HealthBank – 3 Ways to Keep Blood Sugar Levels Normal, Maintaining normal blood sugar levels is very important to avoid diabetes mellitus and its complications. In addition, maintaining normal blood sugar levels is also important for diabetics to prevent worsening of the condition and complications from the disease.
Knowing the level of sugar in your blood will help you to live a healthier life. What is sugar (glucose) and its function for the body, and how to keep blood sugar levels normal? Here’s the explanation.
Sugar (Glucose) and its Functions for the Body
Glucose is a simple sugar molecule that is the main source of energy for every cell and tissue of the body. Glucose is produced from metabolic processes in the body that begin with the breakdown of carbohydrates from foods that contain carbohydrates, such as rice, bread, potatoes, vegetables and fruit carried out by digestive enzymes in the mouth. After carbohydrates are broken down into glucose, these simple sugars will be absorbed by the intestines and enter the blood (known as blood sugar) which is then distributed throughout the body.
In the metabolic process, the body’s cells do not directly convert glucose into energy, the body needs insulin, which is a hormone released by the pancreas to help absorb blood sugar in cells while converting glucose into glycogen (energy reserves). Insulin is released by the pancreas to respond when blood sugar rises. The hormone insulin plays a role in regulating carbohydrate metabolism and under certain conditions, the function of the pancreas or insulin hormone may be disrupted and cause health problems, one of which is diabetes.
Normal Blood Sugar Level
Here’s the range of normal blood sugar levels in milligrams per deciliter (mg/dL) that you need to know:
- Fasting blood sugar (after not eating for 8 hours): 70-99 mg/dL.
- One to two hours after eating: less than 140 mg/dL.
- Blood sugar before bed: 100-140 mg/dL.
- Current blood sugar: less than 200mg/dL
A person can be said to have high blood sugar if the blood sugar is more than 200 mg/dL or 11 mmol/L. Meanwhile, a person can be said to have low blood sugar if the level drops below 70 mg/dL.
How to Keep Blood Sugar Levels Normal
Keeping blood sugar levels normal means maintaining a healthy life and avoiding various diseases. Here are some ways you can do to control blood sugar:
1. Regular movement and exercise
Exercise is useful for increasing the sensitivity of the body’s cells to insulin. This allows the body’s cells to absorb glucose better, so blood sugar that rises after eating can return to normal quickly.
2. Applying a healthy diet
A healthy diet will help keep blood sugar levels normal. Consumption of foods with complete and balanced nutrition, such as containing vitamins, minerals, protein, fiber, and carbohydrates. In addition, you need to limit or avoid foods that contain saturated fat, trans fat, and sugar.
3. Manage stress well
Managing stress well is also one way to keep blood sugar levels normal. This is because stress hormones, such as adrenaline and cortisol, can increase blood sugar. Prolonged stress can drain energy and energy, so you become less active. In addition, stress can also increase inflammation in the body. Both of these increase the risk of the disease, diabetes.
reviewed by dr. Carlinda Nekawaty
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