There are many factors that influence your blood glucose levels — we are very Blood glucose levels are influenced by many factors—our bodies are complex systems! Below, we’ll explore some of the key contributors to blood sugar fluctuations, including:
✅ Food
✅ Exercise
✅ Sleep
✅ Stress
✅ Other Factors
1. Food & Blood Glucose
Carbohydrates play a significant role in blood sugar regulation. When you eat carbohydrates, they are broken down into glucose (simple sugars), which enters the bloodstream. This triggers the pancreas to release insulin, which helps cells absorb glucose for energy.
However, your body’s glucose response varies based on the food combinations you eat:
High-carb foods alone (e.g., an apple) may cause a quick spike in blood glucose.
Pairing carbs with fats, fibre, or protein (e.g., an apple with nuts) slows down glucose absorption, leading to a more stable blood sugar response.
Tip: Eating balanced meals with protein, healthy fats, and fibre can prevent large glucose spikes and crashes.
2. Exercise & Blood Glucose
Exercise affects glucose levels in two key ways:
Energy use – Muscles require energy during exercise, which means they use up glucose from the bloodstream.
Improved insulin sensitivity – Regular exercise helps your body use insulin more effectively, lowering blood glucose levels over time.
Even a short walk can have a noticeable effect, often resulting in a drop in glucose levels shortly after.
Tip: Staying active throughout the day can help regulate blood sugar and improve metabolic health.
3. Sleep & Blood Glucose
Poor sleep or sleep deprivation can lead to higher blood glucose levels due to:
Increased ghrelin (the hunger hormone) – Making you feel hungrier and more likely to crave high-carb foods.
Higher cortisol (the stress hormone) – Raising blood sugar levels and reducing insulin sensitivity.
Decreased insulin sensitivity – Making it harder for your body to regulate glucose efficiently.
Tip: Aim for 7–9 hours of quality sleep each night to support stable glucose levels and overall metabolic health.
4. Stress & Blood Glucose
When you’re stressed, your body releases cortisol, which:
Raises blood glucose levels to provide quick energy in response to stress.
Reduces insulin sensitivity, making it harder for cells to absorb glucose efficiently.
Tip: Managing stress through meditation, deep breathing, movement, or relaxation techniques can help keep glucose levels more stable.
5. Other Factors That Influence Blood Glucose
Beyond food, exercise, sleep, and stress, several other factors can also impact blood glucose levels, including:
Pain & Illness – Your body may release stress hormones that temporarily raise glucose levels.
Medications – Some prescription drugs (such as steroids) can affect glucose metabolism.
Menstruation – Hormonal changes throughout the cycle can impact blood sugar regulation.
Dehydration – Can lead to higher glucose concentrations in the blood.
Alcohol – Initially lowers blood sugar, but can cause unpredictable fluctuations.
Tip: If you experience unexpected glucose fluctuations, consider whether one of these factors might be contributing.
Final Thoughts
Many factors influence your blood glucose response, and understanding them can help you make informed lifestyle choices to optimise your metabolic health.
If you have diabetes or concerns about your blood sugar, speak with your healthcare provider for personalised advice.
By tracking your glucose levels in Vively, you can see patterns, make adjustments, and gain valuable insights into what works best for your body!
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