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Prioritize Exercise and a Healthy Diet to Keep Your Blood Sugar Level in Check

Updated: Apr 14, 2022

High normal blood sugar affects 79 million adults. Some doctors consider this to be America’s #1impending health crisis.

As we age, our cells aren’t as sensitive as they used to be in the process of carrying glucose from the blood to our cells. And many people with high normal blood sugar experience no symptoms, or may experience nonspecific symptoms like feeling irritable and jittery, sluggish after eating, craving sugary foods, and feeling tired during the day.

And, by the time symptoms of high normal blood sugar appear, you may have already damaged some of your body’s systems!

Here are some factors that can lead to a high normal blood sugar diagnosis:

  • Overweight now affects ⅔ of the U.S. adult population. It increases the risk of blood sugar issues and is ascribed by researchers, in part, to impaired cells in the pancreas.

  • Sedentary lifestyle, lack of exercise and poor diet, including too much sugar. The CDC reports that 95% of blood sugar concerns are caused by these factors.

Diabetes and cardiovascular disease

Cardiovascular disease is the leading cause of death for people with diabetes. In fact, they face twice the risk of heart attack! Adopting an exercise plan and getting fit can definitely help. Although the risk of heart attack of this population declines with exercise, the majority of them don’t engage in an exercise program.

Even interrupting sessions of sitting with brief bouts of walking improves glucose control, while two hours of brisk walking per week reduces the risk of further heart problems. And HIIT (high intensity interval training), which is alternating moderate and vigorous activity, is most effective for boosting fitness and controlling blood sugar.

Note that HIIT workouts may not be safe for some patients, so if you have a pre-existing health issue , consulting your physical therapist for a personalized fitness plan is the wisest plan.

5 simple tips to naturally balance your blood sugar levels

  • Get moving. A minimum of 30 minutes of physical activity per day helps support your heart, a healthy inflammatory response and your ideal weight.

  • Get enough sleep. Aim for 7-8 hours of high-quality sleep each night. Try to go to bed and get up at roughly the same time each day, and invest in a good mattress.

  • Prioritize a nutritious diet. Eat healthy carbohydrates (non-starchy vegetables, legumes, beans and whole grains) and foods with a low or medium glycolic index. Limit starchy veggies like sweet potatoes, squash, and some fruits. Stay away from sugar-laden processed foods like white bread, pasta, cookies, and crackers.

  • Manage your stress level. Stress actually plays a role in blood sugar imbalance. Stress also promotes weight gain and contributes to improper inflammatory response. The good news is there are antidotes! Join a gentle yoga class, learn meditation, take time to pray, and look for ways to laugh and be grateful for your life every day.

  • Talk to your doctor or nutritionist about targeted supplements for blood sugar balance. Multiple B vitamins, vitamin C, and vitamin E support normal glucose metabolism, blood cholesterol and other body functions.

While a high normal blood sugar level is a serious issue, exercise and diet can help you prevent and manage this condition!

I’d love to work with you to help create an exercise program tailored to enhance your vibrant health. You can call me at 720-320-4212, or email me at to schedule an appointment.

Here’s to your best health!

Dr. Trish PT, DPT

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