Tips for Managing Blood Sugar Levels from Adolescence to Adulthood
Summary: Managing your blood sugar levels to prevent and delay long-term health problems is possible with the right knowledge and support.
With over 38 million Americans battling diabetes and a surge in the number of teens with prediabetes, keeping your blood sugar levels within range is a top priority.
Fluctuations in blood sugar levels can lead to a host of health issues, including fatigue, mood swings and long-term complications such as nerve damage, cardiovascular disease and even multi-organ failure.
But, with the right strategies, you can effectively manage your own blood sugar levels and those of your family members, while leading the life you want.
By incorporating these strategies from a young age, you can give yourself (and the young people in your life) the early start you need to stave off future blood sugar issues.
In this article, we’ll explore tips and techniques that help with blood sugar control that promote lifelong well-being.
Breaking down blood sugar
Before we dive into the tips, let’s understand what blood sugar is and why it matters. Your body converts the food you eat into glucose. This glucose, also known as blood sugar, serves as the primary fuel for your cells.
Insulin, produced by the pancreas, is the primary regulator of glucose in the cells. If there’s insufficient insulin or if the body can’t use insulin effectively, glucose builds up in the bloodstream and sets the stage for diabetes.
Impaired insulin sensitivity is a predictor of diabetes. When blood sugar levels are consistently above normal, it could indicate a problem with glucose metabolism or insulin resistance.
Left untreated, high blood sugar levels can lead to >heart disease, nerve damage, vision loss and kidney problems.
Understanding blood sugar levels: Low vs High
A chronically elevated blood sugar level is called hyperglycemia. However, it is also dangerous to have extremely low levels of blood sugar, which is referred to as hypoglycemia.
Dips in blood sugar can happen from skipping meals, exercising vigorously without enough food or hydration or from medication. Symptoms of low blood sugar include sweating, shakiness, dizziness, hunger and confusion.
High blood sugar can happen if you’ve eaten a bigger meal than usual, have failed to take enough insulin or other medications as prescribed by your healthcare provider, or if your body is under stress, such as during an illness or infection.
Symptoms of high blood sugar may include increased thirst, frequent urination, fatigue, blurred vision and slow wound healing.
Diabetes care for type 1 patients, especially young people, includes watching for and treating hypoglycemia. It’s essential to treat hypoglycemia promptly to prevent it from becoming life-threatening. You can do this by consuming a fast-acting carb like fruit juice followed by a healthy snack to stabilize blood sugar levels and stay healthy.
Talk to your doctor about ways to combat fluctuating blood sugar levels for yourself or your child.
Tips for managing blood sugar levels
Managing blood sugar levels requires you to make conscious choices around your lifestyle, diet, activity levels and taking your medications exactly as prescribed by your doctor. Here are a few tips to help you along the way.
1. Awareness is key
Educate yourself about how different foods, activities, and stress levels can affect your blood sugar. Understanding your body’s signals and responses empowers you to make informed choices.
With the growing prevalence of diabetes increasing among teens, early detection can help with better lifelong blood sugar management.
2. Monitor your blood sugar levels regularly
Keep a close eye on your blood sugar levels through regular testing. While both blood sugar and A1C tests can be done at home, test your blood sugar as directed by your healthcare provider. Knowing your numbers will help you identify patterns and tweak your diet, medication and lifestyle accordingly.
3. Follow a balanced and blood sugar-friendly diet
Nutrition plays a crucial role in managing blood sugar levels. Aim to consume a well-balanced diet that includes a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins and healthy fats.
These are all a part of healthy blood sugar diet options which steer clear of refined carbohydrates and added sugars that can lead to rapid spikes in blood sugar. Opt for meals with low or complex carbohydrates that help to keep your blood sugar levels stable.
4. Practice moderation
In addition to choosing the right foods, portion control prevents overeating and regulates blood sugar levels. Use a measuring cup or a food scale to ensure you’re eating based on recommended healthy serving sizes. If possible consult with a qualified dietician to determine what constitutes a ‘healthy’ portion size for you and your loved ones.
Eating smaller, more frequent meals throughout the day can also help prevent large spikes or drops in blood sugar.
5. Make regular exercise a priority
Physical activity is key to blood sugar management. In fact, inactivity and obesity are both tied to metabolic syndrome, a condition marked by elevated blood sugar, insulin resistance and hypertension. Exercise helps your body metabolize insulin more effectively. Aim for at least 30 minutes of a moderate-intensity exercise such as brisk walking, cycling or swimming.
6. Stay hydrated
Drinking an adequate amount of water is essential for maintaining healthy blood sugar levels. Dehydration can cause an increased concentration of blood sugar, so be sure to drink plenty of fluids throughout the day.
Aim for an adequate amount of water per day and limit your intake of sugary beverages. Choose water, herbal tea or sparkling water instead if you have high blood sugar.
7. Get plenty of sleep
Quality sleep is vital for overall health and well-being, including blood sugar regulation. Aim for seven to nine hours of sleep per night and establish a consistent sleep schedule to help regulate your body’s internal clock. Teenagers may require even more sleep so ensure you and your loved ones make quality rest a priority.
Poor sleep can disrupt hormone levels and lead to insulin resistance, making it harder to control blood sugar levels.
8. Manage stress
Chronic stress can wreak havoc on your blood sugar levels, so make sure to find healthy ways to manage stress in your life. Practice relaxation techniques such as deep breathing, meditation, yoga or tai chi to help relieve stress and increase overall well-being.
Engaging in hobbies, spending time with loved ones and seeking support from a therapist or support group can also help you cope better with stress.
9. Take medications as directed
If you have diabetes or another medical condition that requires medication to manage blood sugar levels, it’s essential to take your medications as directed by your healthcare provider.
This may include insulin injections, oral medications or other treatments to help manage blood sugar levels. Be sure to follow the prescribed dosage and timing instructions, and never adjust your medication regimen without consulting your doctor first.
10. Seek support
Join a diabetes support group or seek guidance from a registered dietitian or a health professional. Having a support system can provide valuable resources for managing blood sugar levels. Also don’t hesitate to reach out to your loved ones for encouragement and accountability on your blood sugar management journey.
How to check your blood sugar
Monitoring blood sugar levels is essential to help you manage your blood sugar levels, especially if you have diabetes. Both self-monitoring and testing in a clinical setting are recommended.
The most common way to self-test is by using a blood sugar meter. You simply prick your finger with a lancet to draw a drop of blood, place it on a test strip and insert the strip into the meter. The meter then displays your blood sugar level within seconds.
If you use insulin to treat your diabetes, you may be also be advised to use continuous glucose monitoring or CGM by your healthcare provider. Day and night tracking by CGM provides a more complete picture of blood sugar patterns for targeted diabetes care.
Manage your blood sugar level for optimal health
Blood sugar management is a crucial part of keeping yourself and your family healthy and fit. While it’s never too late to manage your blood sugar, adopting these strategies from a young age sets you up for success. For best results, practice a combination of healthy lifestyle habits, regular monitoring and open communication with your healthcare team. At Mutual of Omaha, we’re dedicated to helping you lead a better, healthier life.
FAQs: On managing blood sugar levels
Q1. What causes high blood sugar levels?
High blood sugar levels can be caused by insulin resistance, poor diet, lack of physical activity, certain medications, stress and underlying health conditions like diabetes.
Q2. Can low blood sugar levels be dangerous?
Low blood sugar levels or hypoglycemia, can be dangerous and lead to symptoms such as dizziness, confusion, sweating, and, if severe, loss of consciousness. This requires prompt treatment by consuming glucose-rich foods.
Q3. How often should I check my blood sugar levels?
The frequency of blood sugar testing depends on factors on your diabetes type, treatment plan and individual needs. Your healthcare provider can weigh in on how often you should test your levels.
Q4. Is there a specific diet for managing blood sugar levels?
While there’s no one-size-fits-all diet for managing blood sugar levels, a balanced diet rich in whole foods, fiber and healthy fats can help stabilize blood sugar levels. It’s important to work with a registered dietitian to develop a personalized meal plan based on your individual needs and preferences.
Q5. What role does weight play in blood sugar management?
Maintaining a healthy weight through diet and exercise is essential for blood sugar management, especially for individuals with diabetes or at risk of developing it. Excess weight, particularly around the abdomen, can contribute to insulin resistance and higher blood sugar levels.
Q6. Can stress affect blood sugar levels?
Yes, stress can affect blood sugar levels by triggering the release of stress hormones like cortisol, which can cause blood sugar levels to rise. Managing stress through relaxation techniques, exercise and other stress-reducing activities can help promote better blood sugar control.
Q7. Can blood sugar affect my menstrual cycle?
Adolescent girls with type 1 diabetes may face both delays in the onset of the first period and irregularities in their menstrual cycle. Poor glycemic or blood sugar control is a contributory factor.
Q8. Is it possible to prevent diabetes?
While genetics and age are major risk factors for diabetes, lifestyle changes can reduce the likelihood of type 2 diabetes. This includes maintaining a healthy weight, eating a balanced diet, staying active and managing stress. Type 1 diabetes is caused by an auto-immune reaction (the body attacking itself) and cannot be prevented.