What Glucose Levels Say About Your Health
Glucose fuels your body but must be balanced. Learn how glucose tests reveal risks and guide better health choices.
July 1, 2024
What is Glucose?
Glucose is one of the primary fuel sources of our body. Your glucose levels are tightly controlled by your body and if elevated when fasting, show that your body may be having difficulty keeping levels within the normal range.
What does it assess?
Measuring blood glucose helps us to assess metabolic health and the risk of pre-diabetes / diabetes. Interpreted in conjunction with insulin levels when fasting or during an OGTT, this allows us to detect insulin resistance - an early change even before progression to pre-diabetes.
How do I optimize my Glucose levels?
Consuming foods with a low glycemic index (GI) helps stabilize blood sugar levels by slowing the absorption of glucose into the bloodstream. This can be achieved by prioritizing whole, unprocessed foods.Fiber, especially soluble fiber, is crucial for regulating glucose levels, as it slows digestion and the absorption of sugar. Physical activity is one of the most effective ways to improve insulin sensitivity and regulate glucose levels. Regular exercise helps the muscles use glucose more efficiently, reducing the amount of glucose circulating in the bloodstream.Both aerobic exercise and resistance training improve glucose uptake by muscles and enhance overall metabolic health. Aiming for at least 150 minutes of moderate-intensity exercise per week is recommended to help optimize glucose metabolism. Chronic stress can lead to elevated cortisol levels, which in turn can increase blood glucose levels by promoting insulin resistance. To optimize glucose levels, it is important to incorporate stress-reducing practices into daily life.Techniques such as mindfulness meditation, deep breathing exercises, yoga, and even engaging in hobbies or activities that promote relaxation can help reduce stress and lower cortisol levels. Prioritizing adequate sleep is also crucial for managing stress and supporting optimal glucose metabolism.
What do high and low Glucose levels mean?
Elevated glucose levels are seen in pre-diabetics (5.6-6.9mmol/L) and diabetics (>7.0mmol/L). Some degree of fluctuations in response to different types and amount of food, activity (eg. after exercise) and illness are expected, but too much variation is not optimal.If glucose levels are low in non-diabetics, this is referred to as hypoglycemia and is often less worrying if tested when you are fasted, unless it accompanies symptoms of light-headedness and tremors. If frequently low with symptoms, then investigations are warranted to look for other conditions that can cause abnormally low glucose levels.
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References
[1] American Diabetes Association. Classification and diagnosis of diabetes: Standards of Medical Care in Diabetes-2021. Diabetes Care. 2021;44(Suppl 1):S15-S33. PMID: 33298413
[2] Nathan DM, Davidson MB, DeFronzo RA, et al. Impaired fasting glucose and impaired glucose tolerance: implications for care. Diabetes Care. 2007;30(3):753-759. PMID: 17327355
[3] DeFronzo RA. Pathogenesis of type 2 diabetes mellitus. Med Clin North Am. 2004;88(4):787-835. PMID: 15308380
