Discover the importance of maintaining healthy blood sugar levels and learn how to effectively manage these levels for improved metabolic health and wellness. Learn about what constitutes low and high blood sugar levels.

Key takeaways

• Understanding your blood sugar normal range is key to managing your metabolic health and preventing chronic metabolic conditions.
• Persistent uncontrolled high and low blood pressure over time may be associated with metabolic health conditions.
• Regular monitoring of blood sugar levels, adhering to a balanced diet, and engaging in consistent exercise can help maintain healthy blood glucose levels.

Achieving balanced blood sugar levels is a cornerstone of good health and wellbeing. While high or low levels are often associated with diabetes, irregular blood sugar levels can affect anyone and contribute to various health issues. Grasping the concept of blood sugar normal range is a crucial step in managing your overall metabolic health.

Understanding hyperglycaemia and hypoglycaemia

Hyperglycaemia and hypoglycaemia can both lead to a series of undesirable health effects if not managed appropriately.

Hyperglycaemia: when blood sugar is high

Hyperglycaemia occurs when there is an excess amount of glucose circulating in the blood. It can be influenced by factors such as a poor diet high in sugars, a lack of physical activity leading to reduced glucose uptake by the muscles, overeating, stress, lack of sleep, hormonal factors and more.

In the short term, common hyperglycaemia symptoms include:

• Increased thirst
• Frequent urination
• Headaches
• Fatigue
• Blurred vision
• Difficulty concentrating

If poorly managed over a long period, persistent hyperglycaemia can lead to damage to various body organs and systems, including the cardiovascular system, the nervous system, and the kidneys.

Hypoglycaemia: when blood sugar is low

Hypoglycaemia refers to blood sugar levels dropping below normal. This can happen due to factors such as skipping meals, not eating enough carbohydrates, excessive physical activity without adequate food intake, or in some cases due to the side effects of certain medications.

Common hypoglycaemia symptoms include:

• Shakiness
• Dizziness
• Hunger

In more severe cases, it can cause confusion, irregular heart rhythm, seizures or loss of consciousness. Over time, frequent episodes of hypoglycaemia can also affect cognitive function and cardiovascular health.

Blood sugar normal ranges

Uncontrolled blood sugar can result in long-term health complications, including insulin resistance, type 2 diabetes, heart disease and chronic kidney disease, among others.

According to Diabetes Australia, a normal blood sugar range for someone without diabetes lies between 4 and 7.8 mmol/L.  Consistently exceeding these levels could potentially signify a risk of developing metabolic issues.

However here at Vively, we are aiming for optimal metabolic health, so our target range is between 4 and 6 mmol/L. This is because research shows that tighter control is favourable for optimal metabolic health as it may reduce the risk of microvascular diseases.

How to address excessively high or low blood sugar levels

If you are concerned about your blood sugar levels, it's important to seek medical help.

A blood sugar level higher than 11.1 mmol/L requires immediate medical attention. Recommended treatments typically include increasing physical activity, revising your diet, and potentially other medical interventions.

If the body doesn't receive enough glucose, it may resort to burning fat for energy, producing ketones. High ketone levels can be a sign of metabolic distress. To rule out this risk, your healthcare provider might conduct urine tests to detect ketones.

In the case of extremely low blood sugar levels, a healthcare provider might recommend a high-carbohydrate diet to elevate your blood sugar, among other treatments.

How to measure your blood glucose levels

If you're concerned with your blood sugar levels, it's important to get a glucose test via your doctor. However, there are many glucose monitors you can use to check your blood glucose levels yourself.

The market is saturated with various blood glucose monitors, and choosing one will depend on your unique requirements, your financial capacity, your personal preferences, and the recommendations from your healthcare professional.

Continuous glucose monitors (CGMs)

A CGM device provides you with continuous glucose monitoring throughout the day. The device operates by attaching a sensor beneath the skin, usually on the upper arm, which the user can do independently. This sensor gauges the glucose levels in the interstitial fluid, the fluid surrounding the body's cells, supplying continuous readings at regular intervals.

Each reading taken by the CGM sensor is wirelessly transmitted to a mobile device where the data is displayed. You can opt to get alerts when blood sugar levels are excessively high or abnormally low. Depending on the brand selected, these sensors can have varied lifespans. An example is the FreeStyle Libre 2 CGM sensor, which lasts for 14 days.

CGMs are an excellent option as they eliminate the need for finger pricking, they provide constant readings, and they assist users in identifying patterns and trends within their glucose data.

Blood glucose meters (BGMs)

BGMs are single-use blood tests designed to measure blood glucose levels at a single point in time. To utilise a BGM, you use a lancet to prick your finger for tiny blood sample. This sample is then applied to a test strip, which is inserted into the meter. The meter then evaluates the glucose level present in the blood sample and presents it on a display screen.

The precision of blood glucose meters can vary, making it vital to follow the instructions provided with each specific device and to calibrate the meter as instructed.

How to prevent imbalanced blood sugar levels

Maintaining healthy blood sugar levels necessitates a balanced diet, regular physical activity, and a healthy weight. Speak to your doctor about a tailored plan to suit you and your lifestyle. This is essential for people with diabetes.

The following strategies can assist in keeping your blood sugar levels within the target range:

• Monitor your blood sugar levels regularly to determine what lifestyle factors positively influence your levels. A continuous glucose monitor (CGM) is a great way to do this.
• Maintain a balanced, nutrient-rich diet full of lean protein, fibre, healthy fats and complex carbohydrates. Aim to reduce your simple sugars and processed foods where possible.
• Engage in a regular and enjoyable exercise routine.
• Ensure you get 7-9 hours of good quality sleep per night.
• Engage in stress management strategies such as yoga, deep breathing exercises and nature time.

By incorporating these health habits, you can effectively manage your blood sugar levels, reducing potential risks associated with imbalanced blood sugar.

The management of blood sugar is a fundamental aspect of overall health. By understanding what affects your blood sugar levels, you can adopt a proactive approach to maintain a healthy blood sugar range. This practice can be instrumental in reaching your health goals such as improved energy, weight loss, and preventing chronic conditions, ultimately leading to a healthier and more vibrant life.

Vively, a cutting-edge metabolic health app, can be an excellent resource for managing your blood sugar levels. The app provides personalised insights, helping you understand when your blood sugar is too high or too low, and offers guidance to maintain balanced levels. It can be a useful tool in your pursuit of enhanced metabolic health and balanced blood sugar.