Blood sugar, or blood glucose, fuels your body. Too high or too low and you’ll notice it fast—fatigue, blurred vision, shakiness, or extreme thirst. Knowing the numbers and practical ways to control them makes life easier. This short guide gives clear ranges, common signs, and simple steps you can use today.
Here are common targets you’ll hear from doctors: fasting (before eating) normal is 70–99 mg/dL; 100–125 is prediabetes; 126 mg/dL or higher on two tests signals diabetes. Two hours after eating, under 140 mg/dL is normal, 140–199 is prediabetes range, and 200+ suggests diabetes. A1c gives a long view: under 5.7% normal, 5.7–6.4% prediabetes, 6.5%+ diabetes. Hypoglycemia is usually under 70 mg/dL and can be dangerous—watch for sweating, weakness, confusion, or fainting.
Start with food. Prioritize fiber and protein at meals—veggies, beans, fish, eggs, nuts. They slow digestion and prevent big blood sugar spikes. Pick whole grains over refined carbs. Swap sugary drinks for water or unsweetened tea. If you snack, choose an apple with peanut butter or yogurt with berries instead of chips.
Watch portions and timing. Spread carbs through the day instead of loading them in one meal. A simple plate split helps: half non-starchy veggies, one quarter lean protein, one quarter whole grains or starchy veg. That keeps glucose steadier and reduces big swings.
Move more. Walking 20–30 minutes after a meal helps lower the post-meal spike. Aim for at least 150 minutes of moderate activity weekly—brisk walking, cycling, or swimming. Strength training twice a week also improves how your body uses glucose.
Monitor and track. Use a glucometer or, if advised, a continuous glucose monitor (CGM). Check patterns—time of day, what you ate, activity level. If numbers trend high or low, adjust food, activity, or talk to your provider about medicine changes.
Medications matter. Metformin and insulin are common tools for diabetes. Never change doses on your own. If you’re on meds that can cause low blood sugar, carry fast-acting carbs (juice, glucose tablets) and wear medical ID if advised.
When to call for help: severe low blood sugar with unconsciousness, or blood sugar above 300 mg/dL with vomiting, shortness of breath, or confusion—seek emergency care. For rising A1c or frequent highs/lows, book a visit to review treatment and lifestyle steps.
Small, steady changes add up. Test, notice patterns, tweak meals and movement, and keep talking with your healthcare team. That’s the simplest way to gain better control and feel better day to day.
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