Fitness Town

The amount of sugar in our blood controls much of what we do…from our emotions to energy levels to mood. But what exactly is blood sugar? What happens to us when it drops too low or rises too high? How do we keep it constant? Eating right and exercising seems to be the answer for everything… and it usually is. Read on to get the specifics!

The brain controls our thoughts, senses, movements, much of our self-healing, and everything else that goes on inside the body. The mind is like a muscle in that it needs an energy source to perform functions, but unlike muscle, the brain cannot use fat as an energy source. The energy must come from the glucose (sugar) in our blood — making blood sugar levels one of the most important aspects of our health.

A blood sugar measurement is derived through the determination of how many milligrams (mg) of glucose (sugar) is present per deciliter (1/10 of a liter = dl) of blood. The normal blood sugar range lies between 80 to 110mg/dl. If the blood sugar level falls below 80 or rises above 110, the body’s energy levels, mental functioning, mood, and immune systems can be negatively affected.

Low Blood Sugar
Hypoglycemia is a chronic pathological condition of persistently low blood sugar levels. Signs of low blood sugar levels are shakiness, loss of skin color, headache, impaired mental functioning, irritability and loss of consciousness.

Spend enough time at health clubs and you will eventually witness an individual fall over or pass out. On most occasions, the individuals’ blood sugar levels drop too quickly or drop too far. The gym’s staff responds to the situation by providing orange or apple juice, bringing the blood sugar levels back to normal levels, whereby the individual usually recovers quickly.

It is extremely important for hypoglycemic individuals to eat breakfast on a daily basis, as blood sugar levels are lowest in the mornings. It is also important to consume carbohydrates approximately two hours before vigorous bouts of exercise. For the hypoglycemic, general exercise guidelines recommend workouts last no longer than one hour, which is a good length of training time for most individuals regardless.

High Blood Sugar
Hyperglycemia and diabetes are both pathological conditions characterized by persistently high blood sugar levels. While Diabetes and Hyperglycemia are completely separate entities, they can share similar side effects, such as keto-acidosis (diabetic coma). Every individual with diabetes must deal with hyperglycemia and individuals with hyperglycemia can easily develop diabetes without continuous vigilance.

Diabetics must deal with hyperglycemia because of the hormone insulin. The role of insulin is to lower blood sugar levels. Those with diabetes do not release enough insulin, resulting in high blood sugar levels. Poor diet and lack of exercise can lead to Type II Diabetes and hyperglycemia.

High blood sugar is much more common than low blood sugar. The statistics are comparative to obesity versus anorexia. The majority of us need to take steps to lower our blood sugar levels.

Eating for Blood Sugar
The body would wither and die without protein and fat consumption. Many of the proteins and fats we eat are essential, meaning we cannot produce them inside body. We must get these fats and proteins from our diet. Carbohydrates, on the other hand, are non-essential. We can produce them inside the body by breaking down fats and proteins inside the liver. An individual can survive a lifetime without eating carbohydrates, which is one reason why no/low-carbohydrate diets can work.

Talk to a nutritionists about hyperglycemia and diabetes and they will most likely recommend a low-carbohydrate diet, but blood sugar levels can elevate without consuming carbohydrates. Simply eating too many calories in one sitting will increase blood sugar levels.

For all of us, regardless of having hypoglycemia/diabetes or not, blood sugar levels fluctuate throughout the day. They will be lowest in the morning and highest after the biggest meal. Keeping them in the normal range is all about moderation.

While we can survive without carbohydrates, every individual should consume them, especially if we want our workouts to thrive. Not all carbohydrates are created equal. Carbohydrates can be measured, and the tool is the Glycemic Index (GI). The Glycemic Index measures the effects foods have on blood sugar levels. Foods with a high GI reading will raise blood sugar levels quickly, providing a quick burst of energy. Foods with a low GI raise blood sugar levels slowly, providing a steady stream of energy.

Take a look at this Glycemic Index chart. You will probably recognize most of the low glycemic foods as healthy and the high glycemic foods as unhealthy. Check your favorite foods against the chart to see which ones you should cut out of your diet and what to keep.

The GI reading fixes food servings at 50 grams per serving. Some foods will have a high GI, but the serving size may only be 3 grams. Carrots have a higher GI reading than spaghetti but it would take 18 carrots to have the same impact on blood sugar as one 50-gram serving of spaghetti. The bottom line is that all fruits and vegetables are okay to eat.

It is important to spread caloric consumption throughout the day. Individuals should eat at least three meals a day and some would recommend eating five or six times a day. Eating small meals and snacks throughout the day keeps blood sugar levels relatively constant. It can also help raise metabolism and prevent overeating.

Exercising for Blood Sugar
Insulin lowers blood sugar levels. Eating low GI foods helps us become more sensitive to the blood sugar lowering effects of insulin. Exercise burns off excess sugar because glucose (sugar) is the main energy source during movement. Exercising consistently will also help us become insulin sensitive.

All exercise is cumulative. It is more beneficial for an individual to work out four days for thirty minutes than two days for two hours. The widely accepted recommendation is to exercise at least thirty minutes a day, six or seven days a week. Doing so for a week will not make a difference, but it will make an enormously positive effect over the course of a year.

Ask a nutritionist or personal trainer at your health club for more information on how to keep your blood sugar levels constant.

Ken Kashubara earned a BSBA from the University of Pittsburgh along with four varsity letters. He has now furthered his wellness knowledge by earning Personal Training certificates from both the American Council on Exercise and the National Academy of Sports Medicine, which he puts to good use through his writing, and his Kash Personal Training business, where he now leads others to better health.