Published to Newsletter on Jun 28, 2023
Reed Vawter, MS, RDN, CSOWM, LD
Health Ed. Consultant
Managing blood sugar is important whether you have diabetes or just want to maintain consistent energy during your day. The best way to do this is with well-balanced meals. But when life gets busy, it can be hard to avoid eating patterns that cause blood sugar spikes – and the crashes that follow. This cycle can be a recipe for trouble focusing, poor mood, feeling sluggish, and even weight gain.
Luckily, there are strategies we can use to help avoid blood sugar spikes and crashes, even when our eating is less than desirable.
Go for a walk
Exercise encourages your muscles to use up some of the excess sugar in your bloodstream. A gentle, 10-minute walk after you eat can make a world of difference. And, as a bonus, it can also help with digestion. Just aim for gentle exercise; if it gets too vigorous, you might get an upset stomach.
Add high fiber foods
Fiber slows digestion, helping to stop blood sugar spikes. So, if you must eat a meal that isn’t ideal for blood sugar control, add a high fiber food. If you are getting fast food, add a side salad; if you grab snacks at a gas station, include a piece of fruit; and if you’re eating a meal on campus, check out our guide to finding more fiber-rich vegetables.
Get good sleep
Lack of sleep increases cortisol, a stress hormone, which can lead to higher blood sugar levels over time. Good sleep hygiene that delivers 7-8 hours of sleep will help your body manage blood sugar. Plus, quality sleep also reduces cravings for sugary foods, further helping you stay on track.
Eating less-than-ideal meals doesn’t have to mean suffering from constant blood sugar spikes and drops. Use these strategies to help you stay on track, no matter what your day brings.
Tags:
