6 tips to lower your blood sugar

Blood glucose is the main type of sugar found in your blood. It is also called blood sugar. The hormone insulin, produced by your pancreas, moves glucose from your blood into your body’s cells. Then, that glucose is used to produce energy in your body.

High blood sugar, or hyperglycemia, is common in people who have diabetes. If left unmanaged, over time, consistently high blood sugar can damage your organs and blood vessels. That’s why managing your blood sugar is so important if you have diabetes.   

Read on to learn more about managing your blood sugar, including signs of high blood sugar and tips on how to lower your blood sugar from Sonya Khan, M.D., who specializes in endocrine disorders. 

Normal blood sugar levels

According to guidelines from the American Diabetes Association (ADA), a normal blood sugar target for most non-pregnant adults with diabetes is anywhere from 80 to 130 mg/dL before a meal (fasting) and less than 180 mg/dL after eating. Your doctor may set a different target for you based on your age, health and personal needs. 

A hemoglobin A1C test measures your average blood sugar over three months. It is recorded as a percentage. A1C is helpful in managing how well your diabetes treatment is working over time.

You may also consider using a continuous glucose monitor. This is a small device you wear that tracks your blood sugar in real time.

Normal diabetic A1C targets include:

• Below 7% for most non-pregnant adults
• Below 6.5% for people who have been newly diagnosed, are generally healthy and at low risk of low blood sugar
• Below 8% for older adults or people with serious health conditions

Causes of high blood sugar

The most common causes of high blood sugar are when your body doesn’t produce enough insulin (Type 1 diabetes), or when your body becomes resistant to insulin (Type 2 diabetes).

Other causes may include:

• Eating refined carbohydrates and processed foods, such as white bread, rice and pasta; and baked goods like cakes, cookies and pies
• Therapies used during cancer treatment like chemotherapy, immunotherapy and steroids
• Infection
• Stress when you are extremely sick
• Severe pain  

Watch out for these signs of high blood sugar

Common signs of high blood sugar include:

• Blurred vision
• Dizziness
• Frequent urination
• Extreme thirst
• General unwell feeling
• Unintentional weight loss not related to cancer treatment
• Frequent infections
• Nausea in people with diabetic ketoacidosis

“Sometimes, your blood sugar may be high even if you don’t have any symptoms,” says Khan. “If you have diabetes, be sure to regularly keep track of your blood sugar. When you start having symptoms, it usually means your blood sugar levels have been out of control for quite some time.”

When to see a doctor for high blood sugar

You should see a doctor if your blood sugar is higher than 300 mg/dL and is not responding to your usual diabetes management.

Your doctor will check to see what’s causing the high blood sugar and determine the best treatment. 

How to lower your blood sugar

Here are six tips to help lower your blood sugar.

Know which type of diabetes you have

If you have diabetes and your blood sugar is elevated, it’s important to know which type of diabetes you have.

Type 1 diabetes occurs when the pancreas does not produce insulin. It can only be treated with insulin given as an injection or delivered through an insulin pump. Lack of insulin can lead to a life-threatening condition called diabetic ketoacidosis. This happens when your liver breaks down fat for energy instead of glucose, which produces acidic chemicals called ketones. When these ketones are produced too quickly, it can result in dangerous levels in your body.

If you have Type 2 diabetes, your body has become resistant to insulin. You can usually manage high blood sugar with diet, exercise and medication.

“If your blood sugar is consistently elevated over 300 mg/dL, there might be something else going on,” says Khan. “Reach out to your doctor or care team. You may need a medication adjustment.”

Drink more water

Drinking water and staying hydrated is important for managing blood sugar.

“When your blood sugar is high, your kidneys filter out the excess sugar through urine,” says Khan. “Making sure you’re adequately hydrated helps support this filtration process.”

Always opt for water instead of sugary drinks, like soda and juice.

Monitor your carb intake

While there’s no single food that can lower blood sugar on its own, it’s important to consume a balanced diet that includes enough carbohydrates, healthy fats and lean protein. This can help keep your blood sugar levels in check.

“It’s best to meet your daily carbohydrate requirements with complex carbohydrates, such as whole grains, lentils and legumes,” says Khan. “The fiber in these foods slows digestion. Try to limit white bread, potatoes and pasta.”

Be selective when consuming carbohydrates because they are broken down into glucose during digestion and absorbed into your bloodstream. This is why the amount and type of carbohydrates you consume directly affects your blood sugar.

Avoid simple sugars, such as soda, desserts and candy.  

Get active

Exercise is good for your health and can help lower your blood sugar.

Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week. You can split this up into small amounts throughout the week. Aim for a full body strength training routine two times per week.

“When you exercise, your muscles take up the glucose and use it for energy,” says Khan.

If you stay hydrated, exercise and cut back on sugars and carbs, that could help lower blood sugar.

Prevention is key to lowering blood sugar

One of the best ways to lower your blood sugar is to take steps to prevent high blood sugar in the first place, says Khan.

“If you’re choosing the right foods and exercising regularly, you’re likely to maintain good control of your blood sugar,” she says. “Some medications like steroids can increase your blood sugar. Contact your team if you are on this medication to see if you should begin monitoring your blood sugar and if medication to control blood sugar is needed.”

Check your blood sugar often

It’s important to monitor your blood sugar. Ask your doctor how often you should check it.

“By checking your blood sugar regularly, you can detect hyperglycemia early before it becomes severe,” says Khan. “It also provides your doctor with a lot of information, so they can identify trends, adjust your treatment and help manage your blood sugar long-term.”

Request an appointment at UT MD Anderson online or call 1-877-632-6789.