Seven Everyday Habits That Can Negatively Impact Blood Sugar Levels

In an era where diabetes and prediabetes are increasingly prevalent, understanding the factors contributing to blood sugar fluctuations has become paramount. According to the Centers for Disease Control and Prevention (CDC), over 34 million Americans are currently living with diabetes, highlighting the importance of effective management strategies (CDC, 2022). Experts emphasize that while some variations in blood sugar are natural, prolonged high levels can lead to serious health issues, including cardiovascular disease and nerve damage (American Diabetes Association, 2023).

**Understanding Blood Sugar Dynamics** Blood sugar, or glucose, is a primary energy source for the body, fluctuating naturally throughout the day based on dietary intake and physical activity. However, when glucose levels remain elevated consistently, it can signal underlying health problems. Dr. Rebecca Jaspan, a registered dietitian and certified diabetes care and education specialist, notes, "Prolonged high blood sugar can be detrimental to health over time, especially for individuals with insulin resistance or diabetes" (Jaspan, 2023).

**Seven Habits That Spike Blood Sugar** 1. **Chronic Stress**: Stress triggers the release of hormones like cortisol and adrenaline, which can elevate blood sugar. Dr. Jaspan explains, "Chronic stress can disrupt normal insulin function, leading to increased glucose levels in the bloodstream" (Jaspan, 2023). Lauren Plunkett, RDN, CDCE, also notes the health implications of unmanaged stress for individuals with diabetes (Plunkett, 2023).

2. **High-Intensity Exercise**: While physical activity generally promotes insulin sensitivity, intense workouts can cause a temporary rise in blood sugar due to adrenaline release. Dr. Jaspan advises incorporating moderate-intensity exercises like walking and Pilates to maintain stable glucose levels (Jaspan, 2023).

3. **Certain Medications**: Some medications, including glucocorticoids and antipsychotics, can adversely affect blood sugar levels. A review published in *Diabetes Therapy* highlights the importance of consulting healthcare providers about any medications that may impact glucose metabolism (Jain & Lai, 2024).

4. **Dehydration**: Insufficient hydration can concentrate blood glucose levels. According to the National Academies of Sciences, men should aim for 15.5 cups and women for 11.5 cups of fluids per day (National Academies, 2023). Aiming for light yellow urine can help gauge hydration levels.

5. **Overconsumption of Sugar-Free Foods**: Foods labeled as sugar-free can still contain carbohydrates that impact blood sugar. The American Diabetes Association cautions individuals to read labels carefully, as excess consumption of these foods can lead to elevated glucose levels (American Diabetes Association, 2023).

6. **Sleep Deprivation**: Research indicates a bidirectional relationship between sleep and blood sugar levels. A study found that individuals sleeping less than six hours a night had an increased risk of developing type 2 diabetes (Nôga et al., 2024). Dr. Kelly Plowe, a registered dietitian, recommends aiming for seven to nine hours of quality sleep each night (Plowe, 2023).

7. **Excessive Sun Exposure**: Frequent sunburn can lead to increased stress hormones, thus raising blood sugar levels. Dr. Jaspan warns that managing sun exposure is crucial for maintaining stable glucose levels (Jaspan, 2023).

**Conclusion and Recommendations** Understanding the factors that influence blood sugar levels is critical for those managing diabetes or at risk of developing the condition. By modifying daily habits, individuals can reduce the likelihood of experiencing significant blood sugar spikes. Experts recommend consulting with certified diabetes educators or healthcare providers to create personalized plans for managing glucose levels effectively.

As the prevalence of diabetes continues to rise, public health initiatives focusing on education and awareness around these everyday habits will be vital in mitigating this growing health crisis. Future studies should explore the long-term effects of lifestyle modifications on blood sugar management, further informing best practices for diabetes care.

**References**: American Diabetes Association. (2023). Exercise and blood glucose levels in diabetes. Centers for Disease Control and Prevention. (2022). Statistics on diabetes. Jain, A. B., & Lai, V. (2024). Medication-induced hyperglycemia and diabetes mellitus: A review of current literature. *Diabetes Therapy*, 15(9), 2001-2025. National Academies of Sciences, Engineering, and Medicine. (2023). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Nôga, D. A., Meth, E. D. M. E. S., Pacheco, A. P., et al. (2024). Habitual short sleep duration, diet, and development of type 2 diabetes in adults. *JAMA Network Open*, 7(3), e241147. Plowe, K. (2023). Personal communication. Plunkett, L. (2023). Personal communication.