Have you heard that 101 million Indians are suffering from prediabetes or diabetes currently? Blood sugar balance is vital for long-term health, and even a few lifestyle adjustments can have a huge impact.
What is Normal Blood Sugar?
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Fasting blood sugar levels below 100 mg/dL (after an 8-hour fast) are considered normal.
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An HbA1c test result below 5.7 percent is considered normal, while 5.7–6.4 percent may indicate prediabetes.
These numbers are significant because they tell you how your body manages glucose on a regular or long-term basis.
Understanding Blood Sugar Balance
The balance of blood sugar, also known as glucose homeostasis, is the way the body manages to keep the levels of glucose steady. Three different processes affect how much sugar gets into your bloodstream:
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Sugars taken in from food
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Glycogenolysis - the break down of glycogen stored in the liver
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Gluconeogenesis - the production of glucose from lactic acid and proteins, particularly when fasting
The pancreas controls this system through the hormone insulin (which reduces blood sugar levels by transferring sugar into the cells) and the hormone glucagon (which increases blood sugar levels when it is low). In combination, the hormones help keep your energy supply steady.
When Blood Sugar Becomes Imbalanced
A high concentration of sugar in the blood can cause health problems like:
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Type 1 Diabetes: An autoimmune disorder which causes insulin production to cease.
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Type 2 Diabetes: A common condition in India caused by insulin resistance. Cells stop responding to insulin, leading to consistently high blood sugar levels.
Who is at Risk of Insulin Resistance?
- Belly fat and overweight: Excess abdominal weight is a significant risk for Indians.
- Age: Especially after 40.
- Genetics and ethnicity: Indians are at risk of developing diabetes even when they weigh less.
- Women with PCOS or a history of gestational diabetes.
- High blood pressure, cholesterol, fatty liver, and heart disease.
- Sleep issues: Poor or insufficient sleep, including sleep apnea.
Early Signs to Watch For
Insulin resistance can be inconspicuous, however persistent high blood sugar can result in:
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Urination frequency and excessive thirst.
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Energy as well as fatigue.
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A constant hunger, which leads to weight increase.
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Numbness or tingling sensations in feet (early nerve damage).
How to Lower Risk and Support Healthy Blood Sugar
1. Manage Weight
Even losing 5-7% of weight can cut the risk of developing diabetes by 50 percent.
2. Follow a Balanced Indian Diet
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Your plate should be filled with vegetables, dal, legumes and whole grains (millets brown rice, whole wheat chapatis).
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Make use of healthy oils like sesame, mustard or groundnut oil in place of refined oils.
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Reduce white rice, refined aata, mithai, fried food and packaged snacks.
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Opt for foods that are have a low glycemic index like oats, green moong & rajma.
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Incorporate spice mixes like methi and cinnamon which are known to aid in controlling blood sugar.
For additional support, healthy blood sugar supplements like Berberine can be taken. Research shows Berberine supplements can help regulate glucose levels and increase insulin sensitivity.
3. Stay Active
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Try to get 150 minutes of moderate exercise every week (walking and cycling and yoga).
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Include strength training twice a week.
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Everyday chores such as mopping floors or climbing stairs can also increase the sensitivity of insulin.
4. Add Magnesium & Stay Hydrated
High sugar content causes loss of minerals. Addition of foods like nuts, seeds, pulses as well as leafy vegetables can help increase magnesium in the body.
5. Get Regular Blood Tests
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Fasting blood sugar < 100 mg/dL
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Post-meal sugar < 140 mg/dL
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HbA1c < 5.7%
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Profile of Cholesterol
Utilizing a basic glucometer in your home can help identify trends earlier, prior to the onset of problems.
Key Takeaway
The management of blood sugar levels isn't about strict rules, it's about being in balance. By following correct food habits, exercising, regular testing, and hydrating you can reduce the risk of developing diabetes. Along with these lifestyle modifications, the use of a Berberine supplement or a different natural blood sugar-supporting supplement can further improve the control of glucose and overall health.
