Diabetes results from the pancreas not producing insulin or the tissues of the body becoming resistant to its effects. Because insulin is required to transport glucose, a basic sugar, into the cells, this results in not enough energy being made inside the cells and excessive glucose, which is toxic to many body tissues, floating around in the blood. One goal in managing blood glucose levels if you are a person challenged by diabetes is to keep your morning, or fasting, level in the range of 70 to 130 mg per deciliter, according to guidelines from the American Diabetes Association.
Step 1
Determine your target fasting blood glucose range. The highest fasting blood glucose most people should target is 130 mg per deciliter, but determining your lower acceptable level is a more individualized process. Normally, a range of 90 to 130 mg per deciliter is chosen, but a protocol called tight control is prescribed for people who need to achieve stronger protection against high blood glucose levels. In a program of tight control, patients target a fasting blood glucose of 70 to 130 mg per deciliter for the purpose of achieving a 75 percent reduction in their risk for diabetic eye damage and a 50 percent decrease in their chance of developing kidney damage, according to the American Diabetes Association. Ask your diabetic nurse educator or primary care physician which target they recommend for you, but remember that minimizing the number of times your fasting glucose is over 130 mg per deciliter is the most important goal.
Step 2
Get a good night's sleep. If you find your morning glucose levels are higher than you want them to be, consider what happened during the night. Sleeping less than seven hours or more than nine hours a night increases the body's production of the stress hormone cortisol and is associated with elevated fasting blood glucose levels, according to researchers from Quebec writing in the November 2007 issue of "Diabetologia." Sleep apnea, restless leg syndrome, menopausal hot flashes and the pain associated with nerve damage from diabetes may contribute to decreased sleep quality, but chronic, behavioral sleep deprivation is epidemic in America as people try to fit 28 hours of activity into 16 waking hours. Making a habit of going to bed eight hours before you must wake up is a crucial habit to develop.
Step 3
Check your dinner menus. Reduce the portion size of high glycemic carbohydrates such as refined sugar, white flour and white rice--which cause spikes in your blood sugar--and increase your portions of foods with omega-3 fatty acids, such as salmon and olive oil, and low-glycemic carbs such as brown rice, lentils and other whole grain foods.
Step 4
Take the dog for a walk. A vigorous stroll for 10 to 20 minutes late in the evening may be enough to reduce your fasting blood glucose. If you don't have a dog, ask a neighbors if they would like you to walk their pets or take your favorite person for a before-bed walk around the neighborhood. If you take insulin, be sure to calculate this exercise regimen when selecting your bedtime, long-acting dose.
Step 5
Nibble at night. A bedtime snack that contains a small amount of a low-glycemic carbohydrates, such as half an apple, together with a source of protein and fat, such as a tablespoon of peanut butter or 1/4 cup of walnut halves, will keep your blood glucose level at a constant level as you sleep. If you allow your glucose to go too low overnight, your liver will see this as dangerous and will release excessive stored glucose.
Things You'll Need
- Glucometer
- Journal
- Measuring cups
