Most people have daily routines they depend on to get through the day. Still, some seemingly harmless habits, such as skipping breakfast or reaching for soda every day, may work against healthy blood sugar control. While blood sugar naturally rises and falls, repeated spikes are linked to a greater risk of type 2 diabetes and diabetes-related complications.
1. Drinking Sugary Beverages
Sodas, chocolate milk, and fruit juice consumed throughout the day can send blood sugar levels upward. Regular intake of sugar-sweetened drinks is also associated with a higher risk of type 2 diabetes and metabolic syndrome.
2. Skipping Meals
When meals are missed, the body may release stored glucose along with the stress hormone cortisol, both of which can cause blood sugar to climb.
3. Not Eating Enough Protein and Fiber
Protein and fiber slow digestion, helping reduce the chance of a blood sugar spike after eating.
Meal order may matter more than many people think. In one study of people with type 2 diabetes, eating protein and vegetables before carbohydrates lowered post-meal blood sugar by 40%.
4. Eating Takeout and Fast Food
Fast food often contains refined carbohydrates, unhealthy fats, and excess calories, all of which can raise blood sugar. Preparing more meals at home has been linked with lower rates of type 2 diabetes and obesity.
5. Living a Sedentary Lifestyle
Too little movement increases the risk of many health problems, including type 2 diabetes. Even brief bursts of activity, such as a 10-minute walk after dinner, can help with blood sugar control.
6. Being Stressed
Stress triggers hormones such as adrenaline and cortisol, which can push blood sugar higher. Ongoing stress may also increase hunger and cravings for sugary foods.
7. Drinking Caffeine
Your morning latte or energy drink may help you feel more alert, but if it contains added sugar, it can also raise blood sugar.
For instance, a 16-ounce Rockstar Energy Drink has 61 grams, or 15 teaspoons, of sugar, while a Starbucks Grade White Chocolate Mocha contains 46 grams, or 11.5 teaspoons.
Because these drinks usually lack fiber and protein, they do little to stabilize blood sugar. Drinking them on an empty stomach can make the effect even stronger.
8. Being Dehydrated
Not drinking enough water can raise blood sugar levels because dehydration increases hormones such as vasopressin and cortisol, both of which influence glucose regulation.
9. Not Getting Enough Sleep
Too little sleep can affect blood sugar control. Sleep deprivation can increase fluctuations in blood sugar and drive hunger and cravings for sugary foods.
How Can You Lower Blood Sugar Quickly?
If you believe your blood sugar is running high, it is best to make an appointment with a doctor. They can order blood tests, evaluate your glucose levels, and offer more guidance.
When blood sugar is elevated, a doctor can help create a plan to support glycemic control, which may include:
Reducing added sugars and refined carbohydrates
Increasing physical activity
Getting better sleep
Managing stress
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