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7 things you didn’t know might be spiking your blood sugar

14 July, 2024 . 0

From stress to certain medications, here are some surprising causes of blood sugar spikes, plus tips to help you avoid them.

By now it is widely known that sugar-laden foods and soft drinks can spike blood sugar levels, but did you know that stress, sleep deprivation and even caffeine can too?

Here are seven surprising causes of blood sugar spikes – and tips on how to avoid them.

1. Stress

When you are stressed, your body releases hormones that can raise your blood sugar levels.

“Adrenalin, glucagon, growth hormone and cortisol impact blood sugar levels during stressful situations,” Verde Nutrition founder Chloe McLeod says.

Chloe says stress is best managed through using strategies that help you to relax or calm down, such as taking a pause and focussing on your breathing, going for a walk, or writing down your thoughts and feelings.

2. Sleep deprivation

Poor sleep can significantly impact blood sugar levels.

Research shows sleep disorders, such as obstructive sleep apnea, are associated with higher glucose levels.

Dietitian and chef Dr Alan Barclay says it is important to go to bed at “a decent time”.

“People who don’t get enough sleep are at increased risk of developing type 2 diabetes,” Dr Barclay says.

“If you don’t get enough sleep, people tend to overeat and drink to try and keep their energy levels up, which exacerbates the problem.”

3. Caffeine

Don’t worry, you won’t have to skip your morning coffee!

Studies suggest people who are not habitual coffee drinkers are more likely to notice an increase in their blood glucose levels; and long-term coffee drinkers are actually at less risk of developing type 2 diabetes.

Chloe says while the caffeine in coffee can change your blood glucose levels, it is important to also look out for energy drinks and soft drinks that contain both caffeine and sugar.

“Energy drinks and Coca-Cola that contain sugar will have a significant impact on blood glucose levels, so please be mindful,” she cautions.

4. Skipping meals

Skipping meals can disrupt the balance between food intake and insulin production and can lead to high blood sugar levels.

Depending on your “insulin sensitivity at the time of day”, Dr Barclay says, your blood glucose levels can change.

Aiming to have regular balanced meals will help stabilise your blood sugar levels.

5. Certain medications

Some prescription and over-the-counter medications can raise blood sugar levels.

Cold medicines containing pseudoephedrine and steroids are common culprits, as are certain birth control pills with estrogen.

You should consult your pharmacist or doctor about the potential effects of medications on blood sugar.

6. Hormonal changes

Hormonal fluctuations during a woman’s menstrual cycle or in menopause can impact blood sugar levels.

Experts suggest keeping a record of your blood sugar levels throughout your cycle will help you understand your patterns better.

7. Lack of physical activity

A sedentary lifestyle can cause blood sugar spikes but regular, moderate exercise enhances insulin sensitivity and can help to control blood sugar levels.

High-intensity exercise, on the other hand, can cause physical stress, which may also spike blood sugar.

Dr Barclay recommends following the Australian Government physical activity and exercise guidelines for moderate intensity exercise – for example, brisk walking or swimming – and including muscle-strengthening exercises at least twice a week.

Armed with these insights, you can take proactive steps to maintain stable blood sugar levels, improve your overall health and, if you have diabetes, manage your condition more effectively.

More on glucose spikes, insulin and diabetes:

Written by Sarah Varcoe.