Camilla Jessen
Diabetes specialists explain what to watch out for.
Trying to manage your blood sugar?
Some common habits might be making it harder than you think. Diabetes specialists explain what to watch out for.
Blood sugar naturally rises after meals, but when it stays high for too long, it can cause health problems.
That’s often due to issues with insulin—the hormone that moves sugar from the blood into cells for energy.
If insulin isn’t working properly, sugar builds up in the blood, says dietitian Rebecca Jaspan, MPH, RD.
1. Stress That Doesn’t Go Away
Stress causes the body to release cortisol and adrenaline, which raise blood sugar. Long-term stress makes it worse.
“Chronic stress disrupts insulin function and keeps sugar in your blood longer,” Jaspan explains.
Dietitian Lauren Plunkett adds that emotional stress over time can cause real health problems.
2. High-Intensity Workouts
Exercise is great for health, but intense workouts can sometimes raise blood sugar in the short term.
That’s because your body releases adrenaline and needs more glucose for energy.
This isn’t always bad, but people with insulin resistance might benefit more from walking, Pilates, or moderate strength training.
3. Certain Medications
Some medications—like steroids, heart drugs, and antipsychotics—can raise blood sugar.
If you have diabetes, always tell your doctor about all the medicines you take.
Don’t stop or start any medication without medical advice.
4. Not Drinking Enough Water
When you’re dehydrated, your blood becomes more concentrated, including the sugar in it.
Aim for around 11.5 cups of fluid daily if you’re a woman and 15.5 cups if you’re a man.
You can tell you’re hydrated if your urine is light yellow.
5. Overeating Sugar-Free Foods
“Sugar-free” doesn’t mean carb-free.
These foods can still raise your blood sugar, especially if you eat too much of them.
Look at nutrition labels and be aware of how many carbohydrates they contain.
6. Not Getting Enough Sleep
Too little sleep can lead to higher blood sugar.
People who sleep less than six hours a night are more likely to develop type 2 diabetes. Poor sleep also makes managing blood sugar harder.
Try to get 7–9 hours a night and stick to a regular sleep schedule.
7. Too Much Sun Exposure
Getting sunburned can raise your stress levels, and that stress can raise your blood sugar too.
Protect your skin to avoid this added risk.
Other Habits That May Raise Blood Sugar
- Skipping breakfast
- Drinking too much coffee
- Using certain nasal sprays
- Poor dental hygiene
Final Thoughts
According to EatingWell, it’s normal for blood sugar to rise and fall throughout the day.
But if it stays high too long, it can cause problems.
Stress, sleep, hydration, and even hidden carbs in “sugar-free” foods can all play a role.
If you’re unsure where to start, talk to a diabetes educator or your doctor.
