Blood sugar spikes: causes and prevention


If you’ve ever experienced a quick spike and subsequent crash after consuming sugary foods, you have a basic understanding of glucose spikes. But the acute effects of a momentary spike in blood sugar are minor compared to the potential cumulative damage of chronic or continuous spikes in glucose a hormonal balance and health in general.

And while we mostly hear about blood sugar dysregulation in relation to heart disease and diabetes, it can also greatly affect healthy people.

Perhaps your most recent physical exam and blood work indicated that your heart and metabolism look good. You may have experienced some occasional or persistent mood swings, weight fluctuations, or lethargy without a clear culprit.

Regardless of your health status, monitoring your blood sugar and minimizing blood glucose spikes is an important tactic for health and maintaining hormonal balance. Wondering what causes blood sugar spikes and why they can be harmful? Here’s what you need to know.

What is a glucose spike?

blood sugar spike chart | Why are glucose spikes harmful?

A glucose spike refers to the release of sugar into the bloodstream in amounts that exceed the normal range. The process has two main actors:

  • Glucose: The the simplest of sugarsGlucose (also known as blood sugar) is the body’s main source of energy from food. The word derives from the Greek word glucosewhich means “sweet wine”.
  • Insulin: Produced by the pancreas, this hormone directs the body, especially muscle and liver cells, to accept glucose. Its function is to help convert food into energy.

When a large amount of carbohydrates eaten at once is quickly digested and broken down into glucose and then absorbed, blood sugar levels can rise.

“This usually happens after lunch, especially when foods high in sugar and carbohydrates are consumed,” says a registered dietitian nutritionist. Kimberley WiemannMS, RDN.

Why are glucose spikes harmful?

Under normal circumstances, a postprandial (after a meal) rise in blood sugar is routine and temporary. Over time, however, chronic high blood sugar spikes can cause major disruptions to the body’s basic systems.

“Spikes in blood sugar can cause a reduction insulin sensitivitywhich can disrupt hormonal balance, including estrogen,” according to Nicole Levine, MDa physician based in California.

Reduced insulin sensitivity results when the pancreas produces more and more insulin to encourage reluctant cells to take up glucose. If these cells do not respond proportionately, perhaps because they are already full of glucose, sugar can build up in the bloodstream.

This accumulated glucose can end up being stored as fat, which is where small amounts of estrogen are produced. More fat in this case can be alter estrogen levels.

Research shows that insulin resistance caused by high blood sugar levels changes estrogen metabolism and disrupts hormonal balance,” says Levine.

Symptoms of high blood sugar

stressed working woman | Why are glucose spikes harmful?

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

Over time, however, chronic spikes in blood sugar, along with daily stress and lack of physical activity, can create hormonal imbalances. This can cause symptoms including:

  • Mood swings
  • brain fog
  • Weight gain
  • Sleep problems
  • Slow metabolism
  • Decreased sexual desire
  • PMS
  • wishes
  • Suffocation
  • night sweats
  • Bloating/gas
  • Acne

If you think you are experiencing the effects of high blood sugar, seek the attention of a medical professional.

What causes blood sugar spikes?

Normally, when carbohydrates enter the body, glucose levels rise temporarily (approx one or two hours). Food is then converted into energy and blood sugar levels return to baseline.

“It’s natural for the body’s blood sugar level to rise and fall throughout the day, with an elevation usually occurring at each meal,” she says. Dr. Candice Seti, a certified personal trainer and clinical psychologist specializing in eating disorders.

But certain triggers can cause blood sugar spikes.

1. Simple carbohydrates

couple eating cupcakes | Why are glucose spikes harmful?

Think about how a match burns versus how a log burns.

Consuming your carbs in their simplest form makes them quicker to digest, a short burst of energy, therefore causing your blood sugar levels to rise faster (and more intensely).

“White rice, pasta and processed foods are more likely to cause a rise in blood sugar than healthy carbs like breads and whole grains,” says Seti. Of course, sweets, sodas and other sugars,glycemic Sweets can also raise blood glucose.

However, more complex and fibrous carbohydrateslike those from fruits, vegetables and whole grains, they are digested more slowly and over a longer period of time. This gives them more gradual absorption and a flatter insulin curve after meals, rather than one that has a peak.

2. Stress

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

But the body does not differentiate between the two. So if you’re in a constant state of duress, you’re going to release a constant stream of cortisol, and by extension, blood sugar, in response.

And since excess glucose often turns into fat and part of the body’s estrogen occurs in fatty tissue — High levels of stress can alter estrogen levels over time. High estrogen levels can increase cortisol levels in the blood, causing greater reactivity to stress, further perpetuating the cycle.

3. Inadequate sleep

Sleep duration, quality and consistency have it all been found to directly affect insulin sensitivity.

A disruption in your sleep cycle can make it harder for your body to use insulin effectively,” says Seti.

Although more studies are needed, researchers have found a number of potential contributors to decreased insulin sensitivity as a result of insufficient sleep. Increased inflammatory markers and biomarkers, disruption of circadian rhythms, exposure to inappropriate light, and elevated cortisol levels were observed in the test subjects.

4. Dehydration

woman pouring water into cup | Why are glucose spikes harmful?

The total volume of blood consists largely of water. If you don’t drink enough, the proportion of blood volume that is water decreases, making the proportion of glucose higher by comparison.

As a result, dehydration can concentrate the amount of glucose in the blood. It can also be affect hormones which influence the regulation of blood sugar.

5. Skipping breakfast

Add to the list of reasons to nurture yourself early in the morning the correct regulation of blood sugar during the rest of the day.

“Waiting until noon to have your first bite can spike your blood sugar levels after lunch and dinner“, says Seti.

Researchers are still hypothesizing the reasons, however they have found that skipping breakfast makes the liver resistant to insulin while increasing glucose production. As a result, they observed elevated blood sugar levels after lunch in those who skipped breakfast compared to those who did not.

How to reduce blood sugar spikes

There are a number of lifestyle modifications you can make to limit glucose spikes.

Of course, some symptoms are more severe than others. If you have questions about how your body processes blood sugar, you should consult a doctor.

diet

healthy food | Why are glucose spikes harmful?

The effort to prevent glucose spikes starts with a healthy and well-rounded diet. And that starts with limiting added sugar and curating the types of carbohydrates you choose for energy.

Remember: simple carbohydrates they burn quickly and can cause your blood glucose to spike and crash. complex carbohydrates and fiber are digested more slowly, keeping postprandial blood sugar levels more stable and providing a more consistent source of energy.

combining macros also helps

“When consuming carbohydrates, it is important to have a source of protein, fat or fiber along with that,” says Wiemann. “This can help slow the absorption of sugar into the bloodstream, thereby preventing a spike in blood sugar levels.”

Levine agrees: “You can prevent blood sugar spikes stay hydrated and food balanced meals with fiber and protein”.

exercise

Making exercise part of your routine is also key to helping reduce blood sugar spikes, both long-term and immediate.

“Regular physical activity helps stabilize blood glucose levels in general improves insulin sensitivityLevine says.

This is because the more demands you place on your body, the more receptive it will be to the blood glucose needed to fuel those demands. And the more muscle you build, the more tissue you’ll have with which to absorb sugar in circulating blood.

Also, getting physical after lunch can have instant benefits.

“Participate in some type of physical activity shortly after meals can help reduce blood sugar spikes” says Wiemann. “Exercise causes the body to pull sugar from the bloodstream into the muscles for energy.”

to sleep

woman sleeping | Why are glucose spikes harmful?

Researchers have found that the duration, quality and timing of sleep have a significant impact on blood sugar, which already rise naturally in the last hours of sleep, a physiological response known as the “dawn phenomenon” – to help wake up.

To ensure that these nocturnal fluctuations start at a healthy level, show studies that consistently sleeping about seven hours per night is associated with greater insulin sensitivity.

This is not a license to sleep like a freshman; achieving too much closed eye it will put you at risk again. But adding just an hour of unconscious time per night can help improve blood glucose levels and regulation.

Supplementation

A number of vitamins, minerals, herbs and other nutrients have been found to help maintain normal blood sugar and minimize the effects of post-meal glucose spikes. Some address dietary deficiencies, while others are difficult to obtain in sufficient amounts from food alone.

Certain compounds, like those found in Belle Vitale Daily Metabolism & Blood Support, can help improve your body’s natural ability to burn fat, support healthy metabolism, and keep your blood sugar already within the normal range:*

Other supplements can help positively impact blood sugar by addressing the role of stress:

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



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