Lesson 3 : Understanding Blood Sugar

“Sugar gives us energy—but too much can take away our health. The goal is not to fear it, but to manage it wisely.”

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🔹 What is Blood Sugar?

Blood sugar (glucose) is the main fuel your body uses for energy. It comes from the food you eat—especially carbohydrates—and is carried by the blood to your cells.

The hormone insulin, made by your pancreas, helps move glucose from the blood into cells.

When this process is disrupted (due to insulin resistance or reduced insulin production), blood sugar stays too high, which can lead to pre-diabetes or diabetes.

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🔹 How is Blood Sugar Measured?

💉 Common tests:

• Fasting blood glucose (FBG) – after 8+ hours of no food

• HbA1c – average blood sugar over 2–3 months

• Post-meal (postprandial) glucose – 2 hours after eating

• Random blood sugar – measured any time

Results in Singapore are usually reported in mmol/L

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🔹 What is a Healthy Range?

Test

Normal

Pre-diabetes

Diabetes

Fasting Glucose

4.0 – 5.4 mmol/L

5.5 – 6.9 mmol/L

≥ 7.0 mmol/L

HbA1c (%)

< 5.7%

5.7 – 6.4%

≥ 6.5%

2-hr Post-meal Glucose

< 7.8 mmol/L

7.8 – 11.0 mmol/L

≥ 11.1 mmol/L

Note: Slightly higher ranges may be tolerated in older adults to avoid hypoglycemia

Note: Slightly higher ranges may be tolerated in older adults to avoid hypoglycemia.

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🔹 Why High Blood Sugar is a Concern

Persistently high blood sugar can damage blood vessels and nerves, increasing the risk of:

• Type 2 diabetes

• Heart disease

• Kidney damage

• Vision loss (retinopathy)

• Nerve pain (neuropathy)

• Infections & slow healing

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🔹 How is It Treated Medically?

Doctors may prescribe:

• Metformin – reduces liver glucose production

• SGLT2 inhibitors (e.g. Jardiance) – help release sugar through urine

• DPP-4 inhibitors (e.g. Trajenta) – regulate insulin and glucagon

• Insulin injections – for those with very high or uncontrolled sugar

Many people take these for life—but early lifestyle changes can sometimes reverse pre-diabetes and reduce medication needs.

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🔹 Can Blood Sugar Be Managed Naturally?

Yes—especially in early stages or alongside medications.

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🌿 Natural Support Strategies

1. Supplements

• Chromium – improves insulin sensitivity

• Berberine – reduces sugar production in the liver and improves glucose uptake

• Alpha-Lipoic Acid (ALA) – supports nerve health and sugar metabolism

• Magnesium – improves insulin function

• Omega-3 – lowers inflammation, improves fat metabolism

• Pine Bark Extract – supports circulation and reduces oxidative stress from high sugar

• VigourCells – provides network antioxidants, B vitamins, and mitochondrial support essential for glucose regulation

2. Food & Diet

• Choose low glycemic index (GI) foods: leafy greens, quinoa, lentils, nuts

• Avoid sugary drinks, refined carbs, white bread and desserts

• Eat balanced meals with fiber, protein, and healthy fats

• Eat at regular intervals to avoid spikes and dips

• Include vinegar or lemon to slow glucose absorption

3. Lifestyle

• Daily movement: walking, yoga, resistance training

• Sleep: 7–8 hours improves insulin sensitivity

• Stress management: cortisol spikes can raise blood sugar

• Track glucose levels regularly

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💡 Empowering Thought

Blood sugar isn’t just about sweets—it’s about how your entire body handles energy. With the right habits and support, you can keep sugar in balance and enjoy steady energy, sharp thinking, and a long, vibrant life.