8 habits making your blood sugar out of whack
Keeping your blood sugar levels steady isn’t just about avoiding sugary treats—it’s about understanding how your daily habits, even the ones that seem harmless, can mess with your body’s natural balance. Blood sugar spikes and crashes don’t just leave you feeling tired or cranky; they can impact your energy, focus, and even long-term health. The good news? With a few small tweaks to your routine, you can keep things running smoothly.
Let’s take a look at eight common habits that might be throwing your blood sugar out of whack—and how to fix them.
1. Skipping Meals or Irregular Eating Patterns
We’ve all been there—too busy to eat, and before you know it, you’re ravenous. Skipping meals or eating at odd times can send your blood sugar on a rollercoaster ride. When you don’t eat for long stretches, your blood sugar can drop too low, only to spike when you finally grab something to eat. The fix? Stick to a regular schedule with balanced meals and snacks that include complex carbs and fibre, protein, and healthy fats to keep your levels steady.
2. Not Eating Enough Protein
Protein isn’t just for bodybuilders—it’s crucial for keeping your blood sugar stable. Without enough protein, your blood sugar is more likely to spike and crash, leaving you feeling hungry and drained. Add some lean protein like eggs, chicken, tofu, or even a handful of nuts to your meals to stay fuller and more balanced.
3. Not Getting Enough Sleep
Think sleep doesn’t matter for your blood sugar? Think again. Skimping on sleep messes with your insulin sensitivity and can lead to higher fasting blood sugar levels. It can also wreak havoc on your hormones (flight attendants, I’m talking to you! ;) ). Women need more sleep than men. Aim for 7–9 hours of quality shut-eye every night to keep your body’s glucose management system in check (and wake up feeling human again).
4. Drinking Coffee on an Empty Stomach
Your morning coffee habit might be doing more than waking you up—it could be spiking your blood sugar and impacting your nervous system. Coffee stimulates cortisol, your stress hormone, which tells your liver to pump out extra glucose. Pair your coffee with a balanced breakfast to keep things on an even keel.
5. Skipping Physical Activity
We all know exercise is good for us, but sitting around too much can make it harder for your body to use insulin effectively, causing higher blood sugar levels. The fix doesn’t have to be intense—just a daily walk, some yoga, or a quick strength workout can do wonders for keeping things steady.
6. Too Much High-Intensity Exercise
Yes, there’s such a thing as too much exercise—at least when it comes to your blood sugar and hormones. Intense workouts can trigger a stress response in your body, causing cortisol and glucose levels to spike. Balance those high-energy sessions with some lower-intensity activities like walking or stretching to avoid tipping the scales.
7. Overconsumption of Sugary or Refined Carbs
White bread, sugary drinks, and desserts might taste amazing, but they’re like a sugar bomb for your system. These foods cause quick blood sugar spikes followed by an inevitable crash. Swap them out for whole grains, fruits, and veggies with a low glycemic index—they’ll keep your energy steady without the sugar rush (and crash).
8. Chronic Stress
Stress isn’t just in your head—it shows up in your blood sugar too. When you’re constantly stressed, your body releases cortisol, which signals your liver to release glucose. Over time, this can lead to elevated blood sugar levels. Managing stress through meditation, deep breathing, or even journaling can help keep both your mind and blood sugar in check.
By tweaking a few of these habits, you’ll be well on your way to smoother, steadier blood sugar levels—and feeling your best every day. After all, small changes can add up to big improvements!
