Blood Sugar Levels: Preventing Diabetes

Diabetes is increasingly common in Nigeria. Understanding your blood sugar levels is the first step to prevention and management.

Normal Blood Sugar Ranges

Fasting (after 8+ hours without food)

• Normal: 70-99 mg/dL
• Prediabetic: 100-125 mg/dL
• Diabetic: ≥ 126 mg/dL

Random (anytime, with or without food)

• Normal: < 140 mg/dL
• Elevated: 140-199 mg/dL
• High: ≥ 200 mg/dL

What the Numbers Mean

Normal levels - Your body is managing glucose well. Maintain healthy habits.

Prediabetic levels - Warning sign! You can prevent diabetes with lifestyle changes.

High levels - This may indicate possible diabetes and should be confirmed with clinical testing.

Early Warning Signs

• Increased thirst
• Frequent urination
• Fatigue
• Blurred vision
• Slow-healing cuts

Prevention Strategies

Diet

• Choose whole grains over white rice/refined foods
• Eat vegetables at every meal
• Limit sugary drinks
• Control portion sizes

Exercise

• 150 minutes moderate activity per week
• Include resistance training
• Regular movement (30 min/day ideal)

Weight Management

• Losing 5-10% of body weight helps significantly
• Can substantially improve glucose control over time

Stress Management

• High stress affects blood sugar
• Practice meditation, yoga, or other relaxation

Sleep

• 7-9 hours nightly
• Poor sleep affects glucose control

When to Get Tested

• Annual check-up
• Family history of diabetes
• Overweight or sedentary
• Age 45+
• Pregnant women (gestational diabetes screening)

Talk to your doctor about your individual risk and screening needs.