Maintaining your blood sugar at an even level can be like walking a tightrope at times.
The primary objective in caring for people with either type 1 or type 2 diabetes is to avoid both hyperglycemia and hypoglycemia.
The potential dangers of both too much and too little glucose in the blood can affect one’s wellness and lifestyle.
An increase in blood sugar levels can make it challenging to achieve the desired level of glucose in the blood and can ultimately lead to further medical issues in the long run.
Are you searching for ways to regulate your blood sugar levels so you can live a healthy lifestyle? You’ve come to the appropriate spot for some practical advice.
Symptoms of High Blood Sugar
Identifying the indicators of hyperglycemia (high blood sugar levels) can help you effectively manage your diabetes.
Some individuals who have diabetes experience the effects of elevated blood sugar levels right away. Others don’t because their symptoms are mild or vague.
Signs of hyperglycemia usually start showing when your blood sugar level is higher than 250 milligrams per deciliter (mg/dL). Symptoms can worsen the longer it’s untreated.
Symptoms of a blood sugar spike may include:
- frequent urination
- fatigue
- increased thirst
- blurred vision
- headache
What Is a Blood Sugar Spike?
An increase in blood sugar levels occurs when glucose accumulates in the bloodstream, causing a sudden surge. This may happen after eating.
It is essential to be aware of the initial signs of hyperglycemia, or high blood sugar. Getting a diagnosis and beginning treatment as soon as possible can help to keep symptoms from worsening.
Early signs of high blood sugar can include:
- feeling thirsty
- having a very dry mouth
- urinating frequently
- having blurred vision
If you think you may have elevated blood sugar, you can do a finger prick to identify what your level is.
Engaging in physical activity and consuming H2O after having a meal, especially if the meal contained a large amount of starchy carbs, can assist in decreasing your levels of glucose.
An alternative to oral medication is injecting insulin, however, it is important to heed the advice of a physician regarding the amount of dosage. Insulin, if not employed correctly, can lead to a decrease in blood sugar levels, otherwise known as hypoglycemia.
If your blood sugar levels remain high for an extended period, you could be at risk of developing diabetic ketoacidosis.
Ketoacidosis and Ketosis
If you fail to address elevated blood sugar levels for an extended period of time, the glucose in your blood will increase and your cells will be deprived of energy. Your cells will use fat for fuel instead.
When your cells use fat instead of glucose, the process produces a byproduct called ketones:
- People with diabetes can develop diabetic ketoacidosis (DKA), a potentially deadly condition that causes the blood to become too acidic. Because of poorly functioning insulin in people with diabetes, ketone levels aren’t kept in check and can rise to dangerous levels very quickly. DKA can result in diabetic coma or death.
- People without diabetes can tolerate certain levels of ketones in the blood. This state is known as ketosis. They do not go on to develop ketoacidosis because their bodies are still able to use glucose and insulin properly. Properly functioning insulin helps keep the body’s ketones levels stable.
Signs and Symptoms of DKA
DKA is a medical emergency that requires immediate treatment. Call 911 or seek emergency medical attention if you experience any of the following signs and symptoms:
- fruity-smelling breath or sweat
- nausea and vomiting
- severe dry mouth
- trouble breathing
- weakness
- pain in the abdominal area
- confusion
- coma
How to Manage a Blood Sugar Spike
One of the most effective means of controlling elevated blood sugar levels is to monitor your blood sugar and follow the instructions for taking your medication. If you often have sharp rises in your blood sugar levels, your doctor may alter your medication regimen.
You can also lower your blood sugar by exercising. If your blood sugar level is persistently higher than 240 mg/dL, it is necessary to use a test kit to examine your urine for ketones.
If you do have ketones, do not exercise. In this instance, working out could potentially cause an increase in your blood sugar levels.
If you suspect that you have DKA, you can use a test kit to check your urine for ketone levels. If you detect elevated levels of ketones in your body, it is imperative that you contact a doctor right away and get emergency medical care.
Blood Sugar Spike Causes
Blood sugar levels fluctuate all day long. When you consume meals, particularly those that are rich in carbohydrates such as bread, potatoes, or pasta, your blood glucose levels will instantly increase.
If your blood glucose levels remain elevated, it is important to speak to a medical professional about how to better manage your diabetes. Blood sugar rises when:
- you’re not taking enough insulin
- your insulin isn’t lasting as long as you think it is
- you’re not taking your oral diabetes medication
- your medication dosage needs to be adjusted
- you’re using expired insulin
- you’re not following your nutritional plan
- you have an illness or infection
- you’re taking certain medications, like steroids
- you’re under physical stress, such as an injury or surgery
- you’re under emotional stress, such as trouble at work or home, or with money problems
If your blood sugar levels are usually in a good range, yet you are still having sudden increases, there could be a short-term or newer trigger.
Record what you eat and drink. Follow your physician’s directions regarding monitoring your blood sugar levels.
It is typical to take your blood sugar measurement first thing in the morning before you have had anything to eat and again 2 hours after you have eaten.
Having a few days’ worth of data can be beneficial in discovering what is causing an increase in one’s blood sugar levels when consulting with a medical professional.
Common reasons for blood sugar spikes include:
- Carbohydrates: Carbs get broken down into glucose very quickly. If you take insulin, talk with your doctor about your insulin-to-carb ratio.
- Fruits: Fresh fruits are considered healthy choices for people with diabetes by the American Diabetes Association (ADA), but they do contain a type of sugar called fructose that raises blood sugar. Fresh fruits are a better choice than juice, jellies, or jams.
- Fatty foods: Fatty foods can cause what’s known as the “pizza effect.” Taking pizza as an example, carbohydrates in the dough and sauce will raise your blood sugar immediately, but the fat and protein won’t affect your sugars until hours later.
- Juice, soda, electrolyte drinks, and sugary coffee drinks: These all affect your sugars, so don’t forget to count the carbs in your drinks.
- Alcohol: Alcohol raises blood sugar immediately, too, especially when mixed with juice or soda. It can also cause low blood sugars several hours later.
- Lack of regular physical activity: Daily physical activity helps insulin work more effectively. Talk with your doctor about adjusting your medication to fit your workout schedule.
- Overtreating low blood sugars: Overtreating is very common. Talk with your doctor about what to do when your blood glucose level drops so you can avoid swings in your blood glucose levels.
10 Simple Tips to Prevent Blood Sugar Spikes
1. Practice portion control when it comes to carbohydrates.
Carbohydrates are a form of nourishment that your body uses to generate energy. Carb-containing foods include grains, fruit, beans, veggies, and some dairy products such as milk and yogurt.
A wide variety of vegetables are not high in carbs, but some are known to have a higher starch content. Vegetables that are rich in starch have a higher concentration of the carbohydrate which can cause an increase in blood sugar levels. Examples of vegetables that are high in starch are potatoes, winter squash, corn, and peas.
To maintain a healthy balance of carbohydrate intake and maintain steady glucose levels, you can use the Plate Method for Diabetes to help portion out your carbs by making them up a quarter of your plate. This approach does not necessitate any calculation of carbohydrates, rather it helps you to form a mental image of your carbohydrate servings.
2. Avoid sugary drinks.
Beverages such as soda, tea and coffee with sugar, and fruit drinks all contain a high amount of added sugar. Things only get worse, liquids are digested from the stomach at a faster rate than solids, so the sugar found in drinks is much quicker to enter the bloodstream than carbohydrates or sugar from solid food.
Sweetened beverages are a major factor in increasing blood sugar levels. A standard 12-ounce can of soda contains 33 grams of added sugar, which is higher than the daily suggested amount of no more than 25 grams for women and nearly the maximum of 36 grams for men.
3. Cut back on added sugars.
Sugary drinks aren’t the only sources of added sugar. Researchers at the University of North Carolina believe that the majority of packaged foods have extra sugar added to them.
Prepared meals don’t necessarily seem unhealthy – yogurt, cereal, bread, and other edibles could have concealed added sugar included. Examine the nutritional information when you go shopping to reduce the amount of covertly added sugars.
4. Eat balanced meals that include protein and healthy fats.
Protein is one of the three macronutrients, the other two being carbohydrates and fat. Protein does not raise blood sugar levels in the same way that some carbohydrates can. Consuming a combination of protein and carbs can help keep blood sugar levels steady and stop them from rising quickly.
Fats that are good for you are loaded with omega-3 fatty acids and contain less saturated fat. Incorporating good fats into your diet can help keep your cholesterol levels in check. Healthy fats can be sourced from a variety of plant-based foods such as nuts, seeds, vegetable oils, and avocados, as well as coming from fatty fish like salmon.
5. Take diabetes medication as prescribed.
Be certain to adhere to your healthcare provider’s instructions when taking medication for diabetes. It is imperative that you utilize insulin if you want to maintain a consistent blood sugar level.
If you do not administer enough insulin, you could be more likely to experience surges in your blood sugar levels. It is important to remember to bring your mealtime insulin when going on trips or eating food away from home in order to avoid your blood sugar levels rising too high.
6. Include exercise in your daily routine.
Being physically active helps lower your blood sugar levels. Physical activity enhances the response of cells to insulin in individuals who are resistant to the hormone, which is the main source of type 2 diabetes.
When you exercise, your muscle cells use sugar for energy. You can reap the advantages of both aerobic exercise and weightlifting or strength training.
Strive to incorporate thirty minutes of exercise into your daily routine. You don’t have to do all 30 minutes at once – you can break it into more manageable chunks like three 10 minute parts.
7. Try to lose a few pounds if you can.
If you are overweight, you may be able to control your blood sugar levels more effectively by shedding some pounds. This could help to stop your blood sugar from fluctuating too much.
Dropping 5-10% of your original body weight can help to stop diabetes from developing in those in danger and can also aid in bettering blood sugar levels in those who have diabetes. For a person who weighs 200 pounds, that would mean a reduction of 10 to 20 pounds.
Reducing your weight can make insulin more effective in managing your blood sugar levels.
8. Don’t neglect good sleeping habits.
Not getting enough sleep can increase insulin resistance and result in sudden increases in blood sugar levels. Inadequate sleep patterns and working on a rotational basis have been linked to elevated glucose concentrations, which are potential causes for diabetes.
Insufficient rest or a disturbed biological clock appears to disrupt the body’s insulin reaction, causing insulin resistance.
There are also several things you can do to improve sleep hygiene, such as:
- Limiting daytime naps.
- Avoiding caffeine and other stimulants close to bedtime.
- Establishing a relaxing bedtime routine.
- Exercising during the day.
- Avoiding heavy, fatty, or spicy foods close to bedtime.
- Being exposed to natural light during the day.
- Keeping the sleeping environment comfortable, e.g., temperature between 60-67 degrees, using white noise machines, etc.
9. Focus on fiber.
Fiber is a kind of carbohydrate, but it does not cause an increase in your blood sugar because your body is unable to take it in. Eating fiber-rich carbs might help prevent blood sugar spikes.
Examples of foods that are high in dietary fiber include whole wheat bread, brown rice, barley, whole-wheat pasta, fruits, vegetables, nuts, seeds, and legumes.
Your goal should be to have a minimum of 25 grams of fiber every day to assist in maintaining stable blood sugar levels, preventing spikes in glucose levels, and for heart and digestive health.
10. Manage your stress level.
When you’re feeling overwhelmed, your adrenal glands secrete cortisol, a hormone. Cortisol brings about the reaction to fight or flee, leading to physical changes such as an enlargement of the pupils and an accelerated heartbeat. A study has shown that cortisol increases the amount of sugar in the blood and decreases the level of insulin.
Chronic stress can be detrimental as cortisol levels stay heightened for an extended period of time, which is not favorable for health. Ongoing stress can lead to health issues, including raising the chance of high blood sugar levels. Research has demonstrated that cortisol may be linked to higher blood sugar levels in those with type 2 diabetes.
Conclusion
A rapid rise in one’s blood glucose levels can cause a spike in their blood sugar. An elevation in blood sugar can raise your general blood sugar readings and make managing your blood sugar more difficult.
The most effective methods of avoiding abrupt increases in blood sugar and ensuring a consistent level are to adhere to a healthy diet, engage in physical activity, and consistently take any medication prescribed.
Individuals with diabetes struggle with abrupt increases in their blood sugar levels due to their body not being able to process glucose properly.
Untreated high blood sugar can be dangerous. It has the potential to cause a dangerous condition known as ketoacidosis. There is a heightened risk of developing severe conditions like heart illness, blindness, nerve damage, and renal failure.
Adhering to your medication schedule, periodically monitoring your blood sugar levels, and keeping a nutritious diet as well as a consistent exercise regimen can aid you in controlling your blood sugar levels and lower the chances of developing complications in the foreseeable future.
