- Most people don't have to track blood sugar levels constantly, according to a doctor.
- It's normal for blood sugar levels to change throughout the day, and not cause for concern.
You should probably worry less about tiny changes to your blood sugar levels, and more about the rest of your routine, according to a doctor.
Constant tracking of blood sugar levels with wearables has become a hot new wellness trend, allowing people to monitor any changes after each meal or activity.
But Dr. Deena Adimoolam, a specialist in diabetes, obesity and endocrinology, doesn't buy into the hype.
"I do not see a use of tracking blood sugar for those who have never been diagnosed with prediabetes or diabetes," she said.
For most people, it's a mistake to think that a sudden rise in blood sugar after eating is a problem, she told Business Insider.
"Blood sugar levels fluctuate throughout the entire day. It's not normal to have the same blood sugar levels throughout the day," Adimoolam said.
However, it can be important to understand your blood sugar levels if you have diabetes or prediabetes, which can develop into type 2 diabetes over time.
To know if your blood sugar levels are healthy, talk to your doctor about testing your hemoglobin A1C — less than 5.7% is normal, and not cause for concern, Adimoolam said.
To prevent prediabetes and diabetes, she recommends focusing on simple healthy habits like managing stress, getting enough exercise, and sleeping well.
Beware of sneaky sources of sugar in your diet
Everything you eat can affect your blood sugar, and that's not a bad thing. However, eating or drinking too much sugar can have health risks.
Sodas, candy, and pastries are obvious sources, but flavored yogurt, condiments, and other processed foods can pack an unexpected amount of sugar. Even fruit juice with natural sugars can add up (in contrast to whole fruit, which also has fiber that helps to slow the absorption of sugar).
Try to limit yourself to no more than 20 to 25 grams per day, experts suggest.
Sugary treats and drinks can make it more likely you'll consume more calories than you need which can contribute to weight gain and higher risk of chronic illnesses like type 2 diabetes over time.
Understand your body composition
Carrying extra body weight is a known risk factor in developing type 2 diabetes.
While body mass index is often used as a starting point, isn't a perfect indicator of overall health.
A better way to understand your risk of chronic illness and manage your weight is to look at your body composition, the ratio of body fat to lean mass. It's measured with a scan using X-rays to distinguish how much muscle, bone, and fat is inside your body.
For overall health, it's particularly important to be mindful of belly fat, more specifically fat that accumulates in your middle and around your organs known as visceral fat, which is linked to health risks.
Prioritize regular exercise over occasional big workouts
Another major risk factor for prediabetes and type 2 diabetes is spending too much time sitting, according to research.
In contrast, getting more movement into your day can boost your mood and energy, keep your metabolism healthy, and a ton of other health benefits.
"Limit being sedentary, exercise or walk when you can," Adimoolam said.
Even adding a few minutes of walking throughout the day, or a few hundreds steps per day, can make a difference, studies suggest.
Exercise isn't just good for your blood sugar levels, but can also help stave off other health risks such as heart disease and cancer, and improve your quality of life as you age.
Sleep has a huge impact on your blood sugar
It may not be glamorous, but sleeping well is a key factor is controlling your blood sugar, too.
"Focus on getting the right amount of sleep," Adimoolam said.
Most adults need seven to nine hours of sleep a night, according to a neuroscientists.
Too little sleep can raise your blood sugar levels, and even increase the risk of overeating and weight gain, research suggests.
Reduce stress with mindfulness
A major and underrated factor in blood sugar levels is stress. The hormones associated with mental and physical stress over time can interfere with healthy blood sugar levels.
Adimoolam recommends meditation, mindfulness, and positive thinking as some strategies to manage stress. Research suggests gentle, relaxing exercise like tai chi can help reduce stress and improve measures of health such as blood pressure and blood sugar levels.