Blood sugar spikes: causes and prevention

If you’ve experienced a rapid blood sugar spike and subsequent crash after eating sugary foods, you have a basic understanding of blood sugar spikes. However, the acute effects of transient increases in blood sugar are small compared to the potential cumulative harm to the body from long-term or sustained blood sugar spikes. hormonal balance and overall health.

And, while most of us hear about blood sugar dysregulation in relation to heart disease and diabetes, it can also greatly affect otherwise healthy people.

Maybe your recent physical and blood tests indicate that your heart and metabolism look fine. Maybe you experience occasional or bothersome mood swings, weight fluctuations, or lethargy for no clear reason.

No matter your health status, paying close attention to your blood sugar and minimizing blood sugar spikes are important strategies for staying healthy and supporting hormonal balance. Wondering what causes blood sugar spikes and why they can be harmful? Here’s what you need to know.

What is a blood sugar spike?

A glucose spike is when the amount of sugar released into the blood exceeds the normal range. There are two main players in this process:

• glucose: this the simplest sugarGlucose (also known as blood sugar) is the main source of energy that the human body obtains from food. This word comes from Greek Glucosmeaning “sweet wine.”
• insulin: This hormone is produced by the pancreas and instructs the body—especially cells in the muscles and liver—to accept glucose. Its function is to help convert food into energy.

When large amounts of carbohydrates consumed at once are quickly digested and broken down into glucose and then absorbed, blood sugar levels may spike.

“This usually happens after eating, especially foods high in sugar and carbohydrates,” says R.D.N. Kimberly WiemanMS, RDN.

Why are blood sugar spikes harmful?

Under normal circumstances, postprandial (after-meal) blood sugar increases are routine and temporary. Over time, however, chronic spikes in blood sugar can cause significant disruption to the body’s essential systems.

“High blood sugar causes low blood sugar insulin sensitivitywhich can disrupt hormonal balance, including estrogen. Nicole Levine, MDa California doctor.

Decreased insulin sensitivity occurs when the pancreas produces more and more insulin to encourage reluctant cells to absorb glucose. If these cells don’t respond accordingly—perhaps because they’re already flooded with glucose—sugar can build up in the blood.

Accumulated glucose is eventually stored as fat, which is where small amounts of estrogen are produced. In this case, more fat may disrupt estrogen levels.

“Research shows Insulin resistance caused by hyperglycemia can alter estrogen metabolism and disrupt hormonal balance,” Levine said.

blood sugar spike symptoms

Chances are you’ve experienced a slump after a sugar craze. “Some common symptoms of blood sugar spikes are thirst, frequent urination, fatigue, blurred vision, headaches, irritability and extreme hunger,” says Levine.

However, over time, chronic blood sugar spikes, combined with daily stress and lack of physical activity, can cause hormonal imbalances. This may cause the following symptoms:

• mood swings
• brain fog
• weight gain
• sleep problems
• metabolism slows down
• decreased libido
• premenstrual syndrome
• eager
• hot flashes
• Night sweats
• Bloating/gas
• acne

If you think you are experiencing the effects of elevated blood sugar, seek care from a medical professional.

What causes blood sugar to spike?

Typically, when carbohydrates enter the body, blood sugar levels rise temporarily (approximately one to two hours). The food is then converted into energy and blood sugar levels return to baseline.

“The body’s blood sugar levels naturally rise and fall throughout the day, usually with each meal,” says Dr. Candace Sethi, A certified personal trainer and clinical psychologist specializing in eating disorders.

But certain triggers can cause blood sugar to spike.

1. Simple carbohydrates

Consider the way a match burns versus the way wood burns.

Consuming carbohydrates in their simplest form causes them to be digested more quickly—a brief burst of energy—which causes blood sugar levels to rise faster (and more sharply).

“White rice, pasta and processed food Compare healthy carbohydrates Like whole wheat breads and cereals,” Sethi said. Of course, candy, sodas, and other foods high in sugarblood sugar Snacks can also spike blood sugar.

However, more Complex carbohydrates and fiber carbohydratesAs with whole fruits, vegetables and grains, digestion is slower and longer. This makes their absorption more gradual and the postprandial insulin curve flatter than the peak curve.

2. Pressure

In response to stress, the adrenal glands release cortisol. This hormone instructs the body to release glucose stored in the liver so that it has energy to fight off a perceived threat, whether it’s a charging lion or a looming deadline.

But the body doesn’t differentiate between the two. So if you’re constantly stressed, it releases a steady stream of cortisol – and therefore blood sugar – in response.

Since excess glucose is usually converted into fat, as well as some estrogen in the body is produced in adipose tissue — Over time, high levels of stress can disrupt estrogen levels. High levels of estrogen increase cortisol levels in the blood, leading to increased reactivity to stress, further perpetuating this cycle.

3. Lack of sleep

Sleep duration, quality and consistency are all there discovered Directly affects insulin sensitivity.

“Disruption in the sleep cycle makes it more difficult for the body to use insulin efficiently,” Seti said.

While more research is needed, researchers have identified a number of possible reasons why sleep deprivation may lead to decreased insulin sensitivity. Increased inflammatory markers and biomarkers, circadian rhythm disruption, lack of light, and elevated cortisol levels were observed in test subjects.

4. Dehydration

A large portion of the total blood volume is water. If you don’t drink enough, water will make up less of your blood volume, and glucose will make up a higher proportion.

As a result, dehydration Can concentrate the amount of glucose in the blood. It could also be Affects hormones This affects blood sugar regulation.

5. Skip breakfast

Add to the list of reasons to nourish yourself first thing in the morning Regulate your blood sugar appropriately throughout the rest of the day.

“Waiting until noon to take your first bite may increase blood sugar levels. After lunch and dinner,” Sethi said.

Researchers are still guessing why, but they found Skipping breakfast makes the liver resistant to insulin and increases glucose output. As a result, they observed that people who skipped breakfast had higher blood sugar levels after lunch compared to those who skipped breakfast.

How to reduce blood sugar spikes

You can limit blood sugar spikes through a variety of lifestyle changes.

Of course, some symptoms are more severe than others. If you are concerned about how your body handles blood sugar, you should talk to your doctor.

diet

Efforts to prevent blood sugar spikes start with a healthy, well-rounded diet. This starts with Limit added sugar And choose the energy carbohydrate type of your choice.

remember: simple carbohydrates Burns quickly and can cause blood sugar spikes and crashes. complex carbohydrates Fiber digests more slowly, making blood sugar levels more stable after meals and providing a more consistent source of energy.

combination Macro Also helpful.

“When consuming carbohydrates, it is important to have protein, fat or fiber That goes with it,” Wieman said. “This helps slow the absorption of sugar into the bloodstream, which prevents spikes in blood sugar levels.”

Levine agrees: “You can prevent blood sugar spikes by: stay hydrated and eat balanced diet Contains fiber and protein.

exercise

Making exercise a part of your daily routine is also key to helping reduce blood sugar spikes, both in the long and short term.

“Regular physical activity helps stabilize blood sugar levels Improve insulin sensitivity,” Levine said.

This is because the more you ask of your body, the easier it is for your body to accept the blood sugar it needs to meet those demands. The more muscle you have, the more tissue you have absorb circulating blood sugar.

Additionally, exercising after a meal can provide immediate benefits.

“Participate in some kind of physical activity shortly after the meal Can help reduce blood sugar spikes,” Weiman said. “Exercise causes the body to transport sugar from the blood to the muscles for energy.”

sleep

Researchers found Sleep length, quality and time all have significant effects on blood sugar, which has been natural rise Helps wake you up during the last few hours of sleep (a physiological response known as the “dawn phenomenon”).

To ensure these nightly fluctuations begin at healthy levels, Research shows Sustaining about seven hours of sleep per night is associated with higher insulin sensitivity.

This isn’t a license to sleep like a freshman in college; it’s a license to sleep like a freshman in college. get sleep too long Putting you in danger again. but add Just one hour Mindless time each night may help improve blood sugar levels and regulation.

Replenish

Many vitamins, minerals, herbs and other nutrients have been found to help support normal blood sugar and minimize the effects of post-meal blood sugar spikes. Some address dietary gaps, while others make it difficult to get enough from food alone.

Certain compounds, like those in Belle Vitale Daily Metabolism and Blood Sugar Support, can help enhance the body’s natural ability to burn fat, support a healthy metabolism, and maintain blood sugar within normal ranges:*

Other supplements may help positively impact blood sugar by addressing the effects of stress:

These adaptogens, combined with the other essential vitamins and minerals in Belle Vitale Daily Hormone and Stress Support, help combat the effects of stress, support healthy cortisol levels, and promote healthy hormones.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.