Your blood glucose level tells you how well your body is producing and using the hormone insulin, ensuring that your cells have the energy they need. It's normal for glucose levels to fluctuate during the day, especially before and after eating. If your blood sugar levels are too low, below 70 mg/dL, you may experience hypoglycemia and feel hungry, dizzy, irritable and shaky. If your glucose level is too high, you may become thirsty, nauseous or vomit -- a condition called hyperglycemia. It's best to avoid both conditions and keep your blood sugar levels as stable as possible.
Talk to your doctor if you have any concerns about your glucose levels.
Target Glucose Ranges
According to the American Diabetes Association, your glucose level before eating should be between 70 and 130 mg/dL. After you eat, you should see a rise in your blood sugar, but it should return to less than 180 mg/dL two hours after eating and should be back to between 90 and 130 mg/dL four hours after eating; because four hours after eating, you should be ready to eat again. One of the ways to keep glucose levels stable is to eat small meals every four to five hours.
The Dangers of Hyperglycemia
Hyperglycemia, or high glucose levels, can weaken smaller blood vessels, causing them to rupture, starving tissue and organs of oxygen and nutrients. Chronic hyperglycemia is linked to nerve damage, kidney failure and blindness. You can prevent high glucose levels by limiting your carbohydrate intake, making sure you take your proper insulin dose on time and staying active. Sometimes high blood sugar can be caused by emotional distress, trauma, illness and infection. In those cases, you may need to treat the underlying cause of your hyperglycemia -- especially if you are ill.
The Problems of Hypoglycemia
Hypoglycemia, or low blood sugar, should be treated as soon as possible -- the longer you wait, the lower your glucose levels fall. The symptoms of hypoglycemia include hunger, fatigue, anxiety, dizziness, headache, shakiness, blurred vision, rapid heartbeat and irritability. You can treat hypoglycemia by eating or drinking 15 g of a simple carbohydrate that your body can quickly convert to glucose. That's about 8 oz. of milk, 4 oz. of fruit juice or regular soda or 1 tablespoon of sugar or honey. Wait 15 minutes and then check your glucose level again. If it's still low, consume another 15 g of carbohydrates.
Stabilizing Glucose Levels
To keep your glucose levels within the ideal range, follow a balanced diet that includes lean protein, healthy fats, lots of fiber and carbs low on the glycemic index. The glycemic index measures the impact carbs have on your blood sugar -- the lower the food ranks on the GI, the less it will raise your blood sugar. Stick to a schedule, eat at regular intervals and be consistent with your exercise routine. Certain medications can affect your glucose level. Talk to your doctor if you take steroids, which can cause hyperglycemia, or aspirin, which can contribute to hypoglycemia.
References
- American Diabetes Association: Checking Your Blood Glucose
- New York State Department of Health: The Importance of Controlling Blood Sugar
- American Diabetes Association: Hyperglycemia
- DiabetesinControl.com: Drugs That Can Affect Blood Glucose Levels
- National Diabetes Information Clearinghouse: Hypoglycemia
