Know How to Prevent Blood Sugar Spikes

If you have diabetes, you know that managing your glucose levels day-to-day to prevent sharp rises in blood sugar is challenging. High blood sugar spikes are not healthy for you. They can result in serious health complications. That is why you want to understand blood sugar spike symptoms and how to prevent them.

Blood sugar spike symptoms include:

·         Frequent urination: Because of excess glucose levels, the kidneys are not able to reabsorb all the glucose and return it to the bloodstream. As a result, excess glucose exits the body through frequent urination.

·         Increased thirst: Frequent urination can cause dehydration, which leads to thirst and the need to drink more fluids.

·         Fatigue: High blood glucose impairs your body’s ability to use glucose for energy.

·         Blurry vision: High blood sugar can affect the fluid balance in your eyes. This can lead to temporary vision changes such as blurred or distorted vision.

Start with you diet to prevent blood sugar spikes

When it comes to how to prevent blood sugar spikes, the first thing to do is watch your diet and plan your meals. Start by understanding the impact carbohydrates - sugars and starches - have on your blood sugar.

Control your carbohydrate intake: Blood sugar spikes occur when glucose builds up in the bloodstream. Most of the time this is the result of consuming too carbohydrates. Your body breaks down carbohydrates into glucose, which goes into your cells to fuel your muscles, organs, and brain. Carbohydrates cause blood sugar to rise very quickly.

As blood sugar levels rise, your pancreas releases insulin, which prompts your cells to absorb sugar from the blood. This causes your blood sugar levels to drop. Watch meal portions to avoid taking in too many carbohydrates. Low carb diets also aid weight loss, which can also reduce blood sugar.

Choose complex carbohydrates: When it comes to carbohydrates, opt for complex carbohydrates, which include whole grains, legumes, and vegetables to prevent blood sugar spikes. They have a lower impact on blood sugar than refined carbohydrates since they promote gradual and steady glucose release into the bloodstream.  This also means limiting sugary drinks, sweets, and other processed snacks.

Limit refined carbs in meals: Refined cars are also known as processed carbs or simple carbs. They are added to a wide range of processed foods. They are considered empty calories because they include mostly sugars and processed grains. Because they have a high glycemic index and are quickly absorbed by the body, they lead to rapid spikes in blood sugar and insulin levels after consumption.

Plan your meals: Work with a nutritionist to develop a meal plan designed on how to avoid spikes in blood sugar, especially ones that are not expected. Also learn how to count carbs. Set a maximum amount of carbs for each meal to help stabilize blood sugar.

Make sure to exercise

A plan on how to prevent blood sugar spikes will include regular exercise as a part of your diabetes management regimen.   Exercise helps control weight, boost energy and combat health problems. It also improves cognitive function and mood and helps you sleep better.

Harvard Health points out that for people with diabetes, exercise has the added benefit of lowering blood glucose levels and boosting the body’s sensitivity to insulin to counter insulin resistance.^[1] The American Diabetes Association (ADA) says getting 150 minutes of moderate intensity exercise each week can help you manage your diabetes.^[2]

Talk to your doctor about how to avoid spikes in blood sugar spikes through proper exercise. Start slowly and build up if you are not used to exercising.

Get enough sleep

Another one of the important ways on how to avoid spikes in blood sugar involves getting enough sleep. A decrease in sleep is a risk factor for increased blood sugar levels. Partial sleep deprivation, even for one night, affects how your body uses insulin. It can increase blood sugar levels.  Also, restorative sleep might lower unhealthy blood sugar levels by promoting good health.

Getting enough sleep will help as you look for how to prevent blood sugar spikes at night.                                                                       Relax, stick to a regular schedule and shut off electronic devices.

Stay hydrated

When you are dehydrated your body produces vasopressin, which is a hormone. Vasopressin urges your kidneys to retain fluid and stop the body from flushing out excess sugar in your urine. It also prompts your liver to release more sugar into the blood. As a result, hydration will help prevent blood sugar spikes.[3]

Manage Stress

You want to manage your stress as part of your regimen on how to prevent blood sugar spikes.  When stress levels rise, your body releases certain hormones, including cortisol and adrenaline.  This is what is referred to as the “fight-or-flight” response. These hormones affect how insulin works in the body, causing insulin resistance. The result is that glucose levels rise in the bloodstream.

Monitor Medications

Some drugs can raise your glucose levels, including:[4]

·         Corticosteroids,

• Diuretics (“water pills”)
• Drugs used to treat depression
• Blood pressure medicines

If you notice your blood sugar is high on these medications, let your doctor know. You may need to adjust your diet or the medications.

Blood sugar spikes are harmful. The above are recommendations for mitigating and how to avoid spikes in blood sugar.  Always work with your medical team before changing your regimen, diet and exercise regimen.