If you are a diabetic, you know that monitoring your blood sugar or glucose is a must. It is one way to find out how effective is your diabetes management. The results after checking your blood sugar regularly can help you make decisions about your food choices and medications. Making these decisions are important to avoid complications that include damage to the eye, kidneys and other parts of the body. But how important is it for non-diabetics to monitor blood sugar levels? Are there any benefits of checking glucose levels even if you don't have diabetes? Let's find out.

What are healthy blood sugar levels?

Blood sugar or blood glucose is the amount of glucose present in the bloodstream. Glucose, the main energy source for the body’s cells, is derived from the food we eat, especially carbohydrates. "After eating, carbohydrates are broken down into glucose by the digestive system, and then it is absorbed into the bloodstream. From there, insulin, a hormone that is produced by the pancreas, helps cells use the glucose for energy," explains endocrinologist Dr Manish Srivastava.

Blood sugar levels fluctuate. Image courtesy: Freepik

Blood sugar levels fluctuate throughout the day, depending on factors like food intake, physical activity, and the body's hormonal balance. A healthy adult's blood sugar levels should range from 70 to 140 milligrams per deciliter (mg/dL), according to the US Centers for Disease Control and Prevention.

Here is the ideal range of blood sugar levels:

• Fasting (before meals): 70 to 99 mg/dL
• After meals (one Or two hours after eating): Less than 140 mg/dL

For people without diabetes, the body regulates these levels efficiently. "But diabetics have difficulties in maintaining the healthy levels due to either insufficient insulin production (type 1 diabetes) or ineffective insulin usage (type 2 diabetes)," says the expert.

What happens if blood sugar is not in the normal range?

When blood sugar levels are very high or low, several problems can emerge. These may include one the following consequences:

1. Hyperglycemia (high blood sugar)

This occurs when the body has too much glucose in the bloodstream, so people may feel very thirsty, tired, frequently pee, and have blurred vision. If hyperglycemia is not treated, it can damage the eye, heart, kidneys, and nerves, as per research published in StatPearls in 2023.

2. Hypoglycemia (low blood sugar)

This happens when blood sugar levels drop too low, usually below 70 mg/dL, so they may show signs like shakiness, sweating, confusion, and dizziness. It is common with type 1 diabetes, particularly in those who are on intensive insulin therapy, as per research published in StatPearls in 2023.

Why is blood sugar monitoring important for diabetics?

For people with diabetes, checking blood sugar levels is essential for managing their condition. Monitoring glucose levels provides the following benefits:

• Regular blood sugar monitoring allows people to identify high or low blood sugar levels early, reducing the risk of complications.
• Blood sugar monitoring helps doctors to adjust insulin or other diabetes medications like metformin to better control glucose levels.
• By tracking patterns over time, diabetics can make lifestyle choices, such as adjusting their diet and exercise routines to maintain optimal blood sugar control.

Should people without diabetes monitor their blood sugar?

It is not necessary for non-diabetics to monitor their blood sugar every single day. But doing so can offer some health benefits, especially for individuals who are prediabetic, at risk of diabetes, or interested in optimising their overall health, explains Dr Srivastava.

Some people without diabetes may wear Continuous Glucose Monitor to check blood sugar levels to improve their glucose patterns and avoid diabetes, and prediabetes, as per research published in the Journal Of Diabetes Science And Technology in 2023. They use the results to make healthy changes in their diet or fitness routine.

People without diabetes don't have to regularly check blood sugar. Image courtesy: Adobe Stock

Some of the benefits of blood sugar monitoring include:

• Monitoring can detect high blood sugar levels early, allowing for lifestyle changes to prevent the progression to diabetes.
• By recognising how certain foods or habits affect blood sugar, people can make adjustments that help maintain energy levels throughout the day.
• Keeping blood sugar levels stable can improve metabolism and may reduce the risk of heart disease and obesity.

"While routine monitoring is not necessary for healthy individuals, some may benefit from occasional checks, particularly if they have a family history of diabetes or other risk factors," says the expert. Occasional testing before and after meals (once or twice a month) can provide valuable insights.

How to check blood sugar levels?

If someone without diabetes is interested in monitoring their blood sugar, they can do so using a glucometer or a continuous glucose monitor.

• Glucometer is a device to measure blood sugar using a small blood sample from a fingertip prick. It's a quick and easy method, but only provides a snapshot at the time of testing.
• Continuous Glucose Monitor (CGM) is worn on the body and provides real-time data on blood sugar levels throughout the day and night. It offers a more comprehensive picture of blood sugar trends.

How to keep blood sugar well managed?

Keeping blood sugar well managed, whether someone has diabetes or not, relies on maintaining a balanced lifestyle. Here are some tips to promote stable blood sugar levels -

1. Healthy diet

Consuming a diet rich in whole foods, including a wide variety of vegetables, lean proteins, whole grains, fruits, and healthy fats, helps prevent blood sugar spikes. Reducing ultra-processed foods and refined sugars intake can also have a positive impact.

2. Regular exercise

"Physical activity helps the body use glucose for energy and also improve insulin sensitivity," says the expert. Exercises like walking, and jogging, or doing yoga can help maintain stable blood sugar levels.

3. Stress management

Chronic stress can increase blood sugar levels due to the release of stress hormones like cortisol. Take breaks and try to do meditation, deep breathing exercises, and yoga to lower stress and promote better blood sugar control.

4. Adequate sleep

Sleeping for at least seven hours each night is important for your health. "Lack of sleep can affect your body’s ability to regulate blood sugar, and in turn, lead to higher levels," says the expert.

5. Stay hydrated

Drinking enough water or healthy beverages can help the kidneys flush out excess glucose through urine. You can prevent dehydration, which can spike blood sugar.

Blood sugar is a critical aspect of overall health, especially for those with diabetes. For diabetics, regular blood sugar monitoring is crucial for adjusting medications and making healthy lifestyle choices. For non-diabetics, occasional checks can help in maintaining overall health.

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