Noticing a spike in your blood sugar can be alarming, especially if you feel like you have been doing everything right. There are many reasons why blood sugar can spike, and while some are inevitable, others are lifestyle changes you can make right now to promote healthy blood sugar levels!
Why does blood sugar spike?
An abrupt spike in blood sugar typically happens when your body enters a high-stress state. When your body becomes stressed, it triggers an inflammatory response that releases a stress hormone called cortisol from your adrenal glands [1]. Healthy levels of cortisol keep our blood sugars in a healthy range. However, extra stress may lead to excess cortisol release and significantly raise blood sugars.
Causes of blood sugar spikes
Dehydration
When you are dehydrated, there is less water between the sugar molecules in your blood, which leads to a high blood sugar reading. Dehydration can also lead to elevated blood sugars by impacting your liver’s ability to respond to insulin and by pulling water out from your precious organs to dilute your blood [2]. By not being able to respond to insulin, your body may think that it needs to create more glucose, worsening the blood sugar spike. Fortunately, you can prevent dehydration by keeping yourself hydrated and staying cool.
Infection
When you get an infection, your body releases stress hormones like cortisol in order to fight with a swift immune response. However, this cortisol release can also cause a spike in blood sugar [3]. If you have an infection, check your blood sugar levels regularly and stay hydrated to prevent dehydration.
Steroids
Steroids, like prednisone, are commonly used to treat inflammatory conditions. However, they may make it more difficult for your body to use glucose by blockading the effects of insulin, which can cause a blood sugar spike. Research suggests that steroids may transiently increase blood sugar and HbA1c levels [4].
High glycemic index foods
The glycemic index assigns every food a score from zero to 100, with higher scores indicating that they can cause rapid blood sugar swings. Foods rich in simple and starchy carbohydrates are typically classified as high glycemic index foods and may cause a blood sugar spike, usually soon after your meal. In contrast, research shows that low glycemic index foods support healthy blood sugar levels over a long period of time [5].
Poor quality sleep
Poor quality sleep throws your sleep-wake cycle off balance, creating a stressful state that has been found to reduce the insulin response and drive blood sugars higher [6]. By aiming for seven to nine hours of sleep and practicing healthy sleep hygiene habits, you can support more stable blood sugar levels.
Smoking
The nicotine and chemicals within cigarettes can trigger inflammation, making it more difficult for organs to respond to insulin and changing your body’s ability to make more insulin [7]. Additionally, this stressful state of inflammation increases blood sugar levels. Speak with your healthcare provider if you are interested in smoking cessation.
While this article highlights the six most common causes of blood sugar spikes, there are several others. By giving you a better picture of what causes blood sugar spikes, you will be better prepared to manage blood sugars and avoid blood sugar spikes in the future.
References
- Wellen KE, Hotamisligil GS. Inflammation, stress, and diabetes. J Clin Invest. 2005;115(5):1111-1119. doi:10.1172/JCI25102
- Roussel R, Fezeu L, Bouby N, et al. Low water intake and risk for new-onset hyperglycemia. Diabetes Care. 2011;34(12):2551-2554. doi:10.2337/dc11-0652
- Pasquel FJ, Umpierrez GE. Hyperosmolar hyperglycemic state: a historic review of the clinical presentation, diagnosis, and treatment. Diabetes Care. 2014;37(11):3124-3131. doi:10.2337/dc14-0984
- Shin WY, An MJ, Im NG, et al. Changes in Blood Glucose Level After Steroid Injection for Musculoskeletal Pain in Patients With Diabetes. Ann Rehabil Med. 2020;44(2):117-124. doi:10.5535/arm.2020.44.2.117
- Livesey G, Taylor R, Livesey HF, et al. Dietary Glycemic Index and Load and the Risk of Type 2 Diabetes: Assessment of Causal Relations. Nutrients. 2019;11(6):1436. Published 2019 Jun 25. doi:10.3390/nu11061436
- Donga E, Romijn JA. Sleep characteristics and insulin sensitivity in humans. Handb Clin Neurol. 2014;124:107-114. doi:10.1016/B978-0-444-59602-4.00007-1
- https://www.cdc.gov/diabetes/library/features/smoking-and-diabetes.html