High blood sugar is often associated with diabetes, but in reality, this condition can affect anyone. Many seemingly trivial everyday factors, such as diet, stress, or lack of sleep, can trigger spikes in blood sugar levels without you realizing it.
If left unchecked, uncontrolled blood sugar levels can have long-term negative health effects, ranging from fatigue to an increased risk of chronic diseases. Therefore, it's important to understand the causes of high blood sugar so we can maintain our health and prevent serious complications early.
Symptoms that indicate blood sugar is rising
Sometimes, we don't realize that our blood sugar levels are high because the symptoms appear gradually. However, recognizing the signs early can help prevent the condition from developing into something more serious. Here are some common symptoms to watch for:
- Easily thirsty and frequent urination
The body tries to excrete excess sugar through urine, causing you to drink more and go to the bathroom more often. - Excessive tiredness
Even though you don't do much activity, your body feels weak because the cells can't absorb sugar properly to be used as energy. - Blurred vision
High sugar levels can affect the fluid around the lens of the eye, causing blurred vision. - Wounds that are difficult to heal
When blood sugar levels are high, the wound healing process becomes slower because blood flow and cell function are disrupted. - Constant hunger
The body cannot use sugar as energy effectively, making you feel hungry quickly even after eating.
7 Causes of Rising Blood Sugar that You Need to Know
Maintaining stable blood sugar levels isn't just about avoiding sugary foods. Many things in your daily routine can trigger blood sugar spikes without you realizing it. Here are some causes you should be aware of:
1. Eating Too Many Sweets and Processed Carbohydrates
Foods such as white rice, white bread, instant noodles, cakes, and sweetened drinks contain simple sugars that are quickly absorbed by the body. This causes blood sugar levels to rise rapidly after eating.
If this pattern continues without being balanced with fiber or protein, the body will have difficulty controlling sugar spikes, and the risk of metabolic disorders will increase.
2. Lack of movement or rarely exercising
Physical activity helps muscles use blood sugar as an energy source. When you don't move enough, sugar that should be used by the body accumulates in the bloodstream. This condition also decreases insulin sensitivity, making it more difficult for the body to regulate blood sugar levels effectively.
3. Excessive Stress
When stressed, the body releases the hormones cortisol and adrenaline, which increase blood sugar. This is the body's natural mechanism to provide additional energy during times of "standby."
However, if stress occurs continuously, blood sugar levels can remain high in the long term even with a healthy diet.
4. Lack of sleep or irregular sleep patterns
Adequate sleep helps the body repair cells and regulate hormones, including those involved in blood sugar control. Frequent late nights or irregular sleep can disrupt insulin levels.
As a result, the body becomes less effective at processing sugar, so blood sugar levels increase even though food intake is not excessive.
5. Dehydration
When the body lacks fluids, blood sugar levels become more concentrated. The kidneys must work harder to balance them, which can keep blood sugar levels high.
Drinking enough water helps glucose metabolism run smoothly and prevents blood sugar spikes. Make it a habit to drink water regularly, not just when you feel thirsty.
6. Use of Certain Medications
Some medications, such as steroids, birth control pills, and certain blood pressure medications, can affect the way the body regulates blood sugar. These effects are usually temporary, but caution is needed with long-term use.
If you are taking regular medication and notice your blood sugar levels rising, consult your doctor so the dosage or type of medication can be adjusted.
7. Certain Medical Conditions
Conditions like insulin resistance or diabetes prevent the body from using sugar effectively. As a result, sugar builds up in the blood even when you haven't eaten much.
Additionally, several hormonal disorders, such as Cushing's syndrome or PCOS, can also affect blood sugar levels. Regular checkups help detect these conditions early so that treatment can be initiated promptly.
How to Control Blood Sugar Levels
Maintaining stable blood sugar levels doesn't mean avoiding all sweet foods entirely. The important thing is understanding the balance and consistently implementing healthy habits. Here are some simple ways you can do this every day:
- Set a balanced diet
Limit sugary foods and refined carbohydrates, and increase your fiber intake from vegetables, fruits, and whole grains. - Regular exercise
Do light physical activity such as walking or cycling for at least 30 minutes every day to help lower blood sugar. - Get enough sleep and manage stress
Get regular sleep and avoid excessive stress to keep your body's hormones balanced and your blood sugar levels under control. - Check sugar levels regularly
Regular check-ups help monitor your condition and prevent unintentional increases in blood sugar. - Consultation with a doctor
If necessary, the doctor can adjust the medication or insulin to keep blood sugar levels stable and safe.
Consult a Doctor to Control Blood Sugar
High blood sugar can be controlled with simple steps through daily lifestyle changes. Early detection and management are crucial to prevent serious complications such as type 2 diabetes or heart disease.
Start by maintaining a balanced diet, exercising regularly, and getting regular health check-ups to stay fit and control your blood sugar levels. If you begin to experience symptoms or changes in your body, consult a doctor immediately for appropriate treatment from the start.
Article written by Dr. Fenny Elvina Ridho, Sp.PD – FINASIM (Internal Medicine Specialist, EMC Cikarang Hospital).