What is Glucose?
Glucose is a simple sugar that serves as a primary source of energy for your body. It is derived from the carbohydrates you consume, such as grains, fruits, and vegetables. Once ingested, glucose is absorbed into your bloodstream and transported to your cells, where it is used for energy. The hormone insulin, produced by the pancreas, helps regulate blood glucose levels by facilitating the uptake of glucose into cells.
Norms for Glucose Levels
In South Africa, blood glucose levels are measured in millimoles per litre (mmol/L). For non-diabetic individuals, the normal fasting blood glucose range is between 4-6 mmol/L. A fasting blood glucose level above 7 mmol/L typically indicates diabetes. Maintaining glucose levels within this range is crucial for overall health and preventing complications associated with diabetes.
Tips to Lower Blood Glucose Levels
Healthy Diet: Focus on a balanced diet rich in whole grains, vegetables, lean proteins, and healthy fats. Avoid sugary foods and beverages, and opt for complex carbohydrates that release glucose slowly into the bloodstream.
Regular Exercise: Engage in physical activities such as walking, jogging, or cycling for at least 30 minutes a day. Exercise helps improve insulin sensitivity and lowers blood glucose levels.
Stay Hydrated: Drinking plenty of water helps your kidneys flush out excess glucose through urine.
Monitor Your Blood Sugar: Regularly check your blood glucose levels to understand how your body responds to different foods and activities. This can help you make informed decisions about your diet and lifestyle.
Manage Stress: High stress levels can affect blood glucose control. Practice relaxation techniques such as deep breathing, meditation, or yoga to reduce stress.
Medication: If prescribed by your doctor, take your diabetes medication as directed to help manage your blood glucose levels effectively.
By following these tips, you can maintain healthy blood glucose levels and reduce the risk of complications associated with high blood sugar. Always consult with your healthcare provider for personalized advice and treatment plans.