. Medication Adherence
For individuals requiring medication or insulin therapy, proper adherence is essential. This may involve:
- Taking medications as prescribed
- Properly timing insulin doses with meals
- Regular communication with healthcare providers to adjust treatment plans as needed
4. Stress Management
Stress can significantly impact blood glucose levels. Implement stress-reduction techniques such as:
- Mindfulness meditation
- Deep breathing exercises
- Regular relaxation practices
- Engaging in enjoyable hobbies or activities
5. Consistent Monitoring
Regular blood glucose monitoring provides valuable insights for diabetes management. Consider:
- Following recommended testing schedules
- Keeping detailed records of glucose readings, meals, and activities
- Using data to identify patterns and make informed decisions
6. Adequate Sleep
Quality sleep plays a crucial role in blood glucose regulation. Aim for 7-9 hours of sleep per night and maintain a consistent sleep schedule.
7. Alcohol Moderation
If you choose to consume alcohol, do so in moderation and be aware of its potential effects on blood glucose levels. Always consume alcohol with food and monitor blood sugar closely.
By implementing these strategies and working closely with healthcare providers, individuals with diabetes can work towards achieving and maintaining healthy blood glucose levels, reducing the risk of complications and improving overall quality of life.
The Impact of Blood Glucose Levels on Long-Term Health
Understanding the relationship between blood glucose levels and long-term health outcomes is crucial for effective diabetes management. Consistently elevated blood sugar can lead to various complications, affecting multiple body systems.
Cardiovascular Health
How does high blood glucose impact heart health? Prolonged hyperglycemia can contribute to:
- Increased risk of heart disease and stroke
- Damage to blood vessels and arteries
- Higher likelihood of developing hypertension
Kidney Function
Elevated blood glucose levels can significantly impact kidney health. Potential effects include:
- Damage to blood vessels in the kidneys
- Increased risk of diabetic nephropathy
- Potential progression to end-stage renal disease
Nerve Health
Diabetic neuropathy is a common complication of prolonged high blood sugar. Consequences may include:
- Peripheral neuropathy, causing numbness or pain in extremities
- Autonomic neuropathy, affecting internal organ function
- Increased risk of foot ulcers and infections
Eye Health
How does diabetes affect vision? Potential complications include:
- Diabetic retinopathy, potentially leading to vision loss
- Increased risk of cataracts and glaucoma
- Changes in lens shape, affecting focus and visual acuity
Cognitive Function
Emerging research suggests a link between diabetes and cognitive health. Potential impacts include:
- Increased risk of cognitive decline and dementia
- Alterations in brain structure and function
- Potential effects on memory and executive function
By maintaining good blood glucose control through proper management strategies, individuals with diabetes can significantly reduce their risk of developing these long-term complications. Regular check-ups, adherence to treatment plans, and ongoing communication with healthcare providers are essential components of comprehensive diabetes care.
What are Normal Blood Sugar Levels?
Your blood sugar levels are a critical part of your overall health and your body’s ability to function properly on a daily basis.
For those of us with diabetes, striving to achieve “normal” blood sugar levels is a constant, hour-by-hour pursuit. And it isn’t easy.
In this article, we’ll look at “normal” blood sugar levels and goal ranges for a non-diabetic’s body, and realistic blood sugar goals for people with prediabetes, type 1, and type 2 diabetes.
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Normal blood sugar ranges in healthy non-diabetics
For a person without any type of diabetes, blood sugar levels are generally between 70 to 130 mg/dL depending on the time of day and the last time they ate a meal.
Newer theories about non-diabetic blood sugar levels have included post-meal blood sugar levels as high as 140 mg/dL.
(If you live outside the US and are used to measures in mmol/L, just divide all numbers by 18)
Here are the normal blood sugar ranges for a person without diabetes according to the American Diabetes Association:
- Fasting blood sugar (in the morning, before eating): Less than 100 mg/dL
- 1-2 hours after a meal: Less than 140 mg/dL
- 2-3 hours after eating: Less than 100 mg/dL
Diagnosing prediabetes, type 2, and type 1 diabetes
Depending on which country or medical organization you ask, the qualifying numbers for “normal” versus “prediabetes” versus diagnosed type 1 or type 2 diabetes can vary slightly.
The following blood sugar and A1c results are used to diagnose prediabetes and diabetes according to sources including the American Diabetes Association and Diabetes UK:
Prediabetes
- HbA1c: 5.7 to 6.4 percent
- Fasting: 100 to 125 mg/dL
- 2 hours after a meal: 140 mg/dL to 199 mg/dL
Type 1 or 2 diabetes
- HbA1c: 6.5 percent or higher
- Fasting: 126 mg/dL or higher
- 2 hours after a meal: 200 mg/dL or higher
Please note: Type 1 diabetes tends to develop very quickly which means that by the time symptoms are felt, blood sugar levels are generally well above 200 mg/dL all the time. For many, symptoms come on so quickly that they are dismissed as the lingering flu or another seemingly ordinary virus.
By the time blood sugar levels are tested, many newly diagnosed type 1 patients will see levels above 400 mg/dL or higher. If you do suspect that you or a loved one has type 1 diabetes, visit your primary care or urgent care immediately and ask for a urine test to measure ketones in addition to testing blood sugar levels and A1c.
Read more about ketones at diagnosis in our Diabetic Ketoacidosis Guide.
Your A1c and blood sugar goals
Managing any type of diabetes is far more complicated than giving a patient some insulin and telling them to keep their blood sugars within X and X. If you’ve lived with diabetes for more than a few days, you probably already know this.
What is A1c?
“A1c, hemoglobin A1c, HbA1c or glycohemoglobin test (all different names for the same thing) is a blood test that measures your average blood sugar over the last 2-3 months,” explains Christel Oerum in DiabetesStrong’s guide to lowering your A1c.
The prior two weeks of blood sugar levels before your blood is tested for your A1c have the largest impact on your results, but the amount of glucose attached to hemoglobin (the protein in your red blood cells) in your body from the prior 3 months. The more glucose there is in your bloodstream from high blood sugar levels, the more glucose there is to attach to hemoglobin.
Translating your A1c to a blood sugar level
Using this easy calculator from the ADA, you can translate your most recent A1C result to an “eAG” or “estimate average glucose level.”
You can also use this translation when working to improve your A1c and achieve closer to normal blood sugar levels.
If you know an A1c of 6.5 is an average blood sugar level of 126 mg/dL or a range of 100 to 152 mg/dL, then you can look at your current blood sugar results on your CGM and meter and pinpoint which time of day you’re frequently higher than this range.
12% = 298 mg/dL or range of 240 – 347
11% = 269 mg/dL or range of 217 – 314
10% = 240 mg/dL or range of 193 – 282
9% = 212 mg/dL or range of 170 –249
8% = 183 mg/dL or range of 147 – 217
7% = 154 mg/dL or range of 123 – 185
6% = 126 mg/dL or range of 100 – 152
5% = 97 mg/dL or range of 76 – 120
“Normal blood sugar levels” in a person without diabetes can result in an A1c as low as 4.
6 or 4.7 percent and as high as 5.6 percent.
Just a decade or two ago, it was rare for a person with type 1 diabetes to achieve an A1c result below 6 percent. Thanks to new and improved insulin and better technology like continuous glucose monitors and smarter insulin pumps, more people with diabetes are able to safely achieve A1c levels in the higher 5 percent range.
Why your A1c matters
In a nutshell: your A1c is one of the clearest indicators of your risk for developing diabetes complications like neuropathy (nerve damage in your hands and feet), retinopathy (nerve damage in your eyes, risking blindness), nephropathy (nerve damage in your kidneys), and severe infection in any part of your body that requires healing.
For instance, a small cut on your toe could become infected due to high blood sugars, struggle to heal, and become severe enough that the infection could lead to an amputation.
The general guidelines from the American Diabetes Association recommend an A1c at or below 7.
0 percent for the best prevention of diabetes complications. Your risk of developing a diabetes complication continues to drop as your A1c drops closer to 6 percent.
Some people with diabetes aim for A1c levels in the 5s and lower — especially those who follow strict low-carb diets like the ketogenic diet and the Bernstein diet. However, this hasn’t been proven in research as especially necessary, nor is it reasonably achievable for the larger population of people with diabetes.
It’s also important to remember that your blood sugar levels and your A1c are just information that tells you whether your body needs more or less of factors like insulin, other diabetes medications like Metformin, changes in your nutrition, and changes in your exercise.
If you don’t like the number you’re seeing on your glucose meter or your A1c results, use that number as motivation to make changes (with the support of your diabetes healthcare team) in how you safely manage your diabetes in order to get different results.
Determining the right A1c goal for you
Just because a normal blood sugar range of 70 to 130 mg/dL is considered the healthiest doesn’t necessarily mean that’s the appropriate goal range for you — especially if you have type 1 diabetes, or take insulin as a person with type 2 diabetes.
The reason this may not be the right goal for you is that extremely tight blood sugar management in people taking insulin can potentially lead to frequent low blood sugars — which can be dangerous.
Achieving extremely tight blood sugar management, like a range of 70 to 130 mg/dL, also often requires a strict nutrition plan, more frequent than usual blood sugar monitoring, precise medication management, and most importantly, years of experience studying your blood sugar levels.
A1c goals should be individualized
“A1c goals should be individualized based on the individual capabilities, risks, and prior experiences,” explains Gary Scheiner, MS, CDE, founder of Integrated Diabetes, and author of Think Like a Pancreas.
“For example, we generally aim for very tight A1c levels during pregnancy and more conservative targets in young children and the elderly.”
However, Scheiner highlights important factors that could justify aiming for a higher A1c, like “hypoglycemia unawareness,” which is described as when a person with diabetes no longer feels the oncoming warning signs of low blood sugar. This can put you at significant risk for severe low blood sugars resulting in seizures or death. To reduce that risk, you would aim for higher target blood sugar ranges.
“Someone with significant hypoglycemia unawareness and a history of severe lows should target higher blood glucose levels than someone who can detect and manage their lows more effectively,” adds Scheiner. “And certainly, someone who has been running A1c’s in double digits [like 10 percent or higher] for quite some time should not be targeting an A1c of 6%… better to set modest, realistic, achievable goals.”
Your blood sugar isn’t just because of what you eat
Mainstream media would have you believe that your blood sugar levels are impacted only by what you eat and how much you exercise, but people with type 1 and type 2 diabetes who test their blood sugars frequently could tell you otherwise.
It’s especially important to keep this in mind when looking at your own blood sugars and your goals because there are certain variables and challenges that impact blood sugar levels that you can’t always control.
For example:
- Menstrual cycles: raises blood sugar and insulin needs
- Adrenaline rushes from competitive sports, heated arguments, or rollercoaster rides: raises blood sugar and insulin needs
- The common cold and other illnesses: usually raise blood sugar and insulin needs
- Hormonal changes due to puberty and healthy growth in young adults: raises blood sugar and insulin needs
- An injury that raises overall inflammation levels: raises blood sugar and insulin needs
- Glucogenesis during anaerobic exercise: raises blood sugar
While you can’t necessarily prevent these factors that affect your blood sugar from occurring, you can work with your diabetes healthcare team to adjust your insulin, other diabetes medications, nutrition and activity levels to help compensate for them when they do occur.
For example, when engaging in anaerobic exercise — like weightlifting — many people with type 1 diabetes find it necessary to take a small bolus of insulin prior to or during their workout because anaerobic exercise can actually raise blood sugar.
Still frustrated with your blood sugar and A1c results?
Your blood sugars and your insulin or medication needs never stay in one place. If you gain weight or lose weight, your insulin and medication needs will change. If you become more active or less active, your needs will change. If you make drastic or even small changes to your nutrition, your needs will change!
Working with your diabetes healthcare team, and diabetes coaches who can teach you how to make changes in your overall diabetes management plan are essential. Diabetes is a lifelong learning process.
Take a deep breath and be patient. If you don’t like what you’re seeing on your glucose meter, don’t get mad…get studying! Take good notes and work with your team to make changes to reach your goals.
Read more about improving your A1c in DiabetesStrong’s guide, How to Lower Your A1c.
Prediabetes: Symptoms, Diagnosis & Treatment
The day you’re diagnosed with prediabetes can feel like a remarkably scary day. It can also be a day that motivates you to take action. While type 2 diabetes is a progressive disease (more on that later), there are still many things you can do to improve your blood sugars right away.
In fact, prediabetes is type 2 diabetes in its earliest stages — which is why it shouldn’t be dismissed or taken lightly. You’ve earned the “pre” in front of “diabetes” because while your blood sugar levels are higher than normal, they simply aren’t high enough to qualify for full-fledged type 2 diabetes.
For some, prediabetes and type 2 diabetes is “reversible.” For others, it may not be.
In this article, we’ll look at the symptoms of prediabetes, how it’s diagnosed, how it’s treated, and whether or not it can be “reversed.
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Table of Contents
Symptoms of prediabetes
The trickiest part of prediabetes is that the symptoms can be very subtle and easy to ignore for years — until blood sugar levels are high enough to catch your attention.
The surest way to catch prediabetes in its tracks is by scheduling annual check-ups with your primary care doctor and requesting that your HbA1c level be tested. More on A1c’s later….
Like type 2 diabetes, the symptoms of prediabetes are the result of gradually increasing blood sugar levels, insulin resistance, and inadequate levels of insulin.
The most common prediabetes symptoms are:
- increased thirst
- increased hunger
- frequent urination
- dry mouth
- headaches
- feeling tired after meals
- inexplicable weight-gain or weight-loss
- blurry vision
The Centers for Disease Prevention and Control (CDC) report that as few as 10 percent of people with prediabetes are actually aware of their increasing symptoms.
The CDC also estimates that 84 million American — 1 out of every 3 people — has prediabetes, most of whom don’t know it.
Diagnosing prediabetes
The American Diabetes Association qualifies a diagnosis of prediabetes based on your HbA1c and your “fasting” blood sugar level (when you first wake up in the morning) and 2 hours after eating a meal:
- HbA1c: 5.7 to 6.4 percent
- Fasting blood sugar: 100 to 125 mg/dL
- 2 hours after a meal: 140 mg/dL to 199 mg/dL
You can compare those numbers to the blood sugar levels in a non-diabetic:
- Fasting blood sugar (in the morning, before eating): 70 to 90 mg/dL
- 1 hour after a meal: 90 to 130 mg/dL
- 2 hours after a meal: 90 to 110 mg/dL
- 5 or more hours after eating: 70 to 90 mg/dL
Diagnosing prediabetes or type 2 diabetes is actually fairly straight-forward, but the problem is that both you and your doctor may not see an A1c or blood sugar level in the “prediabetes” zone as the red-flag that it truly is.
This is diabetes. It’s just the earlier stages of the disease. You should take action. You should treat it with as much concern as you would if it was diagnosed as “type 2 diabetes.”
To be tested for prediabetes or type 2 diabetes, you’ll need to schedule a check-up with your primary care doctor and ask for these two blood tests: your fasting blood sugar and your HbA1c.
What is your fasting blood sugar?
Simply put, your fasting blood sugar is your blood sugar first thing in the morning before you eat breakfast. Since it’s been typically has been more than 8 hours since your last meal, the fasting blood sugar indicates how your body has managed its blood sugar levels when variables like food are not present.
What is the HbA1c test?
Your HbA1c — also known as A1c — is a blood test that measures the amount of “leftover” glucose (also known as “advance glycogenated end-products or “AGEs”) that have accumulated in your bloodstream during the prior 3 months.
The higher your A1c is, the more damage is occurring to your body’s nerve endings and blood vessels in areas like your eyes, your fingers, and toes, and your kidneys.
The more AGEs are present in your blood, the more damage is occurring that can develop into diabetes complications like retinopathy, neuropathy, hair-loss, gastroparesis, dermopathy, and nephropathy.
The higher your blood sugars are each day, the higher your next A1c result will be!
Factors that increase your risk of prediabetes
While mainstream media often depicts type 2 diabetes as the result of being overweight, not exercising, and eating unhealthy food, it is significantly more complex.
There are actually two pathways that lead to prediabetes and type 2 diabetes.
The first is basic insulin resistance, which means your body needs more and more insulin in order to maintain healthy blood sugar levels. At a certain point, the pancreas can’t keep up with the demand, and blood sugars begin to rise.
The second is a genetic disposition that results in the gradual dysfunction and destruction of your pancreas’ beta-cells. Beta-cells play the leading role in insulin production, and many people with type 2 diabetes struggle to actually produce normal amounts of insulin.
Determining which group you are in isn’t easy, or even possible for the average patient.
For patients in this second group, “reversing” diabetes isn’t likely possible, but that doesn’t mean you can’t take steps towards improving your health isn’t worthwhile.
The most important factors that increase your risk of prediabetes are:
- If you are overweight
- If you are age 45 years or older
- If you have a parent or sibling with type 2 diabetes
- If you exercise less than 3 times a week
- If you had gestational diabetes during pregnancy
- If you gave birth to a baby that weighed over 9 pounds
- If you are African American, Hispanic/Latino American, American Indian, Pacific Islander, or Asian Americans.
These ethnicities have all shown a higher risk of developing type 2 diabetes.
These ethnicities have all shown a higher risk of developing type 2 diabetes.How to reduce your risk of prediabetes & type 2 diabetes
Whether your diabetes is the result of insulin resistance or genetic beta-cell dysfunction, there are still many things you can do to improve your body’s sensitivity to insulin and prevent or delay the further progression of the condition.
Get moving
The more you exercise, the more calories and glucose your body burns over the course of 24 hours, and the more it burns even afterward when you’re at rest.
Even going for a 15-minute walk every day at lunch is a worthwhile start. Walking is often dismissed as not being intense enough to provide many benefits, but walking is actually a great way to burn fat and calories without increasing your appetite. It’s also very easy on the joints, can be done on a treadmill or outside, and you can set your own comfortable pace.
The next time you come home from work and think, “I’m too tired to exercise,” stop that pattern of thinking and commit to just 15 minutes of movement.
Make a few changes to your diet
Eating a healthier diet doesn’t mean you have to cut out all the things you love. Even making changes to one or two meals a day can have benefits.
For example, maybe you start eating a very green salad loaded with fresh veggies for lunch instead of that footlong sub-sandwich. Or perhaps you start limiting your soda consumption to one can per day instead of 4 cans per day.
Pick a couple of places to make changes so it isn’t quite so overwhelming. Over time, you may find that you want to keep making improvements to other food choices, too. And remember, the goal doesn’t have to be 100 percent perfection. The “80/20 Rule” is great: choosing healthy, real food 80 percent of the time, with 20 percent left for less-than-perfect treats.
Get more sleep
Getting too little sleep has been linked directly to a variety of issues that impact your blood sugars, hunger levels, weight-gain, mood, and cravings.
A lack of sleep — especially a consistent lack of sleep — can take a tremendous toll on your insulin sensitivity, too, which means you’ll need more insulin to regulate your blood sugars than normal.
This can easily lead to weight gain, reduced energy, and higher blood sugars over time.
There’s no way around it — your body needs more sleep. Start improving your own sleep habits by setting an alarm or reminder in the evening to ding when you need to begin getting ready for bed.
Lose weight
Easier said than done, certainly, but all of the aforementioned steps towards reducing your risk of diabetes should also help you lose weight.
Extra body fat, quite simply, increases your body’s resistance to insulin. The more extra body fat you have, the more insulin it will take to help your body achieve healthy blood sugar levels. Losing weight also decreases inflammation levels, which decreases insulin resistance, too.
*Do keep in mind: for some, losing weight may be challenging if your diabetes has progressed to type 2 diabetes already, and blood sugars are already significantly elevated. Talk to your doctor about medications that will help bring your blood sugars down while you continue to work on your weight-loss goals.
Quit smoking. Nicotine has proven in research to actually make insulin less effective. Which means, as a smoker, you’re creating higher levels of insulin resistance even if you’re doing other healthy things like exercising and eating a healthy diet.
Smoking actually increases your risk of diabetes by 30 to 40 percent. Quit smoking and instantly increase your sensitivity to insulin, thus improving your blood sugars without making any other changes.
Can prediabetes be reversed?
For some, prediabetes is reversible if it is the “simple” result of weight gain and unhealthy habits. For many, however, prediabetes is the result of the body’s gradual destruction of beta-cells.
Beta-cells play a critical role in insulin production. More and more research today regarding type 2 diabetes demonstrates that approximately 60 percent of people with type 2 diabetes are experiencing a lack of insulin production through “beta cell dysfunction and destruction.
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“It is now well recognized that 2 factors are involved: impaired [beta-cell] function and insulin resistance,” explains John E. Gerich, MD, in a study published by the Mayo Clinic Proceedings. “Prospective studies of high-risk populations have shown insulin-resistance and/or insulin-secretory defects before the onset of impaired glucose tolerance.”
This means that while you should absolutely still pursue healthier habits around nutrition, exercise, weight-loss, sleep, quitting smoking, the gradual progression of your disease means your diagnosis is here to stay.
That being said, making any changes you can in your habits can play a tremendous role in whether or not you need to start taking diabetes medications or if you need to start insulin injections to help bring your blood sugars down to a healthy level.
Read more on “reversing” diabetes: Is Type 2 Diabetes Reversible?
Living well as a person facing a diagnosis of prediabetes or type 2 diabetes is very possible.
The first step is to take action and do whatever is in your power to improve your body’s sensitivity to insulin, improve your diet, get more exercise, get more sleep, and say goodbye to detrimental habits like smoking.
Prediabetes is diabetes. The sooner you take action, the sooner you improve your health.
norms, allowable values, diagnostic methods
- Blood sugar norm
- Who needs to measure glucose
- Age indicators
- Fasting and postprandial levels
- How to determine glycemia
- What determines the level of sugar
- How to use the
- Who needs a glucose tolerance test
meter
Image by stefamerpik on Freepik
The level of sugar in the blood is not a constant value and tends to change. There are physiological limits within which these changes are acceptable and not harmful to health.
Usually, the sugar level rises immediately after eating, and then decreases to acceptable physiological norms.
If there is a slight excess of the permissible values, this indicates that glucose tolerance is reduced. With a significant excess of the upper indicator, diabetes mellitus is diagnosed.
Low blood sugar, which is different from the norm, may indicate hypoglycemia. The disease is diagnosed by laboratory blood tests. Patients with this type of diabetes may be given injections of a glucose solution.
Blood sugar norm
The blood sugar content must be within the prescribed plasma glucose range. After sleeping on an empty stomach, this value should be within 59-99 mg per 100 ml, which is equivalent to 3.3-5.5 mmol / liter. The value after a meal (two hours later) should not exceed 141 mg per 100 ml, which, respectively, up to 7.8 mmol / liter.
Who needs to measure glucose
Checking the level is necessary primarily for those who have been diagnosed with diabetes. Monitor indicators should be absolutely healthy people.
Examination for medical reasons is necessary when:
- Signs of hyperglycemia. They are manifested by fatigue, frequent urge to empty the bladder, thirst, weight changes.
- Being at risk. It includes people over forty years of age who have a genetic predisposition, are overweight, with various stages of obesity.
- Pregnancy. Between 24 and 28 weeks, pregnant women may develop gestational diabetes.
Age indicators
The average allowable blood glucose values can vary under the influence of a number of factors:
- age;
- general condition of the body;
- power modes;
- human lifestyle.
When testing blood from a finger on an empty stomach, the following values \u200b\u200bare allowed:
- children under 14 – 2.3-3.9 mmol per liter;
- adolescents from 14 to 19 years old – 2.5-4.0 mmol per liter;
- adults 20-49 years old – 3.0-5.5 mmol per liter;
- patients over 50 years old – 3. 5-6.5 mmol per liter.
5-6.5 mmol per liter.If there are small deviations of a few tenths, this is acceptable.
Fasting and postprandial levels
Note! An increase in glucose levels is normal after eating food. However, even after eating, the value should not be more than 7.8 mmol / liter.
There may be deviations in the collection of capillary or venous blood. The norm for the first is 3.5-5.5 mmol / liter, for the second 3.5-6.1 mmol / liter. However, a single blood test is not enough to make a diagnosis of diabetes. Several glucose tests will be required, a curve of indicators is used for evaluation. In addition, it is necessary to combine the results of tests and the patient’s symptoms.
With a slight excess, a violation of glucose tolerance is diagnosed. If the results of a blood test from a finger show a sugar level of 5.6-6.1 mmol / l, and from a vein – 7 mmol / l, then the patient is diagnosed with the condition “prediabetes”. If in the venous blood the glucose content exceeds 7 mmol / l, and in the capillary blood – 6.
1, there is a high probability that diabetes mellitus develops. A glycated hemoglobin test is required to confirm the diagnosis.
Often, blood sugar levels are below normal. If this value is below 3.5 mmol / l, the development of hypoglycemia is likely. Such changes are usually caused by physiological causes or the development of diseases. Repeated measurement of blood glucose levels is necessary for diagnosis and evaluation of the effectiveness of treatment. So, with indicators not higher than 10 mmol / liter before meals or one to two hours after eating, type 1 diabetes is recognized as compensated. The diagnosis of type 2 diabetes is made if the sugar level does not exceed 6.5 mmol / liter before meals, and during the day this value does not exceed 8.25 mmol / liter.
How to determine glycemia
Control of sugar levels should be carried out at least once a year, even for healthy people. You can measure the level at home using a glucometer.
The study should be carried out at different times of the day:
- On an empty stomach in the morning. Before the study, it is forbidden to eat and drink for 8 hours, with the exception of water.
- After eating. Control is carried out two hours after eating.
Diabetes patients are also advised to check their sugar levels several times a day, especially in the first period after diagnosis.
What determines the sugar level
Healthy people need to follow a proper diet without the abuse of foods high in glucose. Patients with diabetes should follow the diet and doctor’s recommendations. It is especially important for women to control sugar levels. This is due to their physiological characteristics: elevated glucose values do not always indicate pathology and depend on age and cycle. For example, during menstruation, tests may give inadequate results.
At the age of over 50, a change in the hormonal background associated with menopause occurs in the female body.
This is accompanied by changes in carbohydrate metabolism, so women over the age of 60 need to regularly check their blood for sugar.
In pregnant women, blood glucose levels up to 6.3 mmol / l are considered normal. In the case of an increase in the value to 7 mmol / l, an additional examination and consultation with a doctor is required.
How to use the meter
The glucometer is easy to use. Some devices measure indicators in the blood, some – in the blood plasma. This must be taken into account when calculating indicators.
The principle of operation of the devices is the same:
- Wash your hands well before measuring your blood sugar. It is better to use warm water, which will help speed up blood circulation.
- The needle is released, the puncture depth on the lancet is set.
- The ball of the finger is pierced with the device. Important! The puncture site should not be wiped with disinfectants, this may change the study data.
- A drop of capillary blood is applied to a special test strip. It is important that the area is completely filled with blood, otherwise the test will fail.
- After about 10 seconds, the sugar content appears on the display.
Devices can give an error of 10-15%. The most accurate indicators can be obtained in laboratory studies when taking venous blood and plasma.
Who needs a glucose tolerance test
If hyperglycemia is suspected, the doctor prescribes repeated studies. These are tests with a sugar load, which allow you to understand how the body is ready to cope with a single intake of glucose in large quantities. This is how the work of the pancreas is checked, its ability to produce insulin in large volumes. Tests are carried out after consuming 75 g of glucose dissolved in water. Then the indicators are measured four more times with an interval of half an hour.
During pregnancy, this test is used to diagnose gestational diabetes.
A glucose tolerance test is mandatory for all pregnant women at 24–28 weeks. For pregnant women at risk (a history of gestational diabetes, a body mass index of more than 30), the test is performed earlier than these dates. Includes two stages of research, which are carried out on an empty stomach and after the use of glucose.
Measure Seven Times: How and Why to Monitor Your Glucose Levels
Not only well-being, but also the effectiveness of treatment and the development of complications in the future depend on the level of glucose in the blood
The amount of sugar in the blood is constantly changing: consumed food and drinks, some drugs, exercise and stress can increase or decrease the level of glucose 1. A healthy body is able to cope with an excess or deficiency of sugar on its own, but with diabetes, the body needs help. To take the right and timely action, you need to know your blood glucose level. It is important to try to keep it normal all the time, then it is easier to achieve compensation for diabetes and enjoy a full life.
And for this, it is necessary to understand in an elementary way whether he is high, low, or normal, in order to avoid mistakes in treatment, which can cost his life.
Why measure glucose?
Not only well-being depends on the level of glucose in the blood, but also the effectiveness of treatment and the presence of complications in the future. You should begin to systematically monitor the level of glucose after the medical start of the treatment of diabetes mellitus, since drugs can reduce it to unauthorized low levels. 2 This reduces the ability to think and work, and hypoglycemia may occur 3 . If the glucose level is elevated and remains so for a long time, it can provoke a diabetic coma (hyperglycemia) and lead to serious health problems: damage to the vessels and nervous system, heart, eyes, hearing aid, kidneys, limbs, up to their loss. In medical terminology, this is even more menacing: neuropathy, angiopathy, diabetic foot syndrome, diabetic retinopathy, cardiomyopathy, nephropathy, encephalopathy 4 … Hypo and hyperglycemia can be fatal if not dealt with immediately.
But do not panic – constant and high-quality control of blood glucose levels can significantly reduce the likelihood of complications.
When and why to measure glucose?
Your doctor will tell you when and how often to measure your glucose level. And for this, he must know about you, if not everything, then almost everything. For example, the fact that you play sports, drive a car or go to a resort, and when is the birthday of your close relatives …
There are three main periods for measuring glucose levels:
- Fasting : in the morning before breakfast when glucose levels are low. You will receive information about how the drugs regulated it at night.
- Before meals : you will understand how effective the dose of antidiabetic drugs is and how glucose levels change after eating certain foods, especially new ones, and how to adjust your diet.
- After a meal : 2 hours after a meal when glucose levels are high. You will understand how medicines and food affect blood glucose levels 5
You will understand how medicines and food affect blood glucose levels 5 how does it affect activity on blood glucose levels, and decide whether to snack before training or postpone it altogether;
How do you know if your glucose level is normal?
Mean blood glucose levels in people with and without type 2 diabetes are shown in the table below 7
| Blood glucose (mmol/l or mg/dl) | Who happens |
| 3 (54) | |
| 4 (72) | |
| 5 (90) | With type 2 diabetes on an empty stomach Without diabetes on an empty stomach Without diabetes 2 hours after a meal but on an empty stomach Without diabetes 2 hours after eating |
| 7 (126) | With fasting type 2 diabetes With type 2 diabetes 2 hours after eating Without diabetes 2 hours after eating |
| 8 (144) | |
| 9 (162) | Without diabetes 2 hours after eatingThoroughly, but without fanaticism Tips for controlling your glucose levels.
|
