Managing Blood Sugar Spikes: Tips for Stability

People can prevent sharp rises in blood sugar by properly managing diabetes, engaging in regular physical activity, eating balanced meals, and limiting the intake of sugary foods and drinks.

Blood sugar surges, characterized by a quick and temporary rise in blood glucose levels, can have harmful health effects. Diabetes is a condition that can lead to dangerously high blood sugar levels. If not managed, it can result in serious complications.

Even those without diabetes need to pay attention to managing their blood sugar levels for better health. While diet is a significant factor, others such as stress, sleep disturbances, and dehydration can also contribute.

How can you prevent severe blood sugar spikes? Here are some tips for maintaining stability and balance:

How to Immediately Lower Blood Sugar

For someone with type 1 diabetes experiencing high blood sugar or hyperglycemia, taking an insulin injection as prescribed can help. Monitoring blood sugar afterward ensures levels return to target.

Exercise also helps, as muscles need more glucose for energy, reducing blood sugar levels. Physical activity can lower blood sugar for 24 hours or more and increase insulin sensitivity.

However, avoid exercise if ketones are present in urine, as this can lead to an additional blood sugar spike.

Ketones, a chemical byproduct of fat breakdown for energy, can poison the body and cause diabetic ketoacidosis (DKA), a medical emergency. Seek healthcare if symptoms include:

• Rapid, deep breathing
• Dry, flushed skin
• Dry mouth
• Frequent urination
• Fruity-smelling breath
• Headache
• Nausea and vomiting

Signs and Symptoms of High Blood Sugar

People without diabetes may not notice slight fluctuations in blood sugar, as their bodies regulate glucose efficiently within the normal range. However, consuming large quantities of sugary or high-carb foods can temporarily affect energy or mood.

For those with diabetes, high blood sugar can cause symptoms such as:

• Extreme fatigue
• Feeling very thirsty
• Blurred vision
• Frequent urination

Tips for Blood Sugar Stability

Here are some tips to achieve stable blood sugar levels:

• Prefer Complex Carbs: Choose whole grains, legumes, and vegetables, which have a lower impact on blood sugar levels than refined carbs.
• Eat Balanced Meals: Combine carbs with protein, healthy fats, and fiber-rich foods like fruits, vegetables, whole grains, and legumes for a gradual, stable glucose release into the bloodstream. Protein-rich foods include poultry, fish, tofu, eggs, and legumes.
• Portion Control: Watch portion sizes to avoid excessive carb intake, which can lead to blood sugar fluctuations.
• Limit Sugary Foods and Drinks: Minimize sugary drinks, sweets, desserts, and processed snacks that can cause blood sugar spikes.
• Monitor Blood Sugar Levels: Regular monitoring helps identify patterns or triggers for fluctuations. Use a continuous glucose monitor to reflect real-time effects of different foods on blood sugar.
• Stay Hydrated: Drink plenty of water throughout the day to support hydration and maintain stable blood sugar levels.
• Engage in Regular Physical Activity: Improve insulin sensitivity and promote stable blood sugar control with regular exercise.
• Manage Stress: Minimize stress and consider incorporating mindfulness practices into daily routine; yoga and meditation might help.

People can also seek guidance from healthcare professionals or dietitians for personalized advice and effective blood sugar management.

Causes of Blood Sugar Spikes

Here are some potential causes of blood sugar spikes:

• High-Carb Foods: The body quickly breaks down sugary snacks like white bread, pasta, and sugary drinks into glucose, causing blood sugar rises.
• Lack of Exercise: Exercise helps regulate blood sugar by increasing insulin sensitivity and promoting glucose absorption by muscles. Lack of exercise contributes to high blood sugar as the body uses less glucose.
• Stress: Stress hormones like cortisol can raise blood sugar levels. The body's stress response can disrupt insulin production and use, leading to elevated blood sugar.
• Insufficient Sleep: Quality sleep deprivation or chronic sleep loss can disrupt hormonal balance, including insulin regulation.
• Illness or Infection: Illness can cause temporary blood sugar spikes due to stress hormones and increased insulin resistance.

When to See a Doctor

People with diabetes should seek medical advice if they experience:

• Persistent or severe blood sugar spikes
• Frequent or severe hypoglycemia
• New or worsening symptoms related to blood sugar control
• Difficulty managing blood sugar levels effectively

A doctor can provide comprehensive evaluation, guidance, and necessary adjustments to the treatment plan, ensuring optimal blood sugar management. Timely medical care can improve overall health and prevent potential complications related to uncontrolled blood sugar.

Conclusion

Maintaining stable blood sugar levels is vital as spikes can adversely affect energy, mood, cognitive function, and long-term health.

Adopting a balanced, nutritious diet is crucial for preventing blood sugar spikes. Choosing complex carbs, incorporating lean proteins, controlling portion sizes, limiting sugary foods, increasing fiber intake, and consistently monitoring blood sugar can help maintain stable blood sugar levels.

Prof. Julio Weinstein is the head of the diabetes research unit at Wolfson Hospital and a senior diabetes doctor at the DMC Diabetes Treatment Center.