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Medically reviewed by Jamie Johnson, RDN
Key Takeaways
- Many things can affect your blood sugar, not just the carbs you eat.
- Some blood sugar triggers are physiological and may vary from person to person, including hormonal changes and circadian rhythms.
- Small daily habits often have a bigger impact on blood sugar control than occasional indulgences.
It’s not just desserts and soda that affect your blood sugar. Everyday habits and how your body works can also raise your glucose (sugar) levels. The good news is, once you know what to look for, you can manage many of these hidden causes.
1. Running on Too Little Sleep
Not getting enough sleep does more than make you tired. It can make your body less sensitive to insulin, which is the hormone that helps move sugar from your blood into your cells. Even a little less sleep can lower insulin sensitivity and raise your risk for diabetes.
Here’s what that can look like:
- Waking up with higher-than-usual fasting blood sugar
- Stronger cravings for sugary or high-calorie foods
- Increased hunger throughout the day
- More difficulty managing stress
2. Living in Constant Stress Mode
Stress can raise your blood sugar, whether it comes from work, family, or ongoing worries. When you’re stressed, your body releases hormones like cortisol and adrenaline, which tell your liver to send more sugar into your blood to get you ready for action.
A few common signs that stress may be affecting your blood sugar include:
- Higher glucose readings during stressful periods
- Increased emotional eating
- Poor sleep quality makes the problem worse
- More frequent energy crashes throughout the day
Managing stress isn’t a magic fix, but things like walking, practicing mindfulness, and regular exercise can help lower stress-related spikes in blood sugar.
3. Not Drinking Enough Water
People often forget about drinking enough water when thinking about blood sugar. If you’re dehydrated, your blood sugar can become more concentrated, and your body may release hormones that raise it even more.
Some clues that dehydration may be contributing include:
- Dark urine
- Dry mouth
- Headaches
- Feeling tired or sluggish
How much water you need depends on your size, the weather, and how active you are. But drinking fluids regularly during the day is an easy way to help your body stay healthy.
4. Sitting for Hours at a Time
You don’t need to run marathons to help your blood sugar. When you move, your muscles act like sponges to soak up sugar from your blood. Sitting for long stretches makes it harder for your body to use that sugar.
Even short movement breaks can be beneficial:
- Taking a brief walk after meals
- Standing up every 30 to 60 minutes
- Doing household chores
- Taking phone calls while moving
All these little bursts of movement can make a real difference by the end of the day.
5. Eating Carbs by Themselves
Carbohydrates aren’t bad, but eating them by themselves can cause bigger jumps in blood sugar. If you eat carbs with protein, fiber, or healthy fats, your body digests them more slowly, and your blood sugar rises more steadily.
Consider these examples:
- Apple slices with peanut butter instead of fruit alone.
- Whole-grain crackers with cheese
- Oatmeal topped with nuts and cheese
- Toast paired with eggs
6. Ignoring Meal Timing
What you eat is important, but when you eat matters, too. Your body's natural clock (circadian rhythm) means you handle sugar better earlier in the day than late at night. Studies show that messing with this rhythm can make it harder to control blood sugar.
Potential timing-related blood sugar saboteurs include:
- Eating large meals late at night
- Frequently skipping meals and becoming overly hungry
- Having an inconsistent eating schedule
- Working overnight shifts
Everyone is different, but eating meals at regular times seems to help most people.
7. Hormonal Changes You Can’t See
Sometimes, changes in your blood sugar aren’t your fault. Hormone shifts can affect how your body handles insulin and sugar at different times in your life.
Factors that may contribute include:
- Menstrual cycle changes
- Perimenopause and menopause
- Pregnancy
- Illness or infection
- Certain medications, such as corticosteroids
These factors are different for everyone. If your blood sugar is hard to predict even when you’re making healthy choices, talking with a healthcare provider can help you find out why.
Read the original article on Verywell Health
