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How to Get Your Blood Sugar Levels Perfect

Doctor reveals five ways to get healthy blood sugar.
FACT CHECKED BY Emilia Paluszek

Blood sugar is something everyone should manage in order to help maintain overall good health. "Blood sugar is the amount of sugar (glucose) circulating in your blood from the food you eat. Glucose is a vital resource for the brain. Without it, your brain will not function correctly," Dr. Bayo Curry-Winchell, Urgent Care Medical Director and Physician, Carbon Health, and Saint Mary's Hospital tells Eat This, Not That! Health. A good blood sugar range is 80 to 130 mg/dL before a meal or two hours after the start of a meal: Less than 180 mg/dL, according to the Centers for Disease Control and Prevention.  When blood sugar is beyond a normal range, the risk of serious health problems like heart disease, kidney disease and vision loss increases. Dr. Curry-Winchell shares five ways to help maintain a healthy blood sugar. Read her tips below and  to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.


Eat Small Well-Balanced Meals or Snacks Every 2-3 Hours


Dr. Curry-Winchell says, "A meal that contains protein, healthy carbohydrates, and fiber helps keep blood glucose in your body at a consistent level. A sudden increase in your blood sugar will lead to increased hunger and fatigue. This will increase your food intake and lower your overall energy levels leading to weight gain."


Exercise Regularly

woman jogging in the city by water

According to Dr. Curry-Winchell, "Participating in exercises such as taking the stairs, going for a walk, riding your bike, and lifting weights can help the hormone insulin work at its full potential (insulin sensitivity), and deliver the glucose in your bloodstream to your muscles for your body to use."  


Stay Hydrated

woman drinking water

"The best choice when looking to quench your thirst is water," says Dr. Curry-Winchell. "A choice that will not cause a spike in your blood sugars as a zero-calorie drink and help you stay hydrated by helping the kidneys remove excess sugar from the bloodstream."

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​​Manage Stress

woman puts hands on head, stressed, busy at work

Dr. Curry-Winchell explains, "Stress is a part of life however finding ways to lower it can improve your blood sugar. When your stress levels increase, the hormones cortisol and glucagon (released by the body) will increase your blood glucose. It's important to find ways to lower your daily stress level by investing in self-care and exploring activities you find relaxing." 

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Get Good Quality Sleep

woman sleeping peacefully

Dr. Curry-Winchell shares, "Sleep is good for the mind, body and yes — your blood sugar. The amount, and quality of sleep is often overlooked.   When you fail to get enough sleep you decrease insulin sensitivity, increase circulation of cortisol (stress hormone) and increase your appetite which ultimately can lead to weight gain."

Heather Newgen
Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications. Read more about Heather