Blood sugar in everyday life: how diet, exercise and sleep work together
In brief
- Blood sugar is the level of glucose in the blood. Glucose is an important source of energy for the muscles and the brain.
- The body keeps the blood sugar level within a narrow range with the help of hormones such as insulin.
- High-fibre meals, little added sugar, regular exercise and sufficient sleep help to keep blood sugar more even throughout the day.
- It is best to have your levels checked by your GP. In Germany, people with statutory health insurance are entitled to a check-up every three years from the age of 35, which also includes blood sugar.
Blood sugar is in motion around the clock. It rises after eating and falls during physical activity. Our body constantly balances out these fluctuations without us noticing anything. Your lifestyle gives you more influence here than you might think. In this guide you will learn what is behind the blood sugar level and which everyday habits help to keep it in balance.
What is blood sugar?
Blood sugar refers to the amount of glucose (dextrose) in the blood. Glucose is one of the body's most important sources of energy.
It is produced mainly during the digestion of carbohydrates, i.e. from bread, pasta, rice, potatoes, fruit or sweets. Glucose reaches the cells via the blood. Muscles and the brain in particular depend on a continuous supply.
How does the body regulate the blood sugar level?
The body keeps blood sugar within a narrow range with the help of two hormones from the pancreas: insulin and glucagon.
- Insulin ensures after a meal that glucose passes from the blood into the cells. This lowers the blood sugar level again.
- Glucagon works in the opposite direction. When blood sugar falls, for example between meals or at night, the liver releases stored glucose.
Other hormones also influence blood sugar, for example the stress hormone cortisol. It quickly provides the body with energy in stressful situations and can cause the blood sugar level to rise in the process.
Which blood sugar levels are normal?
In healthy adults, fasting blood sugar, i.e. after at least eight hours without food, is below 100 mg/dl (5.6 mmol/l). After a meal it rises temporarily and returns to its starting range within about two hours.
Only a medical examination can show whether your levels are in order. In Germany, people with statutory health insurance aged 35 and over are entitled every three years to the so-called check-up, which also includes a blood sugar test. This preventive check is worthwhile even if you feel perfectly well.
How does diet influence blood sugar?
Diet has the greatest direct influence on blood sugar. What matters is not only how many carbohydrates you eat, but also which ones and in which combination.
Fibre slows the rise. High-fibre foods such as whole-grain products, pulses, vegetables and nuts are digested more slowly. As a result, glucose enters the blood more evenly. The German Nutrition Society (DGE) recommends at least 30 grams of fibre per day for adults.
Less added sugar. Sugary drinks, sweets and white flour products cause blood sugar to rise quickly. Professional societies recommend getting no more than ten percent of daily energy from free sugars. At 2,000 kilocalories, that is about 50 grams, or roughly 16 sugar cubes.
It's the combination that counts. When carbohydrates are eaten together with protein, fat and fibre, blood sugar rises more slowly than with carbohydrates alone. An apple with a handful of nuts therefore has a different effect than a glass of apple juice.
Pay attention to the order. Studies suggest that blood sugar rises less sharply after eating if vegetables and protein are eaten first and the carbohydrate-rich side dishes afterwards. A salad as a starter is therefore a simple habit that makes a difference.
Blood-sugar-friendly alternatives in everyday life
| Instead of … | rather … |
|---|---|
| White bread, toast | Whole-grain bread, oat flakes |
| Soft drinks, juice | Water, unsweetened tea, juice diluted with water (1:3) |
| Sweets as a snack | Nuts, natural yoghurt with berries |
| White rice, white pasta | Brown rice, whole-grain pasta, pulses |
| Fruit yoghurt | Natural yoghurt with fresh fruit |
What role does exercise play?
Exercise is one of the most effective levers for balanced blood sugar. Working muscles take up glucose from the blood and use it.
- A walk after eating: As studies show, even 10 to 15 minutes of easy walking after a meal can flatten the rise in blood sugar.
- Be active regularly: The World Health Organization (WHO) recommends that adults get at least 150 minutes of moderate-intensity exercise per week, such as brisk walking or cycling.
- Build muscle: Strength training on two days a week is a useful complement to endurance training. More muscle mass means more “consumers” of glucose.
- Interrupt long periods of sitting: Stand up briefly about every 30 to 60 minutes, walk a few steps or make phone calls standing up.
Why are sleep and stress important?
Sleep and stress influence blood sugar more strongly than many people assume.
Sleep: Even a few nights with too little sleep can cause the body to respond less sensitively to insulin. Seven to nine hours of sleep per night are recommended for adults. Regular bedtimes, a darkened bedroom and a break from screens before going to bed help with this.
Stress: Under stress, the body releases cortisol and adrenaline. Both hormones provide energy and cause blood sugar to rise. In the short term this makes sense, but not under constant stress. Exercise in the fresh air, deliberate breaks, breathing exercises or a conversation with people you trust help to reduce stress.
Which nutrients play a role in blood sugar?
In addition to carbohydrates, protein and fat, micronutrients are also involved in metabolism. The EU has authorised the following statements for two trace elements:
- Chromium contributes to the maintenance of normal blood glucose levels.
- Chromium contributes to normal macronutrient metabolism.
- Zinc contributes to normal carbohydrate metabolism.
Chromium is found in small amounts in many foods, for example in whole-grain products, pulses, nuts and meat. Zinc is found in oat flakes, lentils, pumpkin seeds, cheese and meat, among other foods.
If you would like to supplement your diet, you will find suitable products from our range at the end of this article. If you take medication regularly, talk to your doctor or pharmacist before taking food supplements.
How to bring more balance into your day: 7 tips
- Start with fibre: Oat flakes or whole-grain bread for breakfast, together with protein such as yoghurt, quark or an egg.
- Choose drinks without sugar: Water and unsweetened tea are the best choice.
- Vegetables first: Start main meals with salad or vegetables.
- Combine carbohydrates: Fruit with nuts, bread with a topping of protein and vegetables.
- Walk after eating: A ten-minute walk after lunch or dinner.
- Interrupt sitting: Short movement breaks during the working day.
- Sleep well: Regular bedtimes and seven to nine hours of sleep.
Frequently asked questions about blood sugar
Which blood sugar level is normal?
In healthy adults, fasting blood sugar is below 100 mg/dl (5.6 mmol/l). After eating it rises temporarily and returns to normal within about two hours. Your GP will assess whether your personal levels are in order.
Why does blood sugar rise after eating?
During digestion, carbohydrates are broken down into glucose and enter the blood. The body then releases insulin so that the glucose is taken up into the cells. How strong and how fast the rise is depends on the type of carbohydrates and the composition of the meal.
Does a walk after eating really help?
Yes. Studies show that just 10 to 15 minutes of easy walking after a meal can flatten the rise in blood sugar because the working muscles take up glucose. This is one of the simplest habits to build into everyday life.
Is fruit bad for blood sugar?
No. Whole fruit contains not only fructose but also fibre, vitamins and phytochemicals. The DGE recommends two portions of fruit a day. Fruit juices and smoothies are a different matter: they often lack the fibre, and the sugar enters the blood more quickly.
How often should I have my blood sugar checked?
In Germany, people with statutory health insurance aged 35 and over can take part every three years in the check-up at their GP's practice, which also includes blood sugar. Between the ages of 18 and 34 there is a one-off health examination. Your doctor will tell you whether more frequent checks make sense in your case.
Conclusion
Balanced blood sugar is no coincidence, but the result of many small everyday decisions. High-fibre meals, little added sugar, regular exercise, good sleep and a conscious approach to stress work together here. Have your levels checked regularly by a doctor, especially from the age of 35 as part of the check-up.
Sources
- German Nutrition Society (DGE): Referenzwerte für die Nährstoffzufuhr – Ballaststoffe; DGE-Ernährungskreis
- German Nutrition Society (DGE) et al. (2018): Konsensuspapier zur Zuckerzufuhr in Deutschland
- World Health Organization (WHO, 2020): Guidelines on physical activity and sedentary behaviour
- Gemeinsamer Bundesausschuss (G-BA): Gesundheitsuntersuchungs-Richtlinie (Check-up)
- Buffey A. J. et al. (2022): The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health. Sports Medicine 52:1765–1787
- Shukla A. P. et al. (2015): Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. DOI: 10.2337/dc15-0429
- Regulation (EU) No 432/2012 (list of permitted health claims)
The content of this article is for general information only and does not replace medical or pharmaceutical advice. Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle.
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