Blood glucose levels can fluctuate for many reasons. For those living with diabetes, it’s imperative to understand what causes these fluctuations and how to control them.
If not kept under control, continual fluctuations and sustained levels of high blood sugar can cause serious health issues. “Long-term, high blood sugars cause inflammation and changes at the cellular level, as the body produces less insulin and struggles to process excess glucose in the bloodstream. This disrupts the foundations of how blood vessels are formed, which can later lead to issues, like kidney disease, eye disease, poor circulation, neuropathy, heart disease, stroke and more.”1
Warning Signs that Something Could be Wrong
Here’s an overview of what to watch for and when to consult a healthcare professional to prevent serious health conditions down the road.
- ● Excessive Thirst and Increased Urination
- ● Increased Hunger and Weight Loss
- ● Slow Healing Wounds
- ● Blurred Vision and Headaches
- ● Tingling and Numbness
- ● Skin Irritation and Dryness
- ● Excessive Fatigue
- ● Dental Issues
What Causes Fluctuations in Blood Glucose
There are many factors that can cause fluctuations in blood sugar levels. The good news is that many of these are manageable. It’s important to understand what causes these fluctuations and how to get them under control. Knowledge is power and is the first step in taking control. Here are six common causes of fluctuations and steps that can be taken to keep them in check.
Daily Food Intake
Diet is one of the biggest culprits of blood sugar spikes. Luckily, there are many ways to control fluctuations caused by food. Reading food labels and knowing exactly what is in food is one way. It’s important to monitor total sugars, total carbohydrates and serving size. Controlling portions and eating foods in moderation is key.
Understanding the make-up of food and its glycemic load and index is another way to control fluctuations. “The Glycemic Index (GI) measures how a food affects blood sugar. Foods that are low on the scale raise it slowly. Those high on the scale raise it quickly. Eating mostly low-GI foods can help you keep control of your blood sugar.”2
The plate rule is another way to make sure each meal is balanced, and blood sugar levels can remain in check. The goal is to make sure that each meal’s plate is filled with 50% vegetables, 25% starch and 25% protein. If splurging occurs at one meal, then the next meal can be adjusted to fall back into line.
Exercise
Too much activity or too little activity can both cause spikes in blood glucose. Trying to control levels through exercise requires the right balance and moderation is key. Any movement is good. It could be as simple as going for a walk or taking the stairs instead of the elevator. “For people who have Diabetes—or almost any other disease, for that matter—the benefits of exercise can’t be overstated. Exercise helps control weight, lower blood pressure, lower harmful LDL cholesterol and triglycerides, raise healthy HDL cholesterol, strengthen muscles and bones, reduce anxiety, and improves general well-being. There are added benefits for people with diabetes: exercise lowers blood glucose levels and boosts the body’s sensitivity to insulin, countering insulin resistance and has been linked to lowering HbA1C values in people with Diabetes.”3
Stress
When the body encounters a stressful situation, the primary stress hormone, Cortisol, is released and can actually cause glucose levels in the bloodstream to rise. The key is to reduce stress which is not always easy. Here are some tactics that can be used to reduce stress and anxiety and keep blood glucose under control.
- ● Eat healthier
- ● Exercise regularly
- ● Laugh more
- ● Walk away from the situation or person causing the stress
- ● Get to sleep earlier each day
- ● Aromatherapy
- ● Take a break from social media
- ● De-clutter and organize
- ● Distract and re-direct, find something new
- ● Learn to appreciate the small stuff
- ● Take a deep breath
- ● Find a support group
- ● Seek a professional
Weather
Extreme summer heat and freezing winter temperatures can stress the body. This stress produces cortisol and can cause a vicious cycle in blood sugar level fluctuations. Extreme temperature changes can also cause dehydration which wreaks affects blood glucose levels. It’s important to take note of changes in temperature. Stay hydrated during times of extreme heat and dress cool. When it’s cold outside, keep warm by dressing in layers and stay inside whenever possible. Staying hydrated in extreme heat and freezing temperatures is also important when trying to keep blood glucose levels in check.
Schedule Changes
Disruptions in schedule can affect blood glucose levels. Using calendars to track events and to account for schedule changes can help. Always plan ahead and be sure to prepare snacks and avoid skipping meals. Traveling to a different time zone can affect eating and sleeping patterns which can interfere with routine. There are 24 hours in each day make sure you plan accordingly to help avoid spikes.
Sleep
The amount of sleep needed varies depending on age, health, stress levels, social life, line of work and a host of other factors. Most studies, however, report that “the average adult needs 7 to 9 hours of sleep per night.”4 You may need more or less than this so it’s important to listen to your body and create the schedule that is right for you. If sleep patterns are going to be affected by schedule changes or travel arrangements be sure to add some naps into the schedule to make sure the body is well rested.
Using a Continuous Blood Glucose Monitor to Get Control
The factors that cause blood glucose levels fluctuations can seem uncontrollable. With the help of a Continuous Glucose Monitoring system, it doesn’t have to be. A CGMs, like the FreeStyle Libre, monitors extreme highs and lows. It tracks patterns to help identify when changes in diet, exercise or schedule might be too much for the body to handle and notifies the user when things are out of control.
At Quest Health Solutions, we are here to help patients, healthcare providers and diabetes educators keep diabetes under control. To learn more about how Continuous Glucose Monitors can be used to control blood glucose fluctuations, contact us at 1-800-993-9996, email ben@questhealthsolutions.com or schedule an appointment today.
1. (2018) Chicago Medicine. Legacy Effects and the Importance of Early Blood Sugar Control for Diabetes available at Click Here accessed on 22 April 2022.
2. (2020) Mayo Clinic. Nutrition and Healthy Eating available at Click Here accessed on 22 April 2022.
3. Harvard Health Publishing Harvard Medical School (2020). Available at Click Here accessed on 23 April 2022.
4. (2019) Mayo Clinic. How Many Hours of Sleep are Enough for Good Health? Available at Click Here accessed on 23 April 2022.