Think you are eating healthy? These 7 habits could be raising your blood sugar
Rebecca Jaspan, MPH, RD, says blood sugar rises when we eat, and insulin helps move sugar into cells for energy. But if insulin doesn't work right, due to resistance or low production, the sugar stays in the blood and causes long-term high blood sugar, which is bad, as per the report by EatingWell.
7 surprising habits that can raise blood sugar
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1. Not dealing with stress
Stress is normal, but too much of it for a long time is dangerous. Stress releases hormones like cortisol and adrenaline, which raise blood sugar and mess with insulin. This is called a 'fight or flight' response — it keeps sugar in your blood longer instead of using it for energy. Lauren Plunkett, RDN, says if stress is constant, it becomes chronic stress, and this can hurt your health over time, as per the report by EatingWell.
2. Doing too much intense exercise
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Exercise is great for health and helps your body use insulin better. It improves your heart, lungs, mood, energy, and keeps weight in control. But, very hard workouts, like high-intensity ones, can cause blood sugar to rise for a short time.
That's because adrenaline is released, and your liver releases glucose, sugar for energy. Jaspan says this is normal and not harmful for most. But if you have diabetes or insulin resistance, try moderate exercises like walking, Pilates, or light weights. Plunkett adds that this kind of blood sugar rise during workouts is part of normal body function, as per the report by EatingWell.
3. Taking certain medications
Some meds can make blood sugar go up. These include: glucocorticoids, antipsychotics, statins, beta blockers, diuretics, hormone treatments, and immune-suppressing drugs. If you have diabetes, always tell your doctor about all the meds you take. Never stop or change any meds without asking your doctor, according to the report by EatingWell.
4. Not drinking enough water
If you're dehydrated, your blood sugar can go higher because the glucose becomes more concentrated. To stay hydrated, women should drink about 11.5 cups (91 oz) fluids daily. Men should have 15.5 cups.
20% of this comes from food. Your fluid needs can change depending on weather, sweating, exercise or being sick. Check your urine: if it's light yellow, you're well hydrated, as reported by EatingWell.
5. Eating too many 'sugar-free' foods
Just because something is labeled 'sugar-free' doesn't mean it's free of carbs. Carbs are what raise your blood sugar the most. Overeating sugar-free snacks can still spike blood sugar. Plunkett says when we eat, our blood sugar rises and falls for hours. If it keeps rising even between meals, it may be time to talk to a dietitian.
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6. Not getting enough sleep
Staying up late for shows or podcasts sounds fun, but not sleeping enough is bad for blood sugar. Poor sleep can raise blood sugar, and high blood sugar can wake you up at night, especially to pee.
One study showed people who sleep less than 6 hours have a higher risk of type 2 diabetes, as mentioned in the report by EatingWell.
Less sleep also leads to higher fasting blood sugar, more insulin resistance, and higher A1C levels. Best is to sleep 7 to 9 hours every night, and keep your sleep schedule consistent.
7. Getting too much sun
Too much sun is equal to sunburn, which causes pain. Pain causes stress hormones to rise, and that raises blood sugar.
Other habits that may increase blood sugar
Skipping breakfast
Drinking too much coffee
Using nose sprays
Not brushing/flossing your teeth properly
Expert final take
Blood sugar is supposed to go up and down daily — that's normal. Problems start when it stays high too long — which raises risk of diabetes and health complications, according to the report by EatingWell.
Fixing simple things like hydration, sleep, stress, and daily habits can really help. If you're not sure where to start, see a diabetes educator or doctor.
FAQs
Q1. Can stress raise blood sugar even if I eat healthy?
Yes! Stress makes hormones like cortisol go up, which can raise blood sugar even without eating sugary food.
Q2. Does sugar-free food still raise blood sugar?
Yes. Sugar-free doesn't mean carb-free. Too many carbs, even from sugar-free foods, can spike your blood sugar.
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