Understanding My Blood Sugar: Where Do I Stand?

Apoorv Pathology

By Dr Deepa Agnihotri

30 September 2022

BLOOD SUGAR TESTING BY GLUCOMETER

Diabetes is a condition characterized by an imbalance of sugar (glucose) in the blood. To understand diabetes, it’s important to first know what it is and why it occurs. Our bodies rely on food as the primary source of energy, and through various complex processes, the food we eat is converted into glucose. This glucose is then used by different organs and tissues for their functioning. Two key hormones, insulin and glucagon, work together to regulate the blood sugar level.

Interestingly, blood sugar levels are not constant—they fluctuate depending on the food we eat, the energy we use, and glucose produced within the body. In healthy individuals, these fluctuations are kept within a safe range, ensuring that all organs function properly. However, when this balance is disrupted, diabetes can develop.

There are two main types of diabetes:

1. Type 1 Diabetes: This form is hereditary and usually develops early in life.

2. Type 2 Diabetes: This is the more common type, often linked to unhealthy lifestyle choices. Managing type 2 diabetes typically requires a combination of medication and lifestyle changes, such as a healthy diet and regular exercise.

Diabetes is one of the most widespread health conditions globally. Alarmingly, nearly 57% of people with diabetes remain undiagnosed, which leads to various health complications.

Why Should I Test my Blood Sugar Level

All of us face various challenges in life, with our daily routines shaped by our professions and numerous responsibilities. As a result, many of us struggle to maintain a disciplined and healthy lifestyle. Chronic stress and unhealthy habits can contribute to the development of diabetes. It’s important to note that diabetes does not appear overnight—it is the result of long-term unhealthy routines and choices.

In the early stages, blood sugar levels may rise slightly, entering what is known as the prediabetic range. At this stage, with timely changes in diet and increased physical activity, it is often possible to reverse the process and prevent the onset of diabetes.

Early signs of diabetes may include:

• Increased hunger and feelings of lethargy

• Frequent urination and increased thirst

• Itchy skin and recurring infections

• Blurred vision

• Unexplained weight loss

• Persistent fatigue

• Slow or poor wound healing

For those diagnosed with diabetes, regular blood sugar monitoring is essential. This helps track the effects of exercise, dietary changes, and medications. Consistent monitoring allows for timely adjustments to your management plan and helps prevent sudden spikes or drops in blood sugar, reducing the risk of serious complications. By staying vigilant, you can take control of your health and better manage diabetes.

When should I get my Blood Sugar Test done?

If you are concerned about your risk for diabetes, it is recommended to begin with a random blood sugar test and consult your physician. If your sugar levels are found to be slightly elevated, this early stage—often called prediabetes—is a crucial period when lifestyle changes can help reverse the progression to diabetes236.

Types of Blood Sugar Tests

To accurately diagnose prediabetes, type 1, type 2, or gestational diabetes, your doctor may recommend one or more of the following tests345:

• A1C (HbA1c) Test: Measures your average blood sugar over the past 2–3 months. An A1C below 5.7% is normal, 5.7–6.4% indicates prediabetes, and 6.5% or higher suggests diabetes236.

• Fasting Blood Sugar (FBS) Test: Requires fasting for at least 8 hours. A fasting blood sugar below 100 mg/dL is normal, 100–125 mg/dL is prediabetes, and 126 mg/dL or above indicates diabetes346.

• Postprandial (PP) Blood Sugar Test: Conducted 1.5 to 2 hours after a meal to assess how your body manages glucose after eating. Levels above 140 mg/dL may indicate diabetes4.

• Random Blood Sugar Test: Can be done at any time, regardless of when you last ate. A result of 200 mg/dL or higher, especially with symptoms, suggests diabetes235.

• Glucose Tolerance Test (GTT/OGTT): After fasting, you drink a glucose solution, and blood sugar is measured at intervals (typically at 1 and 2 hours). At 2 hours, a level of 200 mg/dL or above confirms diabetes135.

• Glucose Challenge Test (GCT): Used primarily in pregnancy, this test involves drinking a glucose solution and testing blood sugar after 1 hour15.

Blood sugar can be tested in a laboratory or at home using a glucometer. For continuous monitoring, a Continuous Glucose Monitor (CGM) can be used; this device is worn on the skin and provides real-time glucose readings, making diabetes management more convenient, especially in complex cases

Sugar Levels and its interpretation-

Check your blood sugar level to understand your current status.

SN	BLOOD SUGAR (FASTING) mg/dl	BLOOD SUGAR (PP) mg/dl	HBA1C %	INTERPRETATION	ACTION NEEDED
1	70-100	100-140	4.1-5.6	Normal Range	Nil
2	<70	<100	<4.0	Hypoglycemia	Observation-Energy drinks.
3	<54	<69	<3.5	Critical Hypoglycemia	Urgent physician consultation
4	100-126	140-199	Low risk 5.6-6.4 High Risk 6.4-7.7	Hyperglycemia	Treat the physical or psychological cause of stress . Change Diet and Lifestyle
5	>126	>200	>7.8	Diabetes	Consult Physician

What are The Causes of Diabetes

According to the World Health Organization (WHO), "Health is a state of complete physical, mental, social, and spiritual well-being, and not merely the absence of disease." In today’s fast-paced and competitive world, our routines and simple, healthy living are often disrupted by stress and unhealthy habits. When these negative factors persist over time, they can lead to lifestyle diseases such as diabetes and hypertension. The main contributing causes include:

• Unhealthy diet

• Chronic stress

• Lack of physical activity

• Excessive consumption of sweets, fatty and fried foods, junk food, dairy products, and alcohol

• Oversleeping

• Hereditary factors (though less common)

Maintaining a balanced lifestyle and addressing these risk factors are key to preventing lifestyle-related diseases.

Suggested food Supplements and lifestyle changes

1. Foods -

DIABETIC DIET SUGAR FREE LOW CALORIE DIET

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A balanced diet is essential for maintaining good health, especially for managing and preventing diabetes. A standard balanced diet should include whole grains, fresh salads, a variety of vegetables, germinated and fermented foods, and seasonal fruits. The food you choose should be light and easy to digest. It is important to avoid foods that are sweet, junk foods, oily or fried items, alcohol, and smoking.

Your dietary choices can significantly improve how your body metabolizes sugar. Since diabetes can slow down the digestive process, it is advisable to eat smaller, more frequent meals to avoid overloading your system. A diabetic-friendly diet should be low in calories, high in fiber, and rich in protein. Consuming warm water, soups, and freshly prepared warm foods can also support better digestion.

Recommended Foods to Help Lower Blood Sugar:

• Amla (Indian Gooseberry): Rich in vitamin C, chromium, calcium, phosphorus, and iron, all of which help enhance the absorption of sugar into the cells.

• Triphala: Acts as a natural detoxifier and improves digestive strength.

• Cinnamon: Known for its potential to help regulate blood sugar levels.

• Bitter Gourd: Contains compounds that may help lower blood glucose.

• Fenugreek: Supports healthy blood sugar metabolism.

• Turmeric: Has anti-inflammatory properties and may aid in blood sugar control.

Incorporating these foods and healthy habits into your daily routine can help you better manage your blood sugar and overall health.

2. Excercise-

AEROBIC EXCERCISE

Exercise helps lower blood sugar by drawing glucose from your muscles and liver, making your cells more sensitive and responsive to insulin. This effect can lead to an immediate reduction in blood sugar levels that can last for 6 to 8 hours after physical activity.

Engaging in activities such as walking, jogging, cycling, stretching, or playing outdoor sports for at least one to two hours a day not only helps control blood sugar but also stimulates the release of endorphins—hormones that reduce stress and promote a sense of calm and well-being. Regular exercise is a powerful tool for both physical and mental health, especially for those managing diabetes.

3. Meditation & Yoga-

MEDITATION-MINDFUL DEEP BREATHING

Meditation and yoga are effective in reducing stress hormones in the body. Practices such as Kapalbhati and Anulom-Vilom pranayama help calm the mind and promote balance between the pituitary gland and the pancreas, which is responsible for insulin production. For individuals with diabetes, these techniques can support increased insulin production.

Additionally, meditation stimulates the release of melatonin and endorphins, which not only help lower blood sugar levels but also improve blood circulation throughout the body. Incorporating meditation and yoga into your daily routine can be a valuable part of managing stress and supporting overall health, especially for those living with diabetes.

SUMMERY

Type II Diabetes Mellitus is one of the most common lifestyle-related diseases today. This blog addresses important topics about diabetes in a way that is easy for everyone to understand, including:

• The different types of diabetes

• Lifestyle factors that contribute to the development of Type II Diabetes

• Normal blood sugar ranges and what they mean for your health

• Recommended dietary and lifestyle changes that can help reverse diabetes in its early stages and delay complications

With simple adjustments to your daily habits and diet, it is possible to effectively manage, and in some cases, even reverse Type II Diabetes. This guide is designed to empower you with practical steps for better health.