Normal Blood Sugar Levels and Diabetes

Testing for blood sugar levels
Most persons with diabetes normally check their blood sugar levels at least once each day, usually in the morning before breakfast when the stomach is “empty”. The need is to see whether their blood sugar levels are within the normal range, always with the expectation and hope that they are not above the normal blood sugar levels that signify the loss of control of the diabetic condition.

Type-1 diabetics will take further blood tests throughout the day, type-2 diabetics may also test during the day, more likely if they are trying to closely manage blood sugar levels that are getting out of control, otherwise a single morning test may be deemed sufficient.

Lower than normal blood sugars
Perhaps because with type-2 diabetics it is not a very frequent occurrence, especially in adults or in children over 10 years of age, the possibility of having an episode of lower than normal blood sugars is often overlooked. But it does happen, most diabetics have experienced those uneasy feelings leading up to the realization that blood sugars are too low and are causing an unpleasant experience and perhaps ending with a slightly traumatic shock to the “system” that’s sets you back for a while. Although most cases are mild and can be treated easily and further damage prevented.

The warning symptoms that give the alert can vary but my personal experience is of having a queasy nauseous feeling, trembling hands, slight perspiration and a general feeling of something in process of going wrong that might be leading to a faint or dizziness. Others have reported shakiness, nervousness, light- headedness, anxiety, confusion, difficulty in speaking, and sleepiness. With diabetes, without a measuring device, you usually cannot tell when your blood sugars are above normal levels but when they are below normal you certainly know because of the feelings of malaise mentioned above.

In extreme cases, a frightening situation to be avoided
All persons with diabetes and their families should know what has to be done in the event that an episode caused by lower than normal blood sugar levels is occurring. If the diabetic can take the necessary actions themselves, that is very good but that may not always be the case, that is why others should be aware of what has to be done, otherwise the condition will worsen, possibly to the extent that it can be life threatening, a frightening possibility. For children at school, teachers and staff should also be prepared with the knowledge of what to do and have appropriate food items close at hand.

If blood sugars are lower than 70mg/dL (4.0 mmol/L)
When a diabetic person’s glucose blood measuring meter is available, it takes just a minute to confirm blood sugar levels. If the reading is 70mg/dL (4.0 mmol/L) or lower, it is too low and is a hypoglycemic condition, a doctor’s name for low blood sugars.

If levels are too low the remedy is quite simple: food or drink is required to quickly provide needed glucose. That can be accomplished with any of the following:

• a half glass or half cup of about 4 ounces of apple, orange, or other natural fruit juice or sugary non-diet soft drink
• a teaspoon of honey or sugar
• 5 or 6 pieces of hard candy
• an 8-ounce glass or cup of milk
• an energy snack bar or glucose drink that can provide about 15 grams of carbohydrate quickly

Such items should always be readily available in the home of a diabetic person and appropriate similar items should be assembled if staying overnight elsewhere or traveling away from home base. When the consequences of a hypoglycemic event are known, common sense can be the guide – but always have an emergency supply available just in case.

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Diet, Exercise, and Weight Loss

The three main strategies to achieve normal blood sugar levels – the aim of every diabetic — are Diet, Exercise, and Weight Loss. The dietary approaches through meal planning and an understanding and explanation of the choice of food items, calories, nutritional categories, Glycemic Index, and such, are covered on my websites Diabetic Menu Guide and Diabetic Food List + Plus.

Exercise and weight loss are naturally linked because exercise requires energy that can be measured in calories and body weight loss, usually measured in pounds, can also be equated to calories. Since most diabetics are overweight, national diabetes associations recommend an increase in exercise activities to achieve a healthy bodyweight.

Food calories and body weight
The generally accepted equivalent number of calories to one pound of body weight is 3500. Meaning in simplistic terms, that in order to lose one pound of body weight requires a calorie deficit of 3500 calories, either through consuming fewer calories or increasing physical activities or a combination of both.

Caution
Consult your doctor when starting a program to substantially increase activity levels or decrease dietary intake of calories. You may be advised to monitor blood sugar levels more carefully before and after exercise to see what effects are caused, if any, by the exercise. All diabetics must be under the continuing care of a physician.

Exercise can range from outdoor activities such as the most basic forms of walking, jogging, bicycle riding, or for some who are younger and more agile there are the competitive sporting activities, tennis, basketball, or golf for example.

Indoor activities may require membership to a health club or a gym where there is specialized exercise equipment available. This can be beneficial especially where a personalized exercise and weight loss program is designed for each individual.

Some equipment can be acquired for use in the home, the simple items such as weights, skipping ropes, exercise balls or the more complex items such as stationary bicycles and treadmills. These can be very good in regions where weather makes it less comfortable to exercise outdoors. Whatever contributes to your main objective of losing excess weight and managing your blood sugar levels in order to reduce the risk of suffering the complications that are faced by all persons who have diabetes.

Don’t rush, avoid possible injury or lowering blood sugar levels too much

The main thing is to get moving and shed excess pounds but in a sensible and gradual way, not by fast and crash diets. For walkers maybe a pedometer would be of use as a  guide to how many paces have been covered. For more strenuous exercises such as jogging, perhaps even a simple portable blood pressure measuring device would be worthwhile. Certainly avoid the risk of doing too much too soon. When a comfortable level has been reached the pace an be increased and also the number of times to work out each week.

Keep an emergency pack of supplies in your bag with an energy snack and some suitable drink such as apple juice in case you experience those feelings that tell you your blood sugars are becoming too low. Know your limitations.

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Battling the Blood Sugar Levels

As diabetics, we all know that we should follow an appropriate diet that follows a sensible diabetic meal plan. One that focuses on our diabetic condition, providing nutritious meals with the right ratios of proteins, fats, and carbohydrates while at the same time meeting our personal preferences and tastes in the foods we like and are accustomed to. And not to forget that the portion sizes of the food items in our meals should not provide more calories each day than are needed to meet the calories burned in all the day’s activities.

Being Active
But in addition to following the right dietary routine if we are overweight and experiencing higher than normal blood sugar levels it is very important to get down to a healthy weight.

To do so requires adding some form of activity and physical exertion, to get moving, to make the muscles work, they will then burn calories and take up some of that excess blood sugar and that should automatically bring the blood sugar levels closer to normal.

Sometimes it is tough mentally to start adding activities to life if you have become accustomed to a leisurely and sedentary life style, Our modern way of life in North America provides so many outlets to capture our attention and interests, to amuse us or to entertain us, but mostly without having to do much more than watch or sit at a desk. If your blood sugar levels are above normal you should make some changes.

Exercise does not demand a gym or expensive equipment and the need to join a health club, not that there is anything wrong with them if you can afford to do so. In fact some have excellent facilities with a wide range of specially designed exercise equipment and often with a professionally qualified trainer on staff, and sometimes an indoor swimming pool. Some of them even have childcare facilities. I believe costs run from about $30 to $50 monthly with an upfront enrolment fee but costs differ depending on the region. A gym can be an advantage in areas where winter whether is too severe to venture outside for very long.

But for someone with a limited budget there is the time honored basic walking, it works very well as long as it’s for about 30 or 40 minutes every day or every other day and is brisk but without being exhausting. It is sensible to start initially for a shorter time period and shorter walks and gradually build up to your target distance. Physical activity can lower your blood pressure and will raise your heartbeat rate, which is good if you are otherwise healthy but this is where it is time to issue a caution:

Consult your doctor first, before you engage in strenuous activities and exercise.
That is especially important if exercise has not been part of your routine for a long while. And some people may have other health conditions besides diabetes that must be considered. Unfortunately, not everyone can begin to include a lot of exercise into their daily activities. For some older diabetics, arthritic knees are a quite common ailment.

The objective is to lose weight and stay fit. Being overweight does place some limitations on what activities are suitable, but in addition to walking, if not already part of your life, there is bicycling and swimming.

Exercise equipment for the home
There is a lot more than can be said about exercise than I have mentioned here and I especially want to make reference to equipment that could be purchased to use in your own home, bypassing the need for a gym membership. This is especially beneficial if you live in area where winters are cold and you just have to stay indoors.

There is also the benefit of home equipment being right there whenever you want to exercise, any time that it is convenient. For instance, you can work out in the morning before dressing for the day, the shower is close by and then, with your wardrobe at hand you are ready to get dressed appropriately, all the while listening to your radio or music system. What could be better than that?

For example, to begin that healthier life, here’s a good place to check out Electric Treadmills.

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