Latest news with #RebeccaJaspan
Time of India
01-07-2025
- Health
- Time of India
Think you are eating healthy? These 7 habits could be raising your blood sugar
Blood sugar goes up and down during the day — that's normal. We want to avoid big jumps, too high or too low, in blood sugar because they're not good for health. These ups and downs can happen from wrong meds, dehydration, stress, sickness, or eating lots of carbs. 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 by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like [Click Here] 2025 Top Trending local enterprise accounting software Esseps Learn More Undo 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 Live Events 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. ALSO READ: 30 overnight oats recipes that make breakfast effortless, healthy, and totally delicious 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.
Yahoo
01-07-2025
- Health
- Yahoo
7 Surprising Habits That Can Spike Your Blood Sugar, According to Diabetes Experts
Reviewed by Dietitian Kelly Plowe, M.S., RDBlood sugar should rise and fall, but health issues can arise when glucose remains elevated. Certain medications and not addressing stress are some of the many reasons why blood sugar spikes. Work with a certified diabetes educator or health care provider if you're having trouble managing your ups and downs in blood sugar are natural. What we want to avoid are large fluctuations in blood sugar, either too high or too low. Avoiding these fluctuations isn't always easy—glucose variability can occur for a variety of reasons, like taking too much or too little medication, dehydration, stress, illness and overeating foods high in carbohydrates. Rebecca Jaspan, M.P.H., RD, CEDS, CDCES, describes the process, 'Rises in blood sugar are normal for people with and without diabetes. Particularly when we eat, blood sugar rises, the hormone insulin is released and helps move the sugar from the blood into cells to produce energy. When there is a disturbance in this insulin process, either from insulin resistance or not making enough insulin, the sugar stays in the blood and causes prolonged high blood sugar, which can be detrimental to health over time.' Here are seven habits diabetes experts recommend to help keep your blood sugar from spiking. Stress is inevitable, but chronic stress that is not addressed can hurt your health. Jaspan says, 'High stress is one factor that can increase blood sugar. When we are stressed, the stress hormones cortisol and adrenaline are released, which can raise blood sugar and disrupt normal insulin function. This 'fight or flight' response keeps sugar in the blood longer rather than it moving into cells.' Lauren Plunkett, RDN, CDCE, a registered dietitian, certified diabetes care and education specialist and a person living with type 1 diabetes, adds, 'When emotional stress is constant, it becomes chronic and this can lead to health problems over time.' Exercise, a healthy habit, is important for increasing insulin sensitivity, i.e., how your body uses insulin. Regular exercise improves circulation, heart and respiratory health, and is a pivotal part in maintaining a healthy weight, increasing energy and mood, and building and maintaining bone and muscle. Exercise improves blood sugar and can even cause it to dip below normal. However, for some people, strenuous exercise may cause blood sugar to rise. This occurs when adrenaline is released. Adrenaline can raise blood sugar by stimulating your liver to release glucose. In addition, Jaspan says, 'The body needs more glucose for energy during this type of exercise, causing the liver to release glucose into the bloodstream.' This rise is usually short, and 'not necessarily unhealthy,' and 'a completely normal part of our physiology,' adds Plunkett. If you have insulin resistance and diabetes, Jaspan recommends incorporating a variety of exercises and focusing on low- and medium-intensity exercises such as walking, Pilates and moderate weight training. Several classes of medications can cause blood sugar to rise. Medications like glucocorticoids, antipsychotics, heart medications (statins, beta blockers, diuretics), immunosuppressive drugs and hormone treatments are associated with changes in glucose metabolism and the incidence of high blood sugar or diabetes. If you have diabetes, make sure your care provider is aware of all the medications you're taking. And don't start or stop taking any medications without speaking to your provider first. When you are not adequately hydrated, glucose becomes more concentrated in your blood, which can cause your levels to rise. To stay hydrated, women should aim for 11.5 cups (91 ounces) of fluids per day and men 15.5 cups (125 ounces) of fluids per day. This accounts for 20% of your fluid intake from the food you consume. However, your individual fluid needs can vary based on climate, sweat, physical activity and illness. Determine if you are adequately hydrated by examining your urine. It should be light yellow. The American Diabetes Association cautions people with diabetes to carefully read labels, as sugar-free and no-sugar-added claims do not necessarily mean that a food is carbohydrate-free or lower in carbohydrates. Carbohydrates are the macronutrients that impact blood sugar the most. Therefore, if you overeat sugar-free foods, your blood sugar may rise too high. Keep in mind that 'When we eat, our food has an absorption rate that lasts for several hours. Blood glucose rises and typically falls during this time, and the rate of absorption is a result of meal composition. If blood glucose rises while eating and continues to rise between meals, it might be time to talk with a dietitian trained in preventing insulin resistance through lifestyle,' says Plunkett. It's tempting to stay up late to binge a thrilling new show or listen to your favorite podcast, but sleep and diabetes have a bidirectional relationship. Not enough sleep can cause blood sugar to rise. High blood sugar often interrupts sleep, especially if you are making frequent bathroom trips in the middle of the night. In a cohort study, researchers evaluated the risk of developing diabetes and sleep duration. They discovered that people who slept less than six hours per night had a greater risk of developing type 2 diabetes. , Research also demonstrates that people with diabetes who have inadequate sleep duration or sleep quality have higher fasting blood sugar, hemoglobin A1C, and experience more insulin resistance. Ideally, aim for seven to nine hours of sleep per night. Try to be consistent and shoot for the same bedtime and wakeup time daily. Frequent sun exposure can increase the chances of getting burned. Sunburn is often accompanied by pain, which can increase stress hormones and, as a result, increase your blood sugar. Skipping breakfast Drinking too much coffee Using a nose spray Not taking care of your teeth Blood glucose is supposed to rise and fall throughout the day. The problem occurs when blood sugar is elevated for long periods, increasing the risk of developing diabetes or complications of diabetes for those people who have it. Knowing where your blood sugar should be and which behaviors elevate it higher than normal is important. Many habits that increase blood sugar, such as too much stress, inadequate hydration and lack of sleep, can be remedied with simple lifestyle modifications. If you are unsure where to start or what your blood sugar should be, reach out to a certified diabetes educator or your health care provider. Read the original article on EATINGWELL
