Have you ever wondered what your normal blood sugar levels should be and why they matter? Blood sugar levels regulate energy, mood, and overall health. When these levels fluctuate outside the healthy glucose levels range, they can lead to symptoms like fatigue, dizziness, or even long-term complications. Fortunately, understanding your fasting blood sugar levels and post-meal blood sugar range can help you take control. In this blog, we’ll explain the normal blood sugar levels chart by age, causes of fluctuations, and simple management tips to maintain a sugar normal range for better health.

What are Normal Blood Sugar Levels?

Blood sugar levels vary depending on factors like diet, activity, and age. Below is a general reference chart for normal blood sugar levels across different age groups:

Children (Below 6 years):

• Fasting: 80–100 mg/dL (4.4–5.5 mmol/L)
• After Eating (2 hours post-meal): Below 140 mg/dL (7.8 mmol/L)

Children & Adolescents (6–18 years):

• Fasting: 70–100 mg/dL (3.9–5.5 mmol/L)
• After Eating (2 hours post-meal): Below 140 mg/dL (7.8 mmol/L)

Adults (19–64 years):

• Fasting: 70–100 mg/dL (3.9–5.5 mmol/L)
• After Eating (2 hours post-meal): Below 140 mg/dL (7.8 mmol/L)

Older Adults (65+ years):

• Fasting: 80–110 mg/dL (4.4–6.1 mmol/L) (slightly higher values may be considered normal)
• After Eating (2 hours post-meal): Below 160 mg/dL (8.9 mmol/L)

These values serve as general guidelines. Individual targets may vary based on health conditions, so it’s important to consult a doctor for personalised recommendations.

Understanding Normal, Low, and High Blood Sugar Levels

Normal Blood Sugar Levels

Normal blood sugar levels fall within specific ranges that support optimal bodily functions. Staying within these ranges ensures steady energy levels and efficient body processes. A combination of a balanced diet, regular exercise, and healthy lifestyle habits is key to maintaining these levels.

Low Blood Sugar (Hypoglycaemia)

Low blood sugar, or hypoglycaemia, occurs when the blood glucose level drops below 3.9 mmol/L (70 mg/dL). This can happen for a variety of reasons, including skipping meals, eating too little, or taking too much insulin (for individuals with diabetes). Symptoms of hypoglycaemia include:

• Shaking
• Sweating
• Hunger
• Dizziness
• Headache
• Confusion
• Irritability

Severe hypoglycaemia can lead to seizures or a coma. Immediate action is necessary—consume quick-acting carbohydrates like fruit juice or glucose tablets to restore blood sugar levels to normal

High Blood Sugar (Hyperglycaemia)

High blood sugar, or hyperglycaemia, is defined as blood glucose levels exceeding 7.8 mmol/L (140 mg/dL). It occurs when the body either doesn’t produce enough insulin or uses it inefficiently. While hyperglycaemia is common in diabetes, factors like stress, illness, or excessive sugar intake can trigger it in others.

Some symptoms of hyperglycaemia include:

• Increased thirst
• Frequent urination
• Fatigue
• Blurred vision
• Unexplained weight loss

If blood sugar levels remain high for a prolonged period, it can lead to complications such as nerve damage, kidney issues, heart disease, and even diabetic ketoacidosis, which is a life-threatening condition. It’s important to monitor blood sugar regularly and take action if levels remain elevated for an extended period.

What Factors Affect Blood Sugar Levels?

Blood sugar levels are influenced by various factors that either raise or lower them. Recognizing these influences is essential for maintaining healthy glucose levels and staying within the sugar normal range.

Dietary Choices

Foods directly impact blood sugar levels. Foods that are high in carbohydrates, especially refined sugars, tend to cause rapid spikes in blood glucose. Conversely, foods rich in fibre, protein, and healthy fats result in a slower, more controlled release of glucose into the bloodstream. Key dietary considerations include:

• Carbohydrates: Complex carbohydrates such as whole grains, vegetables, and legumes are digested more slowly, leading to more gradual increases in blood sugar. Simple sugars, like those found in sugary drinks and sweets, lead to quick spikes in blood glucose.
• Fibre Intake: A diet high in fibre, particularly from fruits, vegetables, and whole grains, helps stabilise blood sugar levels by slowing down the absorption of sugar into the bloodstream.
• Meal Size and Timing: Large meals, especially those high in carbohydrates, can cause significant fluctuations in blood sugar levels. Eating smaller, more frequent meals can help keep blood sugar within a healthy range.

Exercise

Exercise is one of the most effective methods of managing blood sugar levels. Physical activity helps the muscles use glucose for energy, which can reduce blood sugar levels. Both aerobic and resistance exercises, such as walking or swimming, and weightlifting, can improve blood sugar control. Regular exercise also increases insulin sensitivity, which means the body uses insulin more effectively, leading to more stable blood sugar levels.

Stress

Stress, whether from work, personal issues, or other factors, can affect blood sugar levels. During times of stress, the body releases hormones like cortisol and adrenaline, which can cause blood sugar to rise. Chronic stress may lead to consistently elevated blood sugar levels, increasing the risk of developing diabetes over time. Stress management techniques, such as deep breathing exercises, meditation, and yoga, can help reduce the impact of stress on blood sugar.

Medications

Certain medications can influence blood sugar levels. For example, corticosteroids, some blood pressure medications, and diuretics can cause blood sugar to rise. On the other hand, medications like insulin or oral diabetes medications are used to lower blood sugar in individuals with diabetes. 

Illness and Infection

When the body is fighting an illness or infection, stress hormones are released, which can raise blood sugar levels. For individuals with diabetes, this can make it more challenging to control blood sugar levels. It is important to closely monitor blood sugar when sick and consult with a healthcare provider about adjusting insulin or medication during this time.

Hormonal Changes

Hormonal fluctuations can also impact blood sugar levels. Women, for instance, may experience changes in blood sugar during pregnancy, menstruation, or menopause. During pregnancy, some women develop gestational diabetes, which can cause blood sugar to rise. Similarly, insulin resistance may increase during the menstrual cycle or menopause, making blood sugar harder to control.

Who Should Consider Regular Blood Sugar Testing?

Regular blood sugar testing is essential for individuals at risk of imbalances or diagnosed conditions. It ensures blood glucose stays within the healthy sugar range and helps identify problems early.

People with Diabetes or Prediabetes

Individuals diagnosed with diabetes or prediabetes should regularly monitor their blood sugar levels. Regular testing helps ensure that blood glucose stays within a target range and allows for early detection of any issues. Blood sugar monitoring is also crucial for preventing complications associated with both type 1 and type 2 diabetes.

People at Risk of Developing Diabetes

Individuals at higher risk for developing type 2 diabetes, such as those with a family history of the condition, obesity, or high blood pressure, should consider regular blood sugar testing. Early detection of elevated blood sugar levels can provide the opportunity to make lifestyle changes that may prevent the onset of diabetes.

Pregnant Women (Especially Those with Gestational Diabetes)

Pregnant women are routinely tested for gestational diabetes, a form of diabetes that can develop during pregnancy. Those diagnosed with gestational diabetes need to monitor their blood sugar to reduce the risk of complications for both the mother and the baby.

People with a Family History of Diabetes

Family history is a key risk factor for developing diabetes. Individuals with close family members who have diabetes should consider testing their blood sugar regularly. Early detection of high blood sugar can allow for timely intervention and management to prevent the disease from developing.

Anyone Experiencing Symptoms of Blood Sugar Imbalance

Symptoms such as excessive thirst, frequent urination, unexplained weight loss, and fatigue could indicate that blood sugar levels are outside the normal range. Regular testing can help determine whether blood sugar imbalances are present and provide the necessary information for treatment.

Tips for Managing Blood Sugar Levels

Maintaining stable blood glucose levels is key to long-term health. These management tips can help you stay within the normal blood sugar levels.

1. Eat a Balanced Diet

A balanced diet rich in whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables helps regulate blood sugar levels. Focus on:

• Complex Carbohydrates: Choose whole grains and vegetables over refined carbohydrates.
• Lean Proteins: Include sources like fish, chicken, and plant-based proteins in meals.
• Healthy Fats: Opt for fats from sources such as nuts, seeds, and olive oil.

2. Monitor Blood Sugar Regularly

Regular blood sugar monitoring is essential for individuals with diabetes or those at risk of developing the condition. Keeping track of blood sugar levels helps identify trends and determine the impact of different foods, activities, or medications.

3. Exercise Consistently

Regular physical activity, such as brisk walking, swimming, or cycling, can help maintain stable blood sugar levels. Strength training exercises can also improve insulin sensitivity, making it easier for the body to manage blood glucose.

4. Manage Stress Effectively

Stress management is vital for controlling blood sugar levels. Incorporating relaxation techniques, such as deep breathing, meditation, or yoga, into the daily routine can help reduce stress and its impact on blood sugar.

5. Stay Hydrated

Drinking sufficient water helps keep blood sugar levels in check. Water aids the kidneys in flushing out excess glucose through urine, preventing elevated blood sugar levels. Aim for at least eight glasses of water a day.

6. Get Adequate Sleep

Proper sleep is important for regulating blood sugar. Poor sleep can interfere with hormone regulation, leading to higher blood sugar levels. Aim for 7–9 hours of quality sleep each night to support overall health and stable blood sugar levels.

7. Get Regularly Tested for Blood Sugar

Regular blood sugar testing is a key part of managing blood sugar levels. For individuals with diabetes, those at risk, or anyone experiencing symptoms of high or low blood sugar, regular testing helps keep track of fluctuations. It also allows for timely adjustments to treatment plans and helps prevent complications associated with poorly managed blood glucose levels.

Monitor Your Blood Sugar Levels Effectively with MaxAtHome

Managing your blood sugar is now effortless with MaxAtHome. Our accurate blood sugar level tests are conducted in the comfort of your home by trained professionals. Schedule a test today to ensure your glucose levels stay within the normal range without disrupting your routine. 

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Stay on top of your health and monitor your blood sugar levels with MaxAtHome’s trusted lab testing services.