Over the last 12 months I have had fasting glucose levels of 98 and 97. Although, this is within the recommended normal range, I noticed it is not far below the limit of 100. I am 5’8" and weigh 145 pounds. I eat healthy - I think. I hardly ever eat red meat and stick to fiber rich breads. I also try to exercise two to three times a week for 30 minutes, mostly on the treadmill or a walking exercise class. There are times, of course, that this may be less, but I know I need to work on that. I do like my wine in the evenings, but not every night. What can I do to keep my glucose better in check? I would feel better if the fasting level was lower.
Your BMI is normal and your fasting blood sugar is normal. Diabetes is diagnosed if the fasting blood sugar is 126 or higher. Eating a Mediterranean diet rich in the following foods while avoiding simple sugars and sweets is your best bet:
- fruits
- veggies
- whole grains
- nuts
- olive oil
- fish (twice a week)
Alcohol intake for women should be no more than 3-5 drinks per week total. Aerobic as well as muscle building exercise on a regular basis is important. And having adequate vitamin D levels helps with glucose metabolism.
You may want your physician to check your 25-OH vitamin D level if you are concerned you may be low. Women on menopausal hormone therapy have a reduced risk for type 2 diabetes. And there is a strong genetic component to diabetes, so it is important to know your family history and continue with your healthy lifestyle.
All My Best,
Speaking of Women's Health Nurse
February 19, 2014 at 10:44am