Three things that have a subtle impact on your blood sugar

Blood sugar (or blood sugar) is our body’s main source of energy. If you don’t have diabetes, your body controls your blood sugar more effectively. On the other hand, “When you have prediabetes or diabetes, your body has a harder time keeping blood sugar levels within a healthy range. And it’s completely normal for it to rise and fall throughout the day. The goal is not a perfectly flat blood sugar line,” says Vandana Sheth, RDN, CDCES, FAND, registered dietitian nutritionist and certified diabetes care and education specialist. Blood sugar is like Goldilocks: it shouldn’t be too high, nor too low either.

Hypoglycemia, or low blood sugar, occurs when your blood sugar is 70 mg/dL or less and is associated with symptoms of racing heart, tremors, sweating, hunger, dizziness, and mood changes like anxiety, irritability, and confusion. “Severe hypoglycemia can be dangerous and requires prompt treatment,” adds Sheth. Untreated, it can cause coma or even death.

On the other hand, high blood sugar, known as hyperglycemia, may not come with obvious symptoms but can cause excessive thirst, urination, hunger and weight loss. Over time, high blood sugar can lead to progression from prediabetes to diabetes and an increased risk of diabetes complications, such as damage to the eyes, feet, heart, nerves, and kidneys.

Therefore, the goal of diabetes management is to keep blood sugar levels within a healthy range as much as possible. Read on to learn some surprising habits that may unknowingly impact your blood sugar, and how to change them to support your blood sugar and health goals.

1. Your morning coffee routine

Regular coffee consumption is associated with a lower risk of diabetes. But, When you drink it and What you put it on can have an impact on blood sugar levels. Coffee can cause a rapid rise in blood sugar, especially if sweetened with sugary creams, syrups, and liquids high in saturated fat. “Starting the day with a spike in blood sugar can prepare the day for the ups and downs that follow,” says Caroline Thomason Bunn, RD, CDCES.

She recommends taking a blood sugar test using a glucometer or continuous glucose monitor (CGM) to see the impact of coffee on your blood sugar. “Even black coffee can raise blood sugar, because caffeine makes your cells a little less sensitive to insulin. If you notice it raising your blood sugar, drink it with breakfast rather than on an empty stomach and avoid sugary syrups,” she adds.

2. Not getting enough sleep

“While there is an emphasis on diet and exercise, sleep is neglected,” notes Sheth. She says disrupted or insufficient sleep can decrease insulin sensitivity and make it more difficult for the body to handle glucose.

Many studies show that lack of sleep (often linked to less than six hours per night) and later bedtimes can reduce insulin sensitivity and increase insulin resistance. When your cells resist the insulin you produce, blood sugar rises because it is unable to enter the cell. Additionally, lack of sleep is associated with reduced physical activity and less healthy food choices, two other risk factors for increased blood sugar levels. Establishing a regular sleep routine can help better regulate blood sugar levels.

3. Sitting for long periods of time, especially after meals

Long commutes, regular meetings, or work deadlines may require sitting for extended periods of time. The more you sit, the less time you have for physical activity. Regular exercise has been shown to improve blood sugar management, reduce the risk of heart disease, and have positive effects on weight and overall health.

“When your muscles are active, they use glucose, which is especially helpful after eating,” says Sheth. She recommends something as simple as a short 10 to 15 minute walk after eating. “Short movement breaks help your blood sugar throughout the day,” she adds. Additionally, get up every 30 minutes to take a break from your movements. Take a brisk walk around the office, march in place, use a treadmill, or do a few squats.

Tips for managing blood sugar

Blood sugar management is about observing trends and determining when you need to make a change. Sheth says, “Focus on the big picture and trends instead of obsessing over a single blood sugar reading. » The most important thing is to be consistent with your habits. Consistency will always trump perfection and you can start with these simple tips.

• Focus on fiber, protein, and healthy fats: Sheth recommends focusing on meal prepping around fiber-rich foods, like vegetables, legumes, whole grains, and fruits, and pairing them with protein and healthy fats. A quick and easy lunch idea she shared involves combining avocado with mashed chickpeas, spreading it on whole-wheat bread, and finishing with cucumber, lettuce, lemon, and extra virgin olive oil.
• Move after meals: Thomason Bunn also recommends taking a 10-minute walk after meals. “It’s one of the easiest ways to ease a post-meal spike,” she says. Movement “snack breaks” are also the perfect way to achieve the recommended 150 minutes of exercise per week by breaking your exercise into small portions, such as taking three 10-minute walks per day to reach your goal.
• Pay attention to sleep: Sheth says: “I encourage my clients to consider sleep as part of their blood sugar management plan. Aim for a consistent sleep and wake schedule and a routine that promotes adequate, good-quality sleep. “If you’re short on sleep time, build on your foundation and enrich it. Start by going to bed 15 minutes earlier each night.
• Tracking can help change habits: Knowledge of existing habits and their impact on blood sugar levels is a useful starting point. Thomason Bunn recommends following patterns rather than a single blood sugar number. She says: “A CGM or simple journal helps you personally pinpoint what is affecting your numbers. »

Our expert opinion

The habits you adopt regularly can have a positive or negative impact on your blood sugar levels. Making small changes to your current habits, like your morning coffee routine, sleep, and prolonged sitting, can have a significant impact on blood sugar management. The key to managing blood sugar is consistency. This involves eating balanced meals with fiber, protein, and healthy fats, prioritizing your sleep, and walking more during your workday and after meals. “Food, activity, sleep, stress, illness, and medications can all affect blood sugar levels, and everyone responds a little differently. The goal is to find habits that support your body and are sustainable,” says Sheth.