Blood Sugar Levels: What to Watch and How to Lower Them

High or low blood sugar shows up in many ways—tiredness, thirst, shakiness, or brain fog. Knowing the numbers and what they mean gives you control. Below I’ll walk you through easy targets, quick tests, and practical steps you can start using today.

Quick targets and simple tests

Use these common targets as a guide: fasting blood sugar normally sits around 70–99 mg/dL; 100–125 is considered prediabetes; 126 mg/dL or higher on two tests usually means diabetes. Two-hour post-meal glucose should be under 140 mg/dL for people without diabetes and under 180 mg/dL for many people with diabetes. A1c shows average control: under 5.7% is normal, 5.7–6.4% prediabetes, and 6.5% or higher suggests diabetes; many doctors aim for an A1c under 7% in treated patients. You can check with a fingerstick glucometer, or ask about continuous glucose monitoring (CGM) if you need more detail on patterns and spikes.

Practical ways to lower spikes

Change your plate. Cut refined carbs (white bread, sugary drinks, pastries) and add fiber, protein, and healthy fats. Protein and fiber slow glucose absorption and reduce spikes. Try a plate split: half nonstarchy veggies, one-quarter lean protein, one-quarter whole grains or starchy veg.

Move after you eat. A 10–20 minute walk after meals often cuts post-meal blood sugar substantially. Strength training and short bursts of activity also help your muscles use glucose better—do these three times a week if you can.

Watch portion timing, not just content. Spacing carbs through the day and avoiding big late-night carb loads makes blood sugar steadier. Skip sugary drinks and replace them with water, sparkling water, or unsweetened tea. Alcohol can cause unpredictable lows and highs—use caution and test more often when drinking.

Consider supplements or meds carefully. Metformin is the first-line prescription for many people with high blood sugar. Berberine, a supplement, shows glucose-lowering effects in some studies and is often compared to metformin—see our detailed article on "Berberine vs Metformin" for pros and cons. Never combine supplements with prescription drugs without talking to your doctor because interactions happen.

Monitor and act. Test when you feel odd, after meals that spike you, and before driving or exercise if you use insulin or sulfonylureas. Learn signs of trouble: extreme thirst, nausea, fruity breath, or confusion can point to very high sugar (seek care). Sweating, shaking, confusion, or inability to think clearly may mean low sugar—treat quickly with 15–20g fast carbs and re-test in 15 minutes.

Buying meds online? Be cautious. Only use licensed pharmacies, require prescriptions where appropriate, and avoid sites that offer controlled drugs without a doctor’s review. Our site has guides on safe online pharmacies and how to order common meds if you need further help.

Small, consistent changes beat dramatic short-term fixes. Test, tweak one habit at a time, and check results. If numbers stay outside target, get medical advice—blood sugar is solvable with the right plan and support.