Blood glucose levels can fluctuate for many reasons. For those living with diabetes, it\u2019s important to understand why. Here is a list of common factors that can cause those fluctuations and ways they can be controlled. <\/p>\n\n
Diet is one of the biggest culprits of blood sugar spikes. Luckily, there are many ways to control fluctuations caused by food. \nReading food labels and knowing exactly what is in food is one way. It\u2019s important to monitor total sugars, total carbohydrates and serving size. Controlling portions and eating foods in moderation is key. <\/p> \n\n
Understanding the make-up of food and its glycemic load and index is another way to control fluctuations. \u201cThe 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.\u201d1 <\/p> \n\n
For example, an orange has a GI of 52 but a Glycemic Load of 4.4, which is low. A candy bar has a GI of 55 but has a GL of 22.1, which is high. A large serving of a low-GI food will usually raise your blood sugar as much as a small amount of a high-GI food\u201d2 It\u2019s important to understand the details, read food labels carefully and know how certain foods affect blood sugar levels.<\/p> \n\n
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\u2019s 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. <\/p> \n\n\n\n
Too little or too much exercise can cause spikes in blood glucose. Trying to control levels through exercise requires the right balance and moderation is key. Any movement is better than no movement so it\u2019s important to just get started. It could be as simple as walking or doing squats or arm exercises while watching TV. Taking the stairs instead of the elevator or parking further away from work or the grocery store can help too. Exercising with a friend and finding a partner provides a good support system and promotes success.<\/p> \n\n\n
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. <\/p> \n\n
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\u2019s important to take note of changes in temperature. Stay hydrated during times of extreme heat and dress cool. When it\u2019s 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. <\/p>\n\n
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.<\/p> \n\n
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 \u201cthe average adult needs 7 to 9 hours of sleep per night.\u201d3 You may need more or less than this so it\u2019s 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. <\/p>\n\n
The factors that cause blood glucose levels fluctuations can seem uncontrollable. With the help of a Continuous Glucose Monitoring system, it doesn\u2019t 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. <\/p>\n\n
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 1-877-888-7050<\/a> Option 3, Ext. 1011 or email ben@questhealthsolutions.com <\/a> or schedule an appointment today. <\/p>\n\n\n\n 1.\t(2020) Mayo Clinic. Nutrition and Healthy Eating available at Click Here<\/a> accessed on 24 June 2021. <\/p>\n\n 2.\t(2020) WebMd. Diabetes and Fruit available at Click Here<\/a> accessed on 26 June 2021. <\/p>\n\n 3.\t(2019) Mayo Clinic. How Many Hours of Sleep are Enough for Good Health? Available at Click Here<\/a> accessed on 26 June 2021. <\/p>\n\n","protected":false},"excerpt":{"rendered":" Blood glucose levels can fluctuate for many reasons. For those living with diabetes, it\u2019s important to understand why. Here is a list of common factors that can cause those fluctuations and ways they can be controlled. \u2756 Diet \u2756 Exercise \u2756 Stress \u2756 Weather \u2756 Time \u2756 Sleep DIET Diet is one of the biggest … <\/p>\n