- Blood sugar should rise and fall, but health issues can arise when glucose remains elevated.
- Certain medications and not addressing stress are some of the many reasons why blood sugar spikes.
- Work with a certified diabetes educator or health care provider if you’re having trouble managing your glucose.
Some ups and downs in blood sugar are natural. What we want to avoid are large fluctuations in blood sugar, either too high or too low. Avoiding these fluctuations isn’t always easy—glucose variability can occur for a variety of reasons, like taking too much or too little medication, dehydration, stress, illness and overeating foods high in carbohydrates.
Rebecca Jaspan, M.P.H., RD, CEDS, CDCES, describes the process, “Rises in blood sugar are normal for people with and without diabetes. Particularly when we eat, blood sugar rises, the hormone insulin is released and helps move the sugar from the blood into cells to produce energy. When there is a disturbance in this insulin process, either from insulin resistance or not making enough insulin, the sugar stays in the blood and causes prolonged high blood sugar, which can be detrimental to health over time.” Here are seven habits diabetes experts recommend to help keep your blood sugar from spiking.
1. Not Addressing Your Stress
Stress is inevitable, but chronic stress that is not addressed can hurt your health. Jaspan says, “High stress is one factor that can increase blood sugar. When we are stressed, the stress hormones cortisol and adrenaline are released, which can raise blood sugar and disrupt normal insulin function. This ‘fight or flight’ response keeps sugar in the blood longer rather than it moving into cells.” Lauren Plunkett, RDN, CDCE, a registered dietitian, certified diabetes care and education specialist and a person living with type 1 diabetes, adds, “When emotional stress is constant, it becomes chronic and this can lead to health problems over time.”
2. High-Intensity Exercise
Exercise, a healthy habit, is important for increasing insulin sensitivity, i.e., how your body uses insulin. Regular exercise improves circulation, heart and respiratory health, and is a pivotal part in maintaining a healthy weight, increasing energy and mood, and building and maintaining bone and muscle.
Exercise improves blood sugar and can even cause it to dip below normal. However, for some people, strenuous exercise may cause blood sugar to rise. This occurs when adrenaline is released. Adrenaline can raise blood sugar by stimulating your liver to release glucose.
In addition, Jaspan says, “The body needs more glucose for energy during this type of exercise, causing the liver to release glucose into the bloodstream.” This rise is usually short, and “not necessarily unhealthy,” and “a completely normal part of our physiology,” adds Plunkett. If you have insulin resistance and diabetes, Jaspan recommends incorporating a variety of exercises and focusing on low- and medium-intensity exercises such as walking, Pilates and moderate weight training.
3. Taking Certain Medications
Several classes of medications can cause blood sugar to rise. Medications like glucocorticoids, antipsychotics, heart medications (statins, beta blockers, diuretics), immunosuppressive drugs and hormone treatments are associated with changes in glucose metabolism and the incidence of high blood sugar or diabetes. If you have diabetes, make sure your care provider is aware of all the medications you’re taking. And don’t start or stop taking any medications without speaking to your provider first.
4. Not Paying Attention to Hydration
When you are not adequately hydrated, glucose becomes more concentrated in your blood, which can cause your levels to rise. To stay hydrated, women should aim for 11.5 cups (91 ounces) of fluids per day and men 15.5 cups (125 ounces) of fluids per day. This accounts for 20% of your fluid intake from the food you consume. However, your individual fluid needs can vary based on climate, sweat, physical activity and illness. Determine if you are adequately hydrated by examining your urine. It should be light yellow.
5. Eating Large Amounts of Sugar-Free Foods
The American Diabetes Association cautions people with diabetes to carefully read labels, as sugar-free and no-sugar-added claims do not necessarily mean that a food is carbohydrate-free or lower in carbohydrates. Carbohydrates are the macronutrients that impact blood sugar the most. Therefore, if you overeat sugar-free foods, your blood sugar may rise too high.
Keep in mind that “When we eat, our food has an absorption rate that lasts for several hours. Blood glucose rises and typically falls during this time, and the rate of absorption is a result of meal composition. If blood glucose rises while eating and continues to rise between meals, it might be time to talk with a dietitian trained in preventing insulin resistance through lifestyle,” says Plunkett.
6. Skipping Out on Sleep
It’s tempting to stay up late to binge a thrilling new show or listen to your favorite podcast, but sleep and diabetes have a bidirectional relationship. Not enough sleep can cause blood sugar to rise. High blood sugar often interrupts sleep, especially if you are making frequent bathroom trips in the middle of the night. In a cohort study, researchers evaluated the risk of developing diabetes and sleep duration. They discovered that people who slept less than six hours per night had a greater risk of developing type 2 diabetes. ,
Research also demonstrates that people with diabetes who have inadequate sleep duration or sleep quality have higher fasting blood sugar, hemoglobin A1C, and experience more insulin resistance. Ideally, aim for seven to nine hours of sleep per night. Try to be consistent and shoot for the same bedtime and wakeup time daily.
7. Getting Too Much Sun
Frequent sun exposure can increase the chances of getting burned. Sunburn is often accompanied by pain, which can increase stress hormones and, as a result, increase your blood sugar.
Other Habits That Can Increase Blood Sugar:
- Skipping breakfast
- Drinking too much coffee
- Using a nose spray
- Not taking care of your teeth
Meal Plan to Try for Better Blood Sugar
7-Day High-Protein, High-Fiber Meal Plan for Better Blood Sugar, Created by a Dietitian
Our Expert Take
Blood glucose is supposed to rise and fall throughout the day. The problem occurs when blood sugar is elevated for long periods, increasing the risk of developing diabetes or complications of diabetes for those people who have it. Knowing where your blood sugar should be and which behaviors elevate it higher than normal is important. Many habits that increase blood sugar, such as too much stress, inadequate hydration and lack of sleep, can be remedied with simple lifestyle modifications. If you are unsure where to start or what your blood sugar should be, reach out to a certified diabetes educator or your health care provider.