Millions of people have diabetes in India, and millions of others have prediabetes. While many things can contribute to irregular blood sugar levels, in this article, we’ll be exploring some of the most common reasons. From diet, and lifestyle choices to medical conditions and medications, read on to learn more about what might be causing blood sugar fluctuations. Even diabetes specialist doctors unanimously agree that the following reasons significantly affect one’s blood sugar levels.
When it comes to blood sugar levels, diet is everything. Eating the right foods can help keep the blood sugar in check, while eating the wrong foods can send it soaring. Here are some things to keep in mind when it comes to diet and blood sugar levels:
-Cut back on simple carbs: Simple carbohydrates like white bread, white rice, and pastries can cause blood sugar spikes. Instead, focus on complex carbs like whole grains, fruits, and vegetables.
-Choose healthy fats: Healthy fats like olive oil and avocados can help stabilize blood sugar levels. Avoid unhealthy fats like trans fats and saturated fats.
-Watch your portion sizes: Even healthy foods can cause problems if you eat too much of them. Be mindful of your portion sizes and always eat in moderation.
-Stay hydrated: Drinking plenty of water throughout the day can help regulate blood sugar levels. Avoid sugary drinks like soda and juices, which can cause spikes.
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When someone doesn’t get enough sleep or has a poor-quality sleep, their body’s ability to regulate blood sugar levels is impaired. This can cause blood sugar levels to fluctuate throughout the day and night, which can be a major contributor to diabetes. If you’re struggling to get regular sleep, there are a few things you can do to improve your sleep hygiene:
– Establish a regular sleep schedule and stick to it as much as possible.
– Create a relaxing bedtime routine, including winding down for 30 minutes before sleep.
– Keep electronics out of the bedroom and avoid screen time in the hour before bed.
– Make sure your bedroom is dark, quiet, and cool – create an environment that promotes good sleep.
Inadequate or too much exercise
Lack of physical activity is a major contributing factor to the development of type 2 diabetes. Exercise helps to control blood sugar levels by making the body more responsive to insulin. It also helps to burn excess calories and fat, which can lead to weight loss.
People with diabetes should aim for at least 150 minutes of moderate-intensity aerobic exercise per week. That’s about 30 minutes per day, five days a week. If one can’t commit to that much exercise, or if schedule or health limits the ability to exercise for long periods, remember that any amount of exercise is better than none.
Stress is one of the most common reasons leading to irregular blood sugar. Stress can come from various sources, including work, relationships, and finances. When you’re under stress, your body releases hormones that can raise your blood sugar levels. This can make it difficult to control your blood sugar levels and lead to diabetes.
If you are on certain medications, they can lead to irregular blood sugar levels. Some examples of these medications include:
Not taking care of oral health
One of the most important things one can do to maintain healthy blood sugar levels is to take care of oral health. That means brushing and flossing teeth regularly and seeing a dentist for checkups and cleanings.
Unfortunately, many people with diabetes neglect their oral health, leading to serious problems. Gum disease is more common in people with diabetes, and it can cause inflammation that makes it harder to control blood sugar levels.
Using an antimicrobial mouthwash is also highly recommended, as it gives sound protection against problems like gingivitis, plaque, and bad breath.
When the body is dehydrated, it cannot properly break down glucose, leading to spikes and dips in blood sugar. Dehydration can be caused by several factors, including not drinking enough water, sweating excessively, or vomiting. If you believe you may be dehydrated, it is important to drink plenty of fluids and seek medical attention if your symptoms persist or worsen.
Consuming artificial sweeteners
Sugar substitutes, or artificial sweeteners, are today found in various foods and beverages. While most sugar substitutes are safe for consumption, some have been linked to health concerns. One such concern is their effect on blood sugar levels.
Many sugar substitutes are made from chemicals that the body cannot break down and use for energy. As a result, they can cause spikes in blood sugar levels when consumed in large amounts. This can be dangerous for people with diabetes or other conditions affecting blood sugar levels.
In addition, some artificial sweeteners contain calories and may contribute to weight gain. This can also lead to higher blood sugar levels. For those concerned about blood sugar levels, talk to a diabetes specialist doctor or registered dietitian about which artificial sweeteners are safe to consume.
Too much caffeine
Caffeine is a stimulant that can cause blood sugar to spike. If someone drinks coffee or tea regularly, they may be used to the effects like increased breathing and heart rate and may not notice a difference in their blood sugar. However, if one consumes caffeine on an empty stomach or drinks more than usual, they may experience a sharp increase in blood sugar. For someone with diabetes, it’s essential to monitor their caffeine intake and check their blood sugar often.
Blood sugar levels that fluctuate too much can be dangerous. Many things can cause irregular blood sugar levels, so it’s important to know all the potential causes and regularly keep checking blood sugar levels with help of a glucometer. Learning about the causes can help one prepare for the battle with diabetes. We list in this blog common factors that lead to diabetes, like irregular sleep patterns, inadequate water intake, poor diet, stress, certain medications, and not taking care of oral health, among many others. Consulting a diabetes specialist doctor is highly recommended for those worried about fluctuating blood sugar levels.