Surprising common causes of blood sugar spikes

Just when you think you’re doing everything right to prevent high blood sugar or hyperglycemia, it’s happened again – an abnormally high blood sugar reading. Blood sugar spikes are one of the most frustrating and sometimes mysterious occurrences when attempting to keep blood sugar under control when you have type 2 diabetes. Trying to coordinate healthy eating with consistent exercise along with regular use of prescribed medications, only to have inconsistent results, can be discouraging. 

Anyone with diabetes should know that controlling blood sugar is essential.  When blood sugar is managed well, you’ll feel better when it’s in a healthy range and you’ll be preventing complication of diabetes from occurring. These complications can include nerve damage, kidney disease, eye damage, high blood pressure, increased risk of heart attack and stroke, and skin conditions.  Even though you may feel like a failure at managing your blood sugar, there are certain triggers that can be out of your control or that you’re not aware of. 

Here’s a look at surprising yet common causes of blood sugar spikes to consider:

·      Skipping breakfast

For people with type 2 diabetes, eating breakfast really is the most important meal of the day. Studies have shown that participants who skipped breakfast, experienced spikes in their blood sugar throughout the day. However, not only is skipping breakfast a bad idea, it also important as to what you eat for this morning meal. Skip sugary breakfast cereals or donuts with a tall glass of orange juice. Instead opt for a nutrient-packed meal of high protein foods such as eggs, Greek yogurt or cottage cheese, paired with healthy, fiber-rich carbohydrates such as veggies, fruit, oatmeal, whole wheat toast or whole wheat English muffin.

·      Artificial sweeteners

Regular soda is highly discouraged for anyone with diabetes but even diet soda may not be the best replacement. A small 2014 study found that consuming zero-calorie artificially sweetened beverages such as diet soda, actually led to glucose intolerance and increased blood sugar levels.  Other studies, however, have shown mixed reviews. Overall, diet sodas are better to consume than their sugary counterparts, but moderation is key.  The best solution is to ditch both regular and diet sodas and to reach for a healthier alternative.  Water infused with cut-up fresh fruit or veggies or with several drops of fresh lime or lemon juice, can be a refreshing drink to quench your thirst without worries of blood sugar spikes.

·      Fatty foods

While carbohydrates are a main nutrient to pay attention to when you have diabetes, foods high in fat should also be closely watched. Fatty foods do not directly raise blood sugar levels, but they can contribute to insulin resistance. High-fat foods take longer to digest which can affect timing of blood sugar spikes. A high-fat meal on occasion may not result in blood sugar spikes. But when regularly consumed, preventing blood sugar spikes may be more difficult. One trick is to keep a food journal of everything you eat and drink throughout the day. This forces you to pay attention to how certain foods affect your blood sugar. If you notice fatty foods appear to spike your blood sugar, remove them from your diet. By reducing your intake of fatty foods such as sausage, hot dogs, bologna, bacon, fried foods, butter, cream cheese or sour cream, can be one trick in helping achieve better blood sugar readings and fewer blood sugar spikes.

·      Overeating at dinner

Not only are your food choices throughout the day important but when you eat can also greatly influence blood sugar regulation. Due to your body’s circadian rhythm, this can be affecting your blood sugar levels.  That’s because your body tends to tolerate glucose better in the morning than at night. That’s why eating a large, late-night dinner can backfire on maintaining a healthy blood sugar range. Research has shown that meals consumed in late evenings, can result in a higher fasting glucose the next morning. This goes along with other studies that have shown that people who eat a big breakfast and a small dinner eaten early evening, had better control of their blood sugar than those who ate a small breakfast and a big late evening dinner.

·      Menstruation

Most women will tell you menstruation does affect their eating habits. And for women with type 2 diabetes, they also agree that their periods can cause a swing in blood sugar regulation. Blame it on fluctuations in hormone levels both before and during this time of the month, this can result in insulin resistance causing blood sugar to soar too high. While many women will notice an uptick in their blood sugar readings right before menstruation, some may experience hypoglycemia or low blood sugar, making blood sugars unpredictable.,

To get a better handle of what to expect during their period, women should track their blood sugar readings during this time to look for a monthly pattern. This can help them predict changes to expect in their blood sugar and to work with their doctor to adjust their medications or other treatments when their period arrives.

·      Stress

Stress, no matter if it’s good or bad stress, can send your blood sugar skyrocketing. Your body’s response to stress depends on the hormone cortisol, also known as the fight-or-flight hormone. Experiencing stress, whether you’ve been fired from a job or promoted at work, is a form of stress which leads to an increase in cortisol.  As cortisol increases, it makes you less sensitive to your body’s insulin, thus less glucose is taken up by the cells as more glucose builds up in the bloodstream. Since stress is never ending, what’s the best way to deal with it? The best solution is to learn how to manage stress effectively in a healthy way. Forget about using food to soothe yourself as that will only make blood sugars worse. In the short-term, take a five-minute walk or take 10 deep breaths to slow your breathing. To manage stress for the long-term, establish a daily exercise routine, have a hobby you enjoy, stretch every day, and consistently eat healthy meals and snacks.

·      Insufficient sleep

If you’re not getting adequate sleep each night, it can be tougher to reach good blood sugar readings. Blood sugar spikes are common in people lacking shut-eye with studies having found getting four hours or less of sleep a night, can result in lowered glucose tolerance. The National Sleep Foundation (NSF) relates this to a reduction in both cortisol and nervous system activity that happens during deep sleep that is thought to be important in regulating blood sugar. If you are experience one too many sleepless nights, learn better ways to get a good night’s sleep with better blood sugar readings.

·      Poor dental health

A complication of type 2 diabetes that is often not talked about is gum diseases. Research has found that unhealthy gums may be a culprit in spiking blood sugar levels. Gum disease is an infection by germs in the gums around the teeth. If it becomes more advanced, it may be termed “periodontitis” which is an infection that can lead to loss of teeth as the gums and bone around the teeth dissolve over time. People with diabetes, especially uncontrolled diabetes, have more gum disease than those without diabetes. It is believed that some of the germs in infected gums leak into the bloodstream producing powerful molecules that can raise blood sugar levels. Take extra care of your teeth by brushing and flossing twice daily and see your dentist regularly for checkups.

·      Being sick

To combat whatever illness or sickness you may have, your body will release hormones helping it fight it off. While this is a good thing, if you have diabetes, it can be a drawback. That’s because sickness often makes your blood sugar levels rise dramatically. Since predicting illness is impossible, the best solution is to be prepared if you become sick. Be sure to have extra fluids on hand to prevent dehydration and call your doctor if you get worse.  Get your doctor’s advice on how often to check blood sugar, which medications to take and what signs or symptoms to be aware of for either low or high blood sugars.

Dr. David B. Samadi is a Urologic Oncology Expert and Robotic Surgeon located at 485 Madison Avenue on the 21st floor, New York, NY – 212-365-5000.  Follow Dr. Samadi at www.samadimd.com,  www.prostatecancer911.com, and www.roboticoncology.com.