10 Everyday Things That Spike Blood Sugar and Put You at Risk

Even if you’re managing your diet, exercising regularly, and following your treatment plan, blood sugar levels can still spike unexpectedly.

Here are 10 everyday things that may cause these fluctuations, along with details on how to mitigate them.

1.Artificial Sweeteners May Cause Hyperglycemia in the Long Run

While diet sodas and zero-calorie sweeteners are often marketed as healthier alternatives to sugary drinks, studies suggest that they may increase insulin resistance over time. Once consumed, artificial sweeteners may interfere with the body’s ability to regulate blood sugar levels. While they’re less harmful than regular sugar, don’t rely on them long-term. For healthier control, water remains the best option. The American Heart Association suggests using these sweeteners only as a temporary bridge to help reduce sugar intake, but they shouldn’t be a permanent substitute.

2. Foods High in Saturated Fat Have the Potential to Worsen Insulin Resistance

Saturated fats, commonly found in foods like cheese, red meat, fried foods, and baked goods, can exacerbate insulin resistance, making it harder for your body to regulate blood sugar. Even without significant weight gain, saturated fats can worsen insulin sensitivity. The Cleveland Clinic recommends that 25-35% of your daily calories come from fats, but no more than 10% from saturated fats. Opt for heart-healthy fats like those in nuts, avocados, and salmon, which can slow glucose release into the bloodstream and promote overall heart health.

3. Skipping Breakfast Can Lead to Higher Blood Sugar All Day

Breakfast is crucial. Skipping it can lead to elevated levels throughout the day, as shown by research involving participants with high blood sugar. When breakfast is skipped, the pancreas’s insulin-producing beta cells may not function optimally, leading to a day-long rise. Instead of sugary cereals and juices, choose balanced, low-carb options like scrambled eggs with spinach, which provide lasting energy without spiking readings.

4. Hormonal Changes in Menstruation Tend to Mess With Blood Sugar Levels

Fluctuations in estrogen and progesterone during different phases of the menstrual cycle can cause blood sugar to spike, especially during ovulation and the days leading up to menstruation. This hormonal imbalance is even more unpredictable during perimenopause. Tracking your menstrual cycle can help you identify patterns and work with your healthcare provider to adjust your treatment plan accordingly.

5. Physical Inactivity Can Elevate Blood Sugarin a Matter of Days

Physical activity enhances insulin sensitivity, which helps cells utilize glucose more efficiently. Exercise can even reduce the need for medication in some cases. Conversely, just three days of inactivity can cause  levels to rise, even in otherwise healthy people. Regular exercise, even mild activities like walking or yoga, can prevent these fluctuations. To avoid hypoglycemia during exercise, it’s essential to monitor your blood sugar before, during, and after workouts.

6. Stress Increases Cortisol, Which Affects Insulin Sensitivity

Emotional stress from work, family issues, or even positive life changes can lead to elevated levels. This is due to the release of cortisol, a stress hormone that reduces insulin sensitivity. Physical stress from illness or injury can have the same effect. Learning stress management techniques like deep breathing, short walks, or a daily meditation routine can help control cortisol levels and, in turn, manage blood sugar.

7. The Body’s Inflammatory Response to Infection Can Cause Blood Sugar to Rise

When you’re sick, your body releases stress hormones to fight off infection, which can cause blood sugar to soar. This inflammatory response, while necessary for recovery, can be problematic for control. It’s important to have a plan for managing your high blood glucose during illness. Work with your doctor to determine how often to check your blood, adjust your medications if needed, and stay alert for signs of complications like diabetic ketoacidosis, which may require additional intervention.

8. Medications and Supplements May Contribute to Blood Sugar Changes

Some over-the-counter and prescription medications, including corticosteroids, birth control pills, antidepressants, and asthma medications, can increase blood sugar levels. Even certain vitamins and supplements can interfere with insulin regulation. Always inform your healthcare provider about every medication or supplement you’re taking, so they can recommend alternatives or help you manage potential spikes in blood glucose caused by these drugs.

9. Lack of Sleep Can Increase Stress and Lower Insulin

Poor sleep quality or insufficient sleep can lead to higher cortisol levels, reduced insulin sensitivity, and  spikes. In fact, a lack of sleep can trigger hunger hormones, leading to overeating and further increases. The Sleep Foundation recommends 7-9 hours of sleep per night for adults. Pay extra attention to your numbers after restless nights, and try to establish a consistent sleep routine to improve your overall health.

10. Poor Dental Health

Gum disease is both a complication and a potential cause of increased blood sugar levels. Inflammation caused by gum infections can make it harder to control, while also increasing the risk of other infections. The American Dental Association suggests that people with elevated sugar should be extra diligent about oral hygiene by brushing twice a day, flossing, and seeing a dentist regularly. Letting your dentist know about your condition can help them provide better care and early intervention for potential dental problems.

By being aware of these everyday factors, you can take proactive steps to better manage your blood sugar levels and avoid unexpected spikes.