On a hot summer afternoon, Mr. Jiang sat on the small balcony of his home, holding a blood glucose monitoring report that he had just received from the hospital. A few days ago, he went to the hospital for a physical examination because he felt dry mouth for a long time, frequent urination and thirst, and the results showed that his fasting blood sugar was high and his blood sugar also rose after meals. The doctor told him that he needed to intensify the monitoring and management of his blood sugar to prevent further development of diabetes. Mr. Jiang was a little worried because he didn't understand which was more important, fasting blood sugar or postprandial blood sugar, and he didn't know how to make adjustments in his daily life.
Fasting blood sugar: a bellwether for early morning health
Fasting blood glucose refers to the blood sugar level of a person after at least 8 hours of not eating, usually measured in the early morning. This indicator is an important parameter for assessing the health of glucose metabolism and is widely used in the screening and diagnosis of diabetes.
Clinical significance of fasting blood glucose
Fasting blood glucose can reflect the function of pancreatic islets and the basic state of glucose metabolism in the body. The fasting blood glucose of normal people should be kept between 3.9 and 6.1 mmol/L, and if the continuous measurement exceeds 7.0 mmol/L, there is a possibility of abnormal glucose metabolism.
Long-term high fasting blood sugar can have a variety of adverse effects on the body. First of all, persistently high fasting blood glucose can damage vascular endothelial cells and increase the risk of atherosclerosis, which is closely related to the occurrence of cardiovascular disease. Secondly, high fasting blood glucose can also lead to the exacerbation of insulin resistance, which further promotes the occurrence and progression of diabetes.
Studies have shown that early detection and control of fasting blood glucose can effectively reduce the incidence of diabetes and its complications. For example, a large epidemiological study found that controlling fasting blood sugar significantly reduced the risk of heart disease and stroke. Therefore, fasting blood glucose monitoring is essential for the prevention and management of diabetes.
A practical way to manage fasting blood sugar
Dietary management is key to controlling fasting blood sugar. Choosing foods with a low glycemic index (GI), such as whole grains, vegetables, and legumes, can help stabilize blood sugar levels. Avoid foods high in sugar and fat, such as desserts, fried foods, and sugary drinks, which can cause large fluctuations in blood sugar.
Regular exercise is also effective in controlling fasting blood sugar. Getting at least 30 minutes of moderate-intensity exercise a day, such as brisk walking, jogging or cycling, can improve insulin sensitivity and help keep blood sugar stable.
In addition, it is equally important to get enough sleep and manage stress. Lack of sleep and chronic stress can lead to increased levels of stress hormones in the body, which in turn can lead to an increase in blood sugar. Emotional management through meditation, yoga, and other methods can effectively lower blood sugar levels.
Postprandial blood sugar: a health risk hidden behind good food
Postprandial blood glucose refers to the level of blood sugar within 1-2 hours of eating, which is a direct reflection of the body's ability to process glucose. This indicator is not only a data in diabetes management, but also an important indicator to evaluate cardiovascular health.
Clinical significance of postprandial blood glucose
Elevated postprandial blood glucose is often an indication of insulin resistance or inadequate secretion. Normally, a healthy person's postprandial blood sugar should be less than 7.8 mmol/L. Postprandial blood glucose levels above 11.1 mmol/L indicate a risk of glucose metabolism.
People with high postprandial blood sugar are often at higher risk of cardiovascular disease. This is because high postprandial blood sugar accelerates the process of hardening the arteries, increasing the probability of heart disease and stroke. One study noted that people with postprandial blood sugar above 7.8 millimoles per liter had an increased risk of coronary heart disease by about 30%. Therefore, postprandial blood glucose management is essential for the prevention of cardiovascular disease.
Practical ways to control blood sugar after meals
A proper diet is the basis for postprandial blood sugar control. When eating, try to choose fiber-rich foods, such as vegetables, legumes and whole grains, which can slow the absorption of glucose and stabilize blood sugar levels. Avoid foods high in sugar and fat, especially refined carbohydrates such as white bread, sweets, and sugary drinks, which can quickly raise blood sugar.
Moderate exercise is an effective means of controlling blood sugar after meals. Walking for 30 minutes after a meal can help the body burn off a portion of glucose and prevent blood sugar from getting too high. Additionally, some studies have shown that light strength training, such as lifting dumbbells, after meals can also help lower blood sugar levels after meals.
Medication is also an important way to manage blood glucose after meals. For people with persistently high blood sugar after a meal, your doctor may prescribe specific glucose-lowering drugs, such as metformin or GLP-1 receptor agonists. These drugs are effective in lowering blood sugar after meals and reducing the risk of complications.
Fasting blood glucose and postprandial blood glucose each represent different health information, fasting blood glucose reflects the basic state of pancreatic islet function, while postprandial blood glucose reveals metabolic capacity after eating. Through scientific monitoring and management of these two indicators, abnormal glucose metabolism and related diseases can be effectively prevented. Whether it's diet, exercise, or medication, a personalized blood sugar management plan should be tailored to your health status. In this way, you can better maintain your health in your daily life and enjoy every moment of life.