Blood sugar, also known as blood glucose, is the main source of energy for your body. Your body gets it from the food you eat, and it’s carried through the bloodstream to your cells. Keeping your blood sugar in a healthy range is important because it helps your body function properly and lowers your risk of health problems like diabetes, heart disease, and nerve damage.
Blood sugar can go too high or too low, depending on how your body uses insulin—a hormone that helps move sugar from your blood into your cells. By making healthy lifestyle choices, you can keep your blood sugar steady and support your long-term health, whether you have diabetes or not.
Understanding Blood Sugar Levels
Blood sugar is measured in milligrams per deciliter (mg/dL). There are two common ways to check your levels: fasting blood sugar, which is measured after not eating for at least 8 hours, and post-meal (postprandial) blood sugar, which is checked 1–2 hours after eating.
Normal blood sugar levels vary by age, time of day, and whether you’ve eaten. Below is a helpful chart that shows average healthy ranges for fasting blood sugar by age, as well as what’s considered low and high.
Blood Sugar Chart by Age (Fasting Levels)
| Age Group | Normal Range (mg/dL) | Low Blood Sugar | High Blood Sugar |
|---|---|---|---|
| Children (6–12) | 80–120 | Below 70 | Above 130 |
| Teens (13–18) | 70–120 | Below 70 | Above 130 |
| Adults (19–59) | 70–99 | Below 70 | Above 126 |
| Seniors (60+) | 80–110 | Below 70 | Above 126 |
Keep in mind that these numbers are general guidelines. If you have diabetes or other health conditions, your doctor may give you a different target range. Blood sugar levels can also be affected by stress, illness, medications, and even how well you slept the night before.
What Affects Blood Sugar
Your blood sugar levels can change throughout the day based on what you eat, how active you are, and how your body handles insulin. Foods high in sugar or refined carbs (like white bread, sweets, or soda) can make your blood sugar rise quickly. On the other hand, foods that are rich in fiber, protein, and healthy fats help keep blood sugar steady.
Other things that affect your blood sugar include:
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Physical activity: Exercise helps your body use sugar for energy, which can lower blood sugar levels.
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Sleep: Poor sleep can make your body less sensitive to insulin, causing higher blood sugar.
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Stress: Stress hormones like cortisol can raise blood sugar levels.
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Illness or infection: When you’re sick, your body may release hormones that raise blood sugar.
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Medications: Some medications, like steroids or certain antidepressants, can affect how your body manages sugar.
How To Keep Your Blood Sugar In A Healthy Range
You don’t need a complicated diet or expensive plan to manage your blood sugar. Many small, everyday habits can help keep your levels steady and support your health.
Start with your diet. Focus on eating whole, balanced meals that include fiber-rich carbs (like oats, quinoa, or sweet potatoes), lean protein (like chicken, tofu, or eggs), and healthy fats (like avocado, nuts, or olive oil). These foods take longer to digest, which helps prevent sudden spikes and drops in blood sugar.
Try to eat regular meals and avoid skipping them. Skipping meals can cause your blood sugar to drop too low, especially if you take insulin or certain medications. Eating smaller meals more often may help some people keep their blood sugar more stable.
Staying active is also important. Even light movement—like walking after meals, stretching, or dancing—can help your body use insulin more effectively and lower your blood sugar. Aim for at least 30 minutes of physical activity most days of the week.
Managing stress and getting enough sleep also make a big difference. Try relaxation techniques like deep breathing, meditation, or spending time outside. Aim for 7 to 9 hours of sleep per night, and stick to a routine if possible.
If you have diabetes, it’s important to monitor your blood sugar levels regularly. Keeping a log of your numbers helps you notice patterns and make changes if needed. If you don’t have diabetes but are at risk, talk to your doctor about getting tested and making changes early.
Symptoms Of High And Low Blood Sugar
Sometimes, blood sugar can go too high or too low. It’s important to know the symptoms so you can act quickly. High blood sugar (hyperglycemia) symptoms may include:
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Feeling very thirsty
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Needing to urinate more often
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Blurry vision
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Fatigue or trouble concentrating
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Headaches
If your blood sugar stays high for a long time, it can damage your blood vessels, nerves, and organs. That’s why it’s important to treat high blood sugar early. Low blood sugar (hypoglycemia) symptoms may include:
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Shaking or trembling
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Sweating
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Feeling dizzy or lightheaded
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Hunger
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Confusion or irritability
If your blood sugar drops too low, it can be dangerous. If you feel these symptoms, eat or drink something with quick sugar, like fruit juice or a glucose tablet, and check your levels again.
When To Get Help
If you notice frequent high or low blood sugar levels, it’s a good idea to talk to your doctor. They can help adjust your diet, exercise plan, or medications. You should also get help if you experience severe symptoms, like fainting, confusion, chest pain, or shortness of breath.
Even if you feel fine, it’s a good idea to get your blood sugar tested regularly—especially if you have a family history of diabetes, are overweight, or are over the age of 45. Catching blood sugar issues early can help prevent bigger problems down the road.
