How high is blood sugar to cause complications?

If it is a complication caused by blood sugar, it does not suddenly come to our door overnight. It accumulates day after day and slowly erodes our body.

Moreover, complications are not entirely caused by blood sugar, but may be caused by multiple factors;

First, Pay attention when the blood sugar value reaches the following three levels:

Fasting blood glucose standards

In the fasting state, blood sugar should remain between 3.9 and 6.1 mmol/L.

If it exceeds 7.0 mmol/L, it is classified as diabetes, and you should start to be vigilant at this time.

It is the blood sugar level two hours after a meal.

It is a normal physiological reaction for blood sugar to rise after eating, but it should fall back to less than 7.8 mmol/L after two hours to be considered healthy.

If it's consistently higher than this, it means your body is experiencing significant stress.

Random blood glucose testing

Measurements at any time point should not exceed 11.1 mmol/L. If you find yourself in this range regularly, then really pay attention.

So don’t rely solely on numbers to judge whether you are healthy. We should use it as one of the criteria to measure whether our blood sugar is healthy.

If you find any physical discomfort, go to the hospital for a physical examination and seek medical help.

Second, how to control blood sugar levels through dietary adjustments?

1. Balance carbohydrate intake:

Choose complex carbohydrates such as whole grains, legumes, vegetables and fruits and avoid refined sugars and white flour products.

Calculate the carbohydrate content of each meal and distribute it reasonably among three meals a day to avoid drastic fluctuations in blood sugar.

2. Increase dietary fiber:

Choose foods rich in fiber, such as oats, beans, apples, and pears, which help slow digestion and slow the rise in blood sugar.

3. Control food portions:

Use the plate-sharing method to control portion sizes at each meal, especially for high-carbohydrate foods.

Try to eat until you are 70% full and avoid overeating.

4. Choose healthy fats:

Choose unsaturated fats, such as olive oil, fish oil, and nuts, and avoid saturated fats and trans fats, such as those found in fast food and processed foods.

5. Eat regular and quantitative meals:

Eat meals at the same time each day and avoid going without meals for long periods of time or overeating. This will help maintain stable blood sugar levels.

Incorporate snacks into your daily meal plan to prevent overeating due to hunger.

6. Pay attention to food cooking methods:

Try to boil, steam, bake or eat raw food, and reduce fried and high-fat cooking methods.

7. Drink appropriate amounts of water:

Maintaining adequate fluid intake helps the body metabolize and control blood sugar levels, while promoting the kidneys to excrete excess sugar.

8. Limit alcohol and sugary drinks:

Alcohol and sugary drinks can cause a rapid rise in blood sugar, so they should be consumed in limited quantities and your doctor should be consulted before consuming them.

9. Avoid high-salt foods:

Reducing sodium intake can help control blood pressure, as high blood pressure is a common complication in people with diabetes.

10. Personalized diet plan:

Develop a personalized eating plan based on your blood sugar control, activity level, weight goals and other factors.

Third, How to control blood sugar through exercise in life?

1. Choose the exercise that suits you

Things like walking, swimming, or biking don't put too much stress on your joints.

At the same time, doing some strength training, such as exercising with light weights or your own body weight, can help strengthen your muscles.

2. Make an exercise plan

Create an exercise plan for yourself.

It is recommended to do at least 150 minutes of moderate-intensity exercise, such as brisk walking, or 75 minutes of high-intensity exercise, such as running, per week.

You can spread these exercises out every day, such as walking briskly for 30 minutes every day for 5 consecutive days.

3. Warm up before exercise

Do some warm-up exercises to prevent injury, and do some stretching to relax your muscles after exercise.

You should check your blood sugar before and after each exercise to understand how exercise affects your blood sugar.

If your blood sugar is below 100 mg/dL, it's best to eat something before exercising to avoid hypoglycemia.

4. Carry energy food with you

Remember to bring candy or something that provides quick energy with you;

If you feel uncomfortable during exercise, your blood sugar may be low, and you should eat these things immediately.

At the same time, staying hydrated to avoid dehydration can also help control blood sugar.

5. Avoid exercising on an empty stomach

Try not to exercise on an empty stomach, especially if you are taking insulin or antidiabetic medications, as this may cause hypoglycemia.

6. Consult a doctor for advice

Always talk to your doctor before starting a new exercise program, especially if you have comorbidities or other health problems.

Everyone's physical condition is different, so exercise methods and intensity should be adjusted according to individual circumstances.

Stay in communication with your doctor to ensure your exercise plan is safe

Reference

1.Baidu Healthy