If you’ve ever experienced a sudden rise in blood sugar levels followed by a crash after consuming a sugary food, you have a basic understanding of blood sugar spikes. However, the acute effects of temporary spikes in blood sugar levels are small compared to the potential cumulative harm that chronic or persistent spikes in blood sugar levels can have on hormonal balance and overall health.
Additionally, although we often hear about blood sugar dysregulation in cases of heart disease and diabetes, it can also have a major impact on otherwise healthy people.
Perhaps a recent physical or blood test showed that your heart and metabolism are in good shape. Maybe you experience occasional or frequent mood swings, weight fluctuations, or lethargy without an obvious cause.
Regardless of your health condition, monitoring your blood sugar levels and minimizing increases in blood sugar levels is an important strategy for supporting health and hormonal balance. Wondering what causes blood sugar spikes and why it’s harmful? Here’s what you need to know.
What is a glucose spike?
A glucose spike refers to the release of sugar into the bloodstream in excess of the normal range. This process involves two key players:
Glucose: The simplest sugar, glucose (also known as blood sugar) is the body’s main source of energy from food. The word comes from the Greek word “gleukos,” meaning “sweet wine.” Insulin: Produced by the pancreas, this hormone tells cells in the body, especially in the muscles and liver, to accept glucose. Its function is to help convert food into energy.
Ingesting large amounts of carbohydrates at once can cause blood sugar levels to spike if they are quickly digested, broken down into glucose, and absorbed.
“This usually happens after a meal, especially when you consume foods that are high in sugar or carbohydrates,” says Kimberly Wieman, RD, MS, RD.
Why are glucose spikes harmful?
Under normal circumstances, postprandial (postmeal) increases in blood sugar levels are routine and temporary. However, over time, blood sugar levels can become chronically high, causing major disruption to the body’s basic systems.
“Rapid blood sugar levels can cause a decrease in insulin sensitivity, which can disrupt hormonal balance, including estrogen,” says California-based physician Nicole Levin, MD.
Decreased insulin sensitivity occurs when the pancreas produces more insulin to encourage cells that are reluctant to absorb glucose. If these cells don’t respond proportionately, you’re probably already getting too much glucose, so sugar can build up in your bloodstream.
Accumulated glucose may eventually be stored as fat, where small amounts of estrogen are produced. In this case, gaining fat can disrupt estrogen levels.
“Studies have shown that insulin resistance caused by high blood sugar levels alters estrogen metabolism and disrupts hormonal balance,” Levine says.
Blood sugar spike symptoms
You may have experienced the slump that follows the sugar rush. “Common symptoms of blood sugar spikes include increased thirst, frequent urination, fatigue, blurred vision, headaches, irritability, and intense hunger,” Levine says.
But over time, chronic blood sugar spikes, along with daily stress and lack of physical activity, can cause hormonal imbalances. This can cause symptoms such as:
Mood swings Brain fog Weight gain Sleep issues Decreased metabolism Decreased sex drive PMS Cravings Hot flashes Night sweats Swelling/gas Acne
If you think you may be affected by elevated blood sugar levels, please seek treatment from a health care professional.
What causes blood sugar spikes?
Normally, when carbohydrates enter the body, blood sugar levels rise temporarily (about 1 to 2 hours). Food is then converted into energy and blood sugar levels return to baseline.
“It’s natural for your body’s blood sugar levels to rise and fall throughout the day. Typically, blood sugar levels rise with each meal,” says Eating Disorders, a certified personal trainer and clinical psychologist. says Dr. Candace Sethi.
However, certain triggers can cause blood sugar levels to spike.
1. Simple carbohydrates
Consider how a match burns and how a log burns.
Carbohydrates, in their simplest form, digest faster, provide a temporary burst of energy, and raise blood sugar levels faster (and sharper).
“White rice, pasta, and processed foods are more likely to cause blood sugar spikes than healthy carbohydrates like whole-grain breads and cereals,” says Sethi. Of course, candy, soda, and other sugary, high-glycemic treats can also spike blood sugar levels.
However, more complex, fibrous carbohydrates, such as whole fruits, vegetables, and grains, are slow to digest and long-lasting. This results in a more gradual absorption and a flatter postprandial insulin curve as opposed to one that spikes.
2. Stress
In response to stress, the adrenal glands release cortisol. This hormone instructs the body to release glucose stored in the liver, giving the body energy to fight perceived threats, such as the onslaught of a lion or a looming deadline.
However, the body does not differentiate between the two. In other words, if you are in a state of continuous compulsion, cortisol, and therefore blood sugar, will continue to be released in response.
Also, excess glucose is often converted to fat, and some of the body’s estrogen is produced in adipose tissue, so high levels of stress can disrupt estrogen levels over time. High estrogen levels increase cortisol levels in the blood, increasing reactivity to stress and further perpetuating this cycle.
3. Lack of sleep
Sleep duration, quality, and consistency have all been shown to directly impact insulin sensitivity.
“When your sleep cycle is disrupted, it can be difficult for your body to use insulin effectively,” Sethi says.
Although more research is needed, researchers have discovered a number of factors that may contribute to decreased insulin sensitivity due to sleep deprivation. Increased inflammatory markers and biomarkers, fluctuations in circadian rhythms, insufficient light exposure, and elevated cortisol levels were all observed in the subjects.
4. Dehydration symptoms
Most of the total blood volume is made up of water. If you don’t consume enough, the proportion of water in your blood volume will decrease, and the proportion of glucose will increase in comparison.
As a result, dehydration can concentrate the amount of glucose in your blood. It can also affect hormones that affect blood sugar regulation.
5. Skip breakfast
Add properly regulating blood sugar levels throughout the rest of the day to your list of reasons to nourish yourself first thing in the morning.
“Waiting until noon to have your first bite can cause your blood sugar levels to rise after lunch and dinner,” says Sethi.
Researchers are still hypothesising why, but it turns out that skipping breakfast makes your liver more resistant to insulin, which causes it to produce more glucose. The results showed that those who skipped breakfast had higher blood sugar levels after lunch compared to those who skipped breakfast.
How to prevent spikes in blood sugar levels
There are many lifestyle modifications you can make to reduce elevated blood sugar levels.
Of course, some symptoms are more severe than others. If you have concerns about how your body handles blood sugar, you should talk to your doctor.
diet
Preventing blood sugar spikes starts with eating healthy, well-rounded meals. And that starts with limiting added sugar and being selective about the types of carbohydrates you choose for energy.
Remember: Simple carbohydrates burn quickly and can cause blood sugar levels to spike or crash. Complex carbohydrates and fiber are digested more slowly, keeping blood sugar levels more stable after meals and providing a more stable source of energy.
Combining macros is also effective.
“When you consume carbohydrates, it’s important to include a source of protein, fat, or fiber,” Wieman says. “This slows down the absorption of sugar into the bloodstream and prevents blood sugar levels from rising.”
Levin agrees. “Staying hydrated and eating a balanced diet that includes fiber and protein can help prevent blood sugar spikes.”
exercise
Making exercise part of your daily routine is also key to reducing blood sugar spikes, both in the long term and immediately.
“Regular physical activity helps stabilize overall blood sugar levels by improving insulin sensitivity,” says Levine.
That’s because the more demands your body has, the more blood sugar it will accept to fuel those demands. And the more muscle you have, the more tissue you have to absorb circulating blood sugar.
Additionally, exercising your body after eating can give you immediate results.
“Participating in some type of physical activity immediately after eating can help reduce the rise in blood sugar levels,” Wieman says. “When you exercise, your body takes sugar from your bloodstream into your muscles for energy.”
sleep
Researchers found that the length, quality, and timing of sleep each had a significant impact on blood sugar levels. Blood sugar levels already naturally rise during the last hours of sleep, a physiological response known as the “dawn phenomenon” that promotes awakening.
To kickstart these nighttime fluctuations at a healthy level, studies have shown that consistently getting about 7 hours of sleep each night is associated with improved insulin sensitivity.
It’s not permission to sleep like a college freshman. If you close your eyes for too long, you can quickly put yourself in danger. But adding just an hour of mindless time each night can improve blood sugar levels and blood sugar regulation.
replenishment
Many vitamins, minerals, herbs, and other nutrients have been shown to support normal blood sugar levels and help minimize the effects of postprandial blood sugar spikes. Some address dietary gaps, while others are difficult to get enough from food alone.
Certain compounds, like those found in Belle Vitale Daily Metabolism & Blood Sugar Support, enhance the body’s natural ability to burn fat, support a healthy metabolism, and help maintain blood sugar levels already within normal ranges. Helpful.
Other supplements may positively impact blood sugar levels by addressing the role of stress.
These adaptogens, when combined with other essential vitamins and minerals in Bell Vitale Daily Hormone & Stress Support, fight 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.
