High blood sugar: causes and prevention

If you’ve ever experienced a rapid high and subsequent crash after eating sugary foods, you have a basic understanding of high glucose. But the acute effects of a momentary rise in blood sugar are minor compared to the potential cumulative damage caused by a chronic or persistent rise in blood glucose. Hormonal balance and public health.

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

A recent physical exam and blood test may indicate that your heart and metabolism appear to be in good condition. Maybe you experience occasional or annoying mood swings, weight fluctuations, or lethargy for no apparent reason.

No matter your health status, monitoring your blood sugar — and reducing spikes in blood glucose — is an important approach to health and supporting hormonal balance. Wondering what causes high blood sugar, and why it can be harmful? Here’s what you need to know.

What is high glucose?

High glucose refers to the release of sugar into the bloodstream in amounts exceeding the normal range. The process involves two key players:

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

When a large amount of carbohydrates consumed at one time are rapidly digested, broken down into glucose and then absorbed, blood sugar levels can rise.

“This usually happens after eating, especially when eating a food that is high in sugar and carbohydrates,” says the registered dietitian. Kimberly WymanMiss, Rden.

Why are glucose elevations harmful?

Under normal circumstances, postprandial (after a meal) high blood sugar is routine and temporary. However, over time, chronic elevations in blood sugar can cause major disruptions to the body’s underlying systems.

“High blood sugar can lead to low Insulin sensitivityWhich can disrupt the balance of hormones, including estrogen Nicole Levine, MDa physician based in California.

Decreased insulin sensitivity results when the pancreas produces more and more insulin to encourage reluctant cells to absorb glucose. If these cells do not respond proportionately — perhaps because they are already saturated with glucose — sugar may build up in the bloodstream.

The accumulated glucose can end up being stored as fat, where small amounts of estrogen are produced. More fat in this case may Disrupting estrogen levels.

“Research shows “Insulin resistance caused by high blood sugar levels alters estrogen metabolism and upsets hormonal balance,” Levin says.

Symptoms of high blood sugar

You’ve probably experienced a slump after a sugar rush. “Some common symptoms of high blood sugar are increased thirst, frequent urination, fatigue, blurred vision, headache, irritability, and extreme hunger,” Levin says.

However, over time, chronic high blood sugar, combined with daily stress and lack of physical activity, can lead to hormonal imbalance. This can lead to symptoms including:

• Mood swings
• Brain fog
• Weight gain
• Sleep problems
• Slowed metabolism
• Low sex drive
• menstrual cycle
• Cravings
• Hot flashes
• Night sweats
• Bloating/gas
• young love

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

What causes high blood sugar?

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

“It is normal for the body’s blood sugar level to rise and fall throughout the day, and the spike usually occurs at each meal,” he says. Dr. Candace Setty, Certified Personal Trainer and Clinical Psychologist specializing in Eating Disorders.

But some triggers can cause high blood sugar.

1. Simple carbohydrates

Consider the way a match burns versus how a log burns.

Consuming carbohydrates in their simplest form makes them quicker to digest—a brief burst of energy—which makes blood sugar levels faster (and steeper) to rise.

“White rice and pasta and Processed foods They are more likely to cause high blood sugar than Healthy carbohydrates “Like whole-grain bread and cereals,” says Setty. And of course, candy, soda and other sugars, highBlood sugar Sweets can also cause your glucose to spike.

However, more Complex and fibrous carbohydratesLike those found in fruits, vegetables and whole grains, they are digested more slowly and more sustainably. This gives them a more gradual absorption and a flat insulin curve after a meal rather than a high curve.

2. Stress

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

But the body does not differentiate between the two. So, if you’re in a constant state of duress, it will release a constant stream of cortisol – and therefore blood sugar – in response.

Since excess glucose often turns into fat — and some estrogen in the body It is produced in adipose tissue – High levels of stress can disrupt estrogen levels over time. High levels of estrogen can increase cortisol levels in the blood, causing increased reactivity to stress, further perpetuating the cycle.

3. Insufficient sleep

Sleep duration, quality and consistency have it all Found To directly affect insulin sensitivity.

““An imbalance in your sleep cycle can make it difficult for your body to use insulin effectively,” says Setty.

While more study is needed, researchers have found a number of potential contributing factors to decreased insulin sensitivity resulting from poor sleep. Increased inflammatory markers and biomarkers, disturbances in circadian rhythms, insufficient exposure to light, and elevated cortisol levels were observed in the test subjects.

4. Dehydration

Your total blood volume is made up largely of water. If you don’t drink enough of it, the proportion of your blood volume represented by water decreases, making the proportion made up of glucose higher by comparison.

As a result, dehydration The amount of glucose in the blood can be concentrated. It may be so Affects hormones Which affects the regulation of blood sugar.

5. Skip breakfast

Add to your list of reasons to nourish yourself First thing in the morning Proper regulation of blood sugar throughout the rest of the day.

“Waiting until noon to take the first bite can cause your blood sugar levels to spike After lunch and dinner“Siti says.

Researchers are still hypothesizing the reasons, however They found it Skipping breakfast causes the liver to become resistant to insulin while increasing glucose production. As a result, they observed higher blood sugar levels after lunch in those who skipped breakfast compared to those who did not.

How to lower high blood sugar

There are a number of lifestyle modifications you can make to reduce high glucose.

Of course, some symptoms are more serious than others. If you have concerns about how your body handles blood sugar, you should consult your doctor.

Diet

Efforts to prevent high glucose begin by eating a healthy, well-rounded diet. And this starts Limit added sugar And regulating the types of carbohydrates you choose for energy.

He remembers: Simple carbohydrates It burns quickly and can cause your blood glucose to spike and crash. Complex carbohydrates Fiber is digested more slowly, keeping blood sugar levels stable after eating and providing a more consistent source of energy.

Plural Macros It helps too.

“When eating carbohydrates, it is important to have a source of protein, fat or… Fiber “Still,” Wyman says. “This can help slow the absorption of sugar into the bloodstream, thus preventing high blood sugar levels.”

Levin agrees: “You can prevent high blood sugar by… Stay hydrated And eating Balanced meals With fiber and protein.”

He practices

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

“Regular physical activity helps stabilize overall blood glucose levels Improve insulin sensitivity“Says Levin.

This is because the more demands you place on your body, the more receptive it is to the blood glucose needed to fuel those demands. The more muscle you build, the more tissue you will have Through which it absorbs blood sugar.

Additionally, exercising after eating can have immediate benefits.

“Participate in some type of physical activity shortly after meals It can help reduce high blood sugar“Exercise stimulates the body to pull sugar from the bloodstream into the muscles for energy,” says Wyman.

He sleeps

The researchers have found The length, quality, and timing of sleep have significant effects on blood sugar levels, and they do It rises naturally In the final hours of sleep – a physiological response known as the “dawn phenomenon” – to help wake up.

To make sure those nighttime swings start at a healthy level, Studies show Consistently getting about seven hours of sleep per night is associated with increased insulin sensitivity.

This is not a license to sleep like a college freshman; Get Lots of silence It will put you in danger again. But add Less than one hour Spending time unconscious at night may help improve and regulate your blood sugar levels.

Supplements

A number of vitamins, minerals, herbs and other nutrients have been found to help support normal blood sugar and reduce the effects of glucose spikes after eating. Some address nutritional gaps, while others are difficult to get adequate amounts from food alone.

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

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

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