Your fasting glucose measurement indicates how effectively your body coverts glucose into energy using insulin while you sleep. A high fasting glucose level, over 100, is a strong indicator of pre-diabetes. The National Institutes of Health explains that pre-diabetes, also called impaired fasting glucose, is a condition where glucose levels are elevated but not high enough for a diabetes diagnosis. People with IFG are at a higher risk for developing type 2 diabetes and cardiovascular disease. Improving your fasting glucose level though diet, weight loss and lifestyle changes may reduce your risk of developing type 2 diabetes.
Step 1
Measure your glucose level before bed. If your blood sugar level is above 130, you may have eaten too many carbohydrates in the evening. Try to eat few carbs at dinner or a smaller evening snack. Eat foods high in fiber to slow absorption of sugars into the blood and keep glucose levels stable throughout the night.
Step 2
Lose weight. A BMI over 27 or a waist-to-hip circumference ratio of more than .08 are both indicators of insulin resistance. According to the Mayo Clinic website, losing just 10 percent of your body weight can improve your fasting glucose levels.
Step 3
Exercise at least 30 minutes a day, five days a week. The National Institute of Diabetes and Digestive and Kidney Diseases says that being overweight and inactive increase your risk of pre-diabetes and type 2 diabetes.
Step 4
Get enough sleep. A joint study done by the State University of New York at Buffalo, University of Warwick Medical School and the University of North Carolina at Charlotte concluded that not getting a full night's sleep was associated with an elevated risk of IFG. Aim for a minimum of six hours of sleep.
Step 5
Lower your blood pressure and cholesterol levels. High triglyceride and LDL cholesterol levels and high systolic blood pressure are considered to be symptoms of inflammation by the American College of Endocrinology. Inflammation is strongly correlated with insulin resistance and high fasting glucose levels.
Step 6
Talk to your doctor about taking medication to help get your fasting glucose levels under control. The Mayo Clinic website suggests that metformin, known as Glucophage and acarbose, known as Precose, may be an option to lower your risk of developing type 2 diabetes.
Tips and Warnings
- Relax before bedtime, as stress may contribute to elevated blood sugar while you sleep. Try meditation or deep breathing exercise.
- There is no cure for type 2 diabetes, but pre-diabetes can be reversed and your risk of developing diabetes with all of its associated health risks may be lowered if you can get your fasting glucose levels under control.
References
- National Institute of Diabetes and Digestive and Kidney Diseases: Diabetes Prevention Program
- Diabetes Blood Sugar Solutions: Fasting Normal Range Blood Sugar Levels: 13 tips for getting there
- Mayo Clinic.com: Prediabetes
- PubMed.gov: Short Sleep Duration Is Associated with the Development of Impaired Fasting Glucose: The Western New York Health Study
- Amercian Diabetes Association: American College of Endocrinology Pre-Diabetes Consensus Conference: Part Three
