How to Prevent Blood Sugar Spikes

26 June, 2020
When it comes to our daily diet, we must keep in mind that certain products trigger blood sugar spikes. They're very harmful to our bodies. Thus, we must adopt healthier habits.

Hyperglycemia and blood sugar spikes can lead to major illnesses like diabetes. Even without going to such an extreme, anyone could experience the symptoms of excessive sugar consumption such as sudden weight loss, increased thirst, and constant fatigue.

Some patients experience blurred vision, puffy skin, and drowsiness. People with either type I and II diabetes have trouble breathing and their heart rate also alters. In any case, the important thing here is to prevent these problems. The good news is that there are ways to do it.

Tips to prevent blood sugar spikes

Drink a lot of liquid

Avoiding dehydration should be one of the goals against hyperglycemia. In fact, drinking plenty of water is both a preventive measure and part of recovery treatment.

This is because a dehydrated body only worsens your state of health. Any liquid is good, as long as it isn’t processed and sugar ridden.

Read also: Lower Your Cholesterol and Blood Sugar with Ginger Beer

Keep track of your blood sugar levels

A person testing their blood sugar levels.
With an adequate analysis of glycemia or hemoglobin A1C, you should be able to find out your blood sugar levels in order to maintain them.

People with diabetes know that controlling their blood sugar levels is their main ally. In fact, everyone should be aware of them. Although people with a propensity towards this condition already keep up with their blood glucose levels.

The most important thing is to measure glucose before every meal. It should be between 80 and 130 mg/dL at those times. It’s normal for this indicator to increase after food consumption so you’ll also have to measure your blood sugar levels after you eat. Note that it shouldn’t exceed 180 mg/dL.

Currently, there are special devices with which you can obtain a reading of your glucose levels in just seconds. But don’t worry if you don’t have a glucometer, there’s another way to stay fairly updated.

The hemoglobin A1C test – the beginning of glucose control

The hemoglobin A1C test is for those who’ve never checked their blood sugar levels before. This is a blood test that allows you to find your average glucose level during the past three months. It’s an excellent starting point to be in control of this body indicator.

The method is based on the measurement of hemoglobin. This component, present in red blood cells, captures glucose when its levels in the blood are high. The half-life of a red blood cell is 120 days, so the measurement will indicate the average blood glucose at that moment.

Ideally, everyone should do this medical examination twice a year. We would take better care of ourselves and any specialist could recommend a specific diet or treatment just for us. In any case, it’s always good to have a glucometer in order to maintain a daily record.

Try not to smoke

A woman tearing a cigarette apart.
An unhealthy lifestyle plays an important role in the development of diabetes and other related metabolic diseases.

Unhealthy habits are an inexhaustible source of disease. We know now that there’s a relationship between smoking and an increase in glucose levels. Therefore, one of the best ways to avoid diabetes is to quit smoking altogether.

Quitting or reducing tobacco and alcoholic beverage consumption can lower your risk of heart disease and stroke. These pathologies can lead to serious complications in the midst of a hyperglycemia crisis. Also, you must keep up with other indicators such as cholesterol levels and blood pressure.

Controlling your consumption of carbohydrates

Simple carbohydrates are the main source of blood sugar spikes. You must keep in mind that these are quickly absorbed when processed by our digestive system, leading to glucose increase. This confirms the importance of balanced nutrition for the human body.

According to carbohydrate theories, substituting complex carbohydrates for these types of sugars (simple carbs) allows us to maintain good glucose levels together with better digestive health. There are similar healthier food products out there such as fruits, vegetables, and legumes.

Finally and in conclusion, it’s important to exercise regularly. In fact, any physical activity is good for regulating glucose levels and keeping them from accumulating as lipids.

So, begin with a walk. But keep in mind that for exercise to be effective you must make a real effort, always adapted to your personal needs. As you can see, you must really make it a priority to avoid health problems in the future.

  • Universidad de Santander. 2017. Cómo prevenir la diabetes. Extraído de: https://www.udes.edu.co/images/2017B/Documentos/CONSEJOS_PARA_PREVENIR_LA_DIABETES.PDF
  • Connie Crawley, MS, RD, LD · Especialista de extensión en nutrición y salud. Cómo prevenir la diabetes tipo 2. Extraído de: https://www.cdc.gov/diabetes/diabetesatwork/pdfs/SP-preventingtype2diab.pdf