Control Your Blood Sugar, Reduce Your Risk
October 19th, 2023 | 3 min. read
Diabetes is a chronic health condition that affects how your body turns food into energy. With diabetes, your body doesn’t make enough insulin or can’t use it as well as it should. Normally insulin helps control our blood sugar levels, moving it from our bloodstream into our cells to be used for energy.
When there isn’t enough insulin or cells stop responding to insulin, too much blood sugar stays in your bloodstream. Over time, that can cause serious health problems, such as heart disease, vision loss, and kidney disease.
Types of diabetes
Type 1 Diabetes – A condition in which the body doesn’t produce insulin. This is an autoimmune condition. Only about 5% of diabetes cases are Type 1.
Type 2 Diabetes – The body either doesn’t produce enough insulin or the body doesn’t respond to the insulin. Type 2 accounts for about 95% of diabetes cases.
Prediabetes – A higher than normal blood sugar level. It is not high enough to be considered Type 2 diabetes, but without lifestyle changes, adults and children with prediabetes are more likely to develop Type 2 diabetes. Prediabetes doesn’t usually have any signs or symptoms, so talking to your provider about getting your blood sugar tested is important.
Did You Know?
Each year, 5 to 10% of people with prediabetes will progress to diabetes. You don’t have to be one of them!
A deep dive into glucose
What is blood glucose?
Blood glucose, often called blood sugar, fuels our bodies and our brains. The main source is from foods we eat that contain carbohydrates. Blood sugar levels naturally rise after we eat and fall between meals.
Balancing glucose
Two common conditions associated with blood glucose are hypoglycemia (low blood sugar) and hyperglycemia (high blood sugar). If you have elevated blood sugar, being physically active and eating a balance of carbohydrates and fiber, protein and healthy fats, can help improve and maintain normal blood glucose levels.
Why reduce your risk
Diabetes can lead to long-term complications such as artery, kidney, nerve, and eye damage. Diabetes also can increase the risk of heart disease.
Hemoglobin A1c and blood glucose
The hemoglobin A1c test shows how much glucose has been in your blood over the last three months. Glucose in the blood sticks to a type of blood cell called hemoglobin. If blood glucose levels are high, then a large amount of glucose sticks to the hemoglobin cells, and the A1c value will be higher.
A high-test result means your blood glucose levels have been trending too high. Your healthcare provider orders this test, and it is the best test to show if your blood glucose is close to normal or too high.
The numbers on the left are hemoglobin A1c numbers. The numbers on the right are blood glucose numbers. If you have diabetes, your goal is to have your A1c number be 7% or less. Test results 7% or less show your blood glucose is close to normal or 150mg/dL on average or less.
Small changes can offer big results
Blood glucose can be managed by making changes to your nutrition and activity choices. Weight loss, even as small as 5% of your bodyweight can help prevent the onset of diabetes and manage blood glucose.
Increase movement
• Try to get at least 150 minutes a week of physical activity. That’s 30 minutes per day, 5 days a week.
• Include a variety of activities each day. Activity doesn’t have to be all at once – it can add up throughout the day!
Make meals count
• Balance your meals by making ½ your plate non-starchy vegetables, ¼ lean protein, and ¼ whole grains.
• When you eat can be just as important as what you eat. Eat smaller, more frequent meals throughout the day and try to limit your portions of carbohydrates at meals and snacks.
• Limit your intake of sugar-sweetened beverages including sodas, sugary coffee, and sweet tea.
Did you know? If you have prediabetes, losing weight by eating healthy and being more active can cut your risk of getting type 2 diabetes in half!
Manage stress and sleep well
• Stress hormones make blood sugar rise or fall unpredictably, and stress from being sick or injured can make your blood sugar go up.
• Aim for 7-8 hours of sleep every night. Too little sleep triggers stress hormones, which tell your body to hang onto fat. Insufficient sleep can also increase insulin resistance, raising blood sugar.
Want to learn more?
Contact your provider to discuss your individual exercise and eating habits!