10 Surprising Causes of Blood Sugar Swings

In this blog post, we'll explore these unexpected culprits and discuss how a registered dietitian can help you manage and prevent blood sugar fluctuations.

1. Stress and Anxiety:

• Surprising as it may seem, stress and anxiety can lead to spikes in blood sugar levels. When stressed, your body releases stress hormones, which can interfere with insulin sensitivity. 
• These stress hormones are often called “fight or flight” hormones are released into the body after a signal is sent to the hypothalamus, or the control center of the brain. This gives your body more energy, through increased blood sugar levels, to handle your stressful situation - flight or flee. This response can happen if both chronic and in short-term stress situations 

Tips to reduce stress: 

1. Find ways to relax the body, such as, deep breathing 
2. Engage in physical activity, such as, walking, yoga, 
3. Relay on your support team, such as, friends, family, and co-workers 

2. Lack of Sleep:

• Inadequate sleep can disrupt your body's hormonal balance, causing blood sugar levels to rise. This can also lead to increased cravings for sugary foods.
• Inadequate sleep can come from multiple situations, including sleep disturbances and sleep disorders. Sleep disturbances can come from environmental factors, such as, not sleeping long enough at night. Common sleep disorders include insomnia and obstructive sleep apnea (OSA). 
• Research discussed in this THIS ARTICLE from the National Institute of Health, showed the patients with type 2 diabetes who increased their sleep duration (length of time sleeping), showed improvement in their insulin sensitivity. 

While the science behind why sleep disrupts your hormones can be complicated, there a few simple tips to help with better nighttime sleep 

1. Have a consistent bedtime, including weekends. 
2. Avoid caffeine and alcohol before bed
3. Exercise during the daytime 
4. Create a comfortable sleeping environment - keep your bedroom quiet, dark, and relaxing. 
5. Stay away from electronic devices, such as, TV’s and phone before bedtime

3. Dehydration:

• Not drinking enough water can lead to higher blood sugar concentrations. Proper hydration is vital for the body's ability to process glucose effectively.
• Dehydration does not cause the body to make more blood sugar, but it changes the ratio of fluid to blood sugar, which causes high blood sugar concentrations. 
• Dehydration can be caused for a number of different reasons 
• Loss of water from the body through heat, exercise, gastrointestinal losses such as vomiting and diarrhea, medications such as diuretics 
• Not consuming enough water during the day 
• Medical conditions such as sepsis, pancreatitis, and COPD
• 
  

Tips to staying hydrated: 

• Add flavor to your water 
• Make it apart of your routine 
• Take a water bottle with you
• Eat it through fruits and vegetables

4. Medications:

•  Certain medications, including steroids, some antipsychotic drugs, and decongestants, can cause blood sugar fluctuations. It's crucial to consult with a healthcare provider if you suspect your medication is affecting your blood sugar.
• Medications can typically cause high blood sugar levels through either decreasing insulin production or increasing insulin resistance 
• Other medications such as diuretics can cause high blood sugar concentrations through dehydration 

5. Infections and Illness:

•  When you're sick, your body releases stress hormones to combat the infection. This can lead to elevated blood sugar levels. Dietitians can suggest foods that support your immune system without affecting blood sugar.

Tips to manage blood sugar when sick 

1. Continue to take diabetes medications 
2. Talk to your doctor about how often you should be checking your blood sugar levels. You may need to check it more frequently. 
3. Drink plenty of fluids to prevent dehydration 
4. Have a sick-day plan in place with your medical team 

6. Hormonal Changes:

• Hormonal fluctuations during menstruation, pregnancy, or menopause can impact blood sugar regulation. A dietitian can help you adapt your diet during these phases.
• Menstrual cycle: There are four phases of the menstrual cycle: menstrual, follicular, ovulation, and luteal. When entering the luteal phase of menstruation, the body will make more of the hormone progesterone, which can temporarily cause increased insulin resistance, 
• Pregnancy: Up to 10% of pregnancies per year, will develop Gestational diabetes. The exact cause is not known, but according to the American Diabetes Association, gestational diabetes begins when a pregnant woman's body cannot make enough insulin or use the needed amount of insulin, thought to be related to hormonal changes from the placenta. 
• Menopause: Changes in hormones, estrogen and progesterone, can cause fluctuations in blood sugar levels - as these hormones can cause changes in how your body responses to insulin. Menopause can also cause weight gain and sleep disturbances, which are other factors that contribute to blood sugar control. 

7. Weather Changes:

• Extreme temperatures, both hot and cold, can affect how your body processes glucose. Staying hydrated and monitoring your blood sugar is crucial in extreme weather conditions.
• When the weather has high temperatures, the body’s blood vessels will dilate, which will lead to better insulin absorption and lower blood sugar levels, even sometimes dangerously low blood sugar 

Tips for high heat days:

• Check blood sugar frequently
• Drink fluids to prevent dehydration
• Avoid caffeine and alcohol as they can cause further dehydration. 

The opposite will happen in extreme cold weather. It is believed that the increase in stress hormones released during cold weather can lead to more blood sugar spikes. 

Tips for cold days:

• Check blood sugar levels frequently
• Stay warm
• Add indoor activities to your routine 

8. Alcohol Consumption:

 Alcohol can lead to blood sugar swings, often causing a drop in levels initially, followed by a spike as your liver processes the alcohol. Dietitians can provide guidance on moderate alcohol consumption.

Tips on managing blood sugar and consuming alcohol 

1. Always eat a meal or snack when drinking to prevent low blood sugar levels
2. Frequently test blood sugar level 
3. Enjoy alcohol in moderation. No more than one drink per day for women and two drinks per day for men 

9. Skipping Meals:

•  Skipping meals or going too long without eating can cause low blood sugar (hypoglycemia) followed by a rebound high blood sugar. Dietitians can help you establish regular meal patterns.]

Tips to prevent skipping meal: 

1. Try to eat every 3-5 hours 
2. Keep easy-to-access foods around the house 
3. Keep convient, non-perishable snacks in your car, purse, backpack, etc. 

10. Hidden Sugars:

• Sometimes, seemingly healthy foods contain hidden sugars that can cause unexpected blood sugar spikes. Dietitians can teach you how to identify and avoid these hidden culprits.

The best way to know if your foods have hidden sugars is by looking at the food label. 

1. Check the label for how much added sugar is in the product 
2. Check out the ingredient list for other forms of sugar commonly used in foods are syrups (including rice syrup or corn syrup, fructose, sucrose, maltose, dextrose, cane sugar, brown sugar, etc. 

Examples of common foods include 

1. Yogurt 
2. Granola 
3. Sauces (pasta sauce, ketchup, etc.) 
4. Sports drinks 
5. Milk
6. Canned and pre-made soup
7. Protein bars

Book an Appointment with a Dietitian:

Managing blood sugar levels can be a complex task, especially when unexpected factors come into play. A registered dietitian can be your partner in navigating these challenges, providing personalized guidance on dietary choices, meal planning, and lifestyle adjustments. Don't wait until blood sugar swings become a problem – take action now and book an appointment with one of our dietitians at Foodsmart to gain better control over your blood sugar levels.

Conclusion:

Blood sugar swings can be caused by surprising factors that may not be immediately apparent. By understanding these triggers and working with a registered dietitian, you can take proactive steps to manage and prevent blood sugar fluctuations. With the right guidance and support, you can achieve stable blood sugar levels and enjoy better overall health and well-being.