Everyone should be concerned about maintaining a balanced blood sugar level, not just those who have diabetes. Maintaining stable blood sugar levels helps you stay energized, safeguards your heart, and reduces your chance of developing chronic illnesses in the future.
The catch is that you might be unintentionally doing things that cause your blood sugar to spike even if you’re eating a reasonably healthy diet and avoiding sweets. Everything adds up, from your morning beverage to your sleep patterns.
Let’s examine eight routine behaviors that may be unknowingly raising your blood sugar levels and offer some easy solutions to help you get back on track.
1. Your Morning Drink Packs a Sugary Punch
Do you believe that an energy drink or sweet latte gets your day started off well? Rethink your thoughts. Despite their delicious flavors, many of these drinks are low in nutrients and high in sugar. A large flavored coffee drink from your favorite café, for instance, may have over 45 grams of added sugar, or more than 11 teaspoons! Additionally, the sugar is absorbed even more quickly when you drink it on an empty stomach, which raises your blood sugar levels sharply. If you can’t give up your flavored coffee, try requesting fewer syrup pumps or switching to unsweetened milk substitutes. Even better, to help counteract the sugar rush, have a high-protein, high-fiber breakfast with your beverage.
2. You’re Not Drinking Enough Water
Although mild dehydration is frequently overlooked, it can have an unexpected impact on blood sugar levels. Your body produces more cortisol and vasopressin when it is dehydrated, and these hormones have the ability to raise blood sugar levels. According to one study, adults who drink less water are more likely to experience blood sugar issues in the future. Don’t wait until you’re thirsty to fix it. Aim to drink water frequently throughout the day and keep a reusable bottle close at hand. Although 8 cups (64 oz) per day is a general goal, your needs may differ based on your activity level and the climate.
3. Chronic Stress Is Taking a Toll
Stress has very real physical effects; it’s not just a mental game. Your body produces cortisol and adrenaline when you’re under stress, and these chemicals can both cause your blood sugar to rise. Emotional eating or cravings for comfort foods—which are typically high in sugar—can also result from prolonged stress. Establish routines that allow you to unwind. Your body’s response to stress can be significantly altered by deep breathing, walking, mindfulness applications, or even just a few minutes of journaling.
4. You’re Skimping on Sleep
Blood sugar and sleep are closely related. Your body’s capacity to control glucose can be hampered by even one sleepless night. Lack of sleep raises the risk of type 2 diabetes and insulin resistance over time. Additionally, it increases your likelihood of reaching for sugary foods the following day. Make getting 7 to 9 hours of restful sleep every night a priority. Establish a relaxing bedtime routine, limit the amount of time spent on screens before bed, and adhere to a sleep schedule.
5. Sipping Sugary Drinks All Day
Fruit juices, chocolate milk, soda, and sweetened teas all add up. These drinks are quick-acting sugar bombs that raise blood sugar levels with minimal nutritional value. Frequent use has been connected to increased weight gain and type 2 diabetes rates. Instead of making sugary drinks a daily routine, treat them as an occasional treat. Replace them with unsweetened iced tea, sparkling water, or fruit-slice-infused water.
6. Your Meals Lack Protein and Fiber
Although eating only carbohydrates can cause rapid blood sugar spikes, they are not the enemy. After meals, blood glucose levels remain more stable because protein and fiber slow down digestion. Actually, studies have shown that eating vegetables and protein before carbs can dramatically lower blood sugar levels after meals. Every meal or snack should contain a source of protein (such as eggs, tofu, beans, or chicken) and foods high in fiber (such as vegetables, whole grains, or legumes).
7. You Sit for Long Periods
Sitting for the majority of the day, whether on the couch, at a desk, or in a car, can have a detrimental effect on your blood sugar levels. Insulin sensitivity is decreased by physical inactivity, making it more difficult for your body to regulate blood sugar levels. The good news, though? Walking for ten minutes after meals is one example of a brief exercise session that can help control blood sugar levels. Make more movement, even if it’s just a little bit. Walking after meals or standing up every 30 minutes can be beneficial, but the CDC suggests 150 minutes of moderate activity per week.
8. Fast Food Is a Go-To
Although convenience is paramount, the majority of fast food and takeout meals are laden with unhealthy fats, refined carbohydrates, and hidden sugars. Blood sugar spikes and chronic metabolic problems are caused by all of these. More home cooking has been linked to improved general health outcomes and a decreased risk of type 2 diabetes, according to research. Just make your favorite restaurant a treat once in a while rather than giving it up completely. Make an effort to prepare more meals at home with whole foods like vegetables, whole grains, and lean proteins.
What If You Think Your Blood Sugar Is High?
It could be worthwhile to consult your healthcare provider if you’re experiencing symptoms like fatigue, thirst, or blurred vision. You can learn more about how your body is handling glucose with a straightforward blood test.
Your provider can then assist you in creating a customized plan, which may include modifying your stress and sleep patterns, increasing your level of activity, or improving your diet.
Blood sugar balance is beneficial even if you do not have diabetes. Simple, daily decisions like drinking enough water, exercising, and controlling your stress can have a big impact on your health now and in the future.
The best part? Perfection is not necessary. Making small changes to your daily schedule can have a big impact on maintaining stable blood sugar levels and a healthy body.
