135 mg/dL fasting and 210 mg/dL post-meal indicate prediabetes or uncontrolled diabetes—above ADA targets (<100 fasting, <180 postprandial). Immediate action is essential to prevent complications; consult a doctor today for HbA1c, diagnosis, and personalized plan.
Immediate Steps
Stabilize Now
-
Hydrate: Water/unsweetened tea to dilute glucose.
-
Light walk: 15-20 min post-meal lowers spikes 20-30%.
-
Avoid carbs: Skip sugars/starches today.
Short-Term Management (24-48 Hours)
-
Low-GI meal: Eggs + veggies + nuts (fiber/protein blunts spikes).
-
Apple cider vinegar: 1 tbsp in water pre-meal reduces postprandial 20%.
-
Monitor: Test every 2 hours; if >250 or symptoms (thirst, fatigue), seek ER.
Long-Term Control
Diet (80% impact):
Protein: 1.6g/kg (chicken, paneer) Fiber: 30g+ (greens, psyllium)
Carbs: <100g low-GI (millets, berries)
IF: 16:8 aligns with your routine
Lifestyle:
-
Exercise: 30 min walk + strength (your gym).
-
Sleep: 7+ hours (regulates cortisol/insulin).
-
Stress: Meditation (Huberman protocols).
Targets: Fasting <100, post <140 via CGM tracking.
Not medical advice—get professional evaluation ASAP.
0 comments