Not Quite the Sweet Spot: Recognising Blood Sugar Imbalance

Diet advice for diabetics or even those simply looking to control their blood sugar levels can be confusing. Foods like makhana (fox nuts) and daals (pulses) have been touted as good sources of protein, but their overconsumption can cause one to overload on carbs. And we all know that having too many carbs can cause spikes in blood sugar — which is something that people with diabetes need to be careful about.

We are here to clear up all that confusion for you and more about high blood sugar levels.

Blood glucose levels are typically viewed as normal when they range from 70 to 100 mg/dL before meals and remain below 140 mg/dL two hours after eating. It's crucial to regularly monitor your blood sugar levels even more if you have diabetes or are at risk of developing it. Maintaining blood sugar levels within this range helps ensure your body functions optimally, allowing you to feel your best and reducing the risk of long-term health issues.

The occurrence of impaired glucose tolerance tests (GTT) varies between 3.6% and 9.1%, suggesting the possibility of a further rise in prevalence. It is estimated that the number could reach 70 million by 2025. Given these significant figures, the socio-economic impact of diabetes in India ranks among the highest globally.

In our modern society, increasing blood sugar levels are becoming a significant concern, particularly among younger generations like Gen Z and millennials. Several factors contribute to this trend:

1. Dietary choices: The rise of fast food, sugary beverages, and ultra-processed snacks has made high-calorie, low-nutrient foods more accessible. Popular trends such as the ‘Instagrammable’ dessert craze often prioritise aesthetics over health. For example, those colourful, sugary drinks featured in reels may look appealing, but they can wreak havoc on your blood sugar levels.
2. Sedentary lifestyle: With the advent of remote work and the popularity of binge-watching series, physical activity has declined. Less movement means less opportunity for the body to use glucose effectively, leading to higher blood sugar levels.
3. Stress and mental health: The pressures of modern life, including work, social media, and global events, contribute to stress. Increased stress can lead to hormonal changes that elevate blood sugar. As many young people grapple with anxiety and burnout, managing stress is more crucial than ever.
4. Lack of awareness: There is often a lack of education surrounding blood sugar management among younger individuals. Many may not recognise the importance of monitoring their blood sugar levels or understanding the long-term effects of uncontrolled blood sugar.

Recognising the signs of high blood sugar is essential for timely intervention. Here are some common high blood sugar symptoms:

1. Frequent urination

When blood sugar levels rise, your kidneys must exert to filter and remove excess glucose from the bloodstream. To get rid of this excess sugar, the kidneys pull water from your tissues, leading to increased urine production. If you’re running to the bathroom more often, especially waking up at night to urinate, it may be a sign that your blood sugar is out of balance. Over time, this can lead to dehydration and disrupt your sleep patterns.

2. Increased thirst

Excessive urination can leave your body dehydrated, triggering a feedback loop where you feel an intense urge to drink more water to replenish lost fluids. Feeling parched and needing to drink more water than usual could be a telltale sign of elevated blood sugar. If you’re constantly thirsty, even when you’re drinking water regularly, it’s worth investigating further.

3. Fatigue

High blood sugar impairs the body's capacity to efficiently utilise glucose for energy. Instead of delivering fuel to your cells, glucose stays in your bloodstream, leaving you feeling tired and drained. Fatigue from high blood sugar isn’t the typical tiredness you might feel after a long day. It’s a lingering sense of sluggishness that can affect your productivity, focus, and overall mood, even if you’re getting adequate sleep.

4. Blurry vision

Elevated blood sugar can lead to swelling in the eye lenses, affecting their shape and ability to focus properly. This change causes light to scatter, resulting in blurred vision. If you experience sudden blurriness in your vision or have difficulty focusing, particularly during blood sugar spikes, it's advisable to consult a medical professional. Blurry vision may improve once blood sugar is brought under control but can persist if high blood sugar remains unmanaged.

5. Headaches

Variations in blood sugar levels can impact blood circulation to the brain, leading to headaches or migraines in certain individuals. These headaches are often a signal from the body that blood sugar is either too high or too low. Frequent headaches, particularly if they occur in the late morning or after meals, could be a sign that blood sugar levels are not stable. Over time, these fluctuations can cause significant discomfort and disrupt daily activities.

6. Slow healing of cuts and wounds

Elevated blood sugar levels can harm circulation and impair blood vessels, leading to reduced blood flow to the impacted areas. This limits the body’s ability to deliver essential nutrients for wound healing. If you notice that cuts, bruises, or scrapes are healing more slowly than normal, it might indicate elevated blood sugar levels. This delayed healing can also increase the risk of infections in affected areas.

7. Numbness or tingling in the hands and feet

Nerve damage, also known as neuropathy, frequently occurs as a result of unmanaged blood sugar levels. This can lead to sensations of tingling, numbness, or burning, especially in the hands, feet, and toes. If you experience frequent numbness, tingling, or even burning sensations in your extremities, it could indicate that your blood sugar levels are causing nerve damage. This symptom is especially concerning because, if left untreated, neuropathy can become permanent.

8. Unexplained weight loss

When the body is unable to use glucose for energy, it starts to decompose fat and muscle tissue, resulting in weight loss. This breakdown occurs even though you may be eating normally or even more than usual. If you're experiencing weight loss without altering your diet or exercise habits, it is crucial to investigate potential blood sugar problems. Sudden and unusual weight loss can be a significant warning indicator of both type 1 and type 2 diabetes.

9. Mood changes

Blood sugar imbalances affect the brain as well as the body. High or unstable blood sugar levels can lead to irritability, anxiety, and mood swings because of their effect on neurotransmitters such as serotonin and cortisol. If you notice that you're feeling unusually irritable, anxious, or experiencing mood swings without a clear cause, it could be beneficial to monitor your blood sugar levels. Mood changes can be particularly disruptive, affecting relationships and daily interactions.

These symptoms can sometimes overlap with other health conditions, so it’s essential to monitor them and consult a healthcare provider if they persist. Identifying the symptoms early on and knowing how high blood sugar impacts various areas of the body can greatly improve the way you deal with and boost your overall health.

Certain foods are more likely to contribute to high blood sugar levels. Here are some common culprits to watch out for:

1. Sugary drinks: Sodas, energy drinks, and sweetened teas can spike blood sugar levels rapidly. Choose water or herbal teas, or enhance your water with fruits for a tasty alternative.
2. Refined carbohydrates: White bread, pastries, and other processed grains lack fibre and can lead to quick spikes in blood sugar. Choose whole grains like quinoa, brown rice, and oats instead.
3. Fast food and fried foods: Foods that are typically rich in unhealthy fats and sugars can disturb the balance of blood sugar. Consider meal prepping or exploring trendy meal delivery services that focus on healthy, balanced meals.
4. Snack foods: Chips, cookies, and candy bars may give a quick energy boost, but they can lead to a crash shortly after. Look for healthier snacks like nuts, yoghurt, or fruit.

Fortunately, many young people today are taking proactive steps to manage their blood sugar levels in a positive and empowering way:

Fitness trends 

With the rise of fitness influencers and apps, there’s a greater emphasis on physical activity. From yoga to HIIT workouts, many are finding enjoyable ways to stay active. Social media platforms are filled with challenges that encourage movement, making exercise more engaging.

Tech solutions 

Devices like fitness trackers and smartwatches allow people to keep track of their activity and blood sugar levels. This tech-savvy approach can empower users to make informed choices about their health.

Laughter therapy 

Laughter lowers stress hormones like cortisol and releases feel-good endorphins, which help reduce blood pressure. Many people join laughter clubs or engage in ‘laughter yoga,’ where they intentionally laugh with others to experience positive effects.

“I thought laughing without a reason would be awkward, but it turns out to be freeing! I go to my laughter club once a week, and I walk out feeling like I’ve let go of all my worries,” says Komal, 34, a businesswoman.

Earthing or grounding

This practice revolves around the concept that direct contact with the ground — walking barefoot on grass or sand — can balance the body's electrical charges, which some people believe may help lower stress and blood pressure.

It’s as simple as going barefoot in nature — beaches, grass, or even dirt. Just 10-20 minutes of grounding each day can be a calming ritual.

Pet therapy

Spending time with pets has been shown to reduce cortisol, lower blood pressure, and improve mood. Many people with hypertension adopt pets, particularly dogs or cats, as spending time with animals can offer emotional support and calming companionship. “I started visiting the local shelter a couple of times a week just to be around the animals. Petting them and watching their antics makes me feel calmer instantly, and it’s really helped me manage my blood pressure,” says Viraj, 29, a graphic designer. 

Listening to ASMR
ASMR (Autonomous Sensory Meridian Response) can create a deeply relaxing experience for some people, reducing stress and even lowering blood pressure. From soft-spoken narrations to gentle tapping sounds, ASMR videos are everywhere online, with millions tuning in to relax and feel a ‘tingling’ calm. Some even use it as part of their daily blood pressure-lowering routine. “At first, I was sceptical, but listening to soft, repetitive sounds like tapping and whispering helps me relax after a stressful day,” says Rakshitha, 31, a marketing manager.

Recognising the signs and symptoms of high blood sugar is important for actively managing your health. If you notice any of these symptoms, it’s vital to contact a healthcare professional to evaluate your blood sugar levels and talk about possible lifestyle adjustments.

By monitoring your blood sugar and implementing healthy habits, you can regain control and improve your overall well-being.

Dietary changes can significantly impact blood sugar levels. Eating a diet rich in whole foods, fibre, and lean proteins while reducing processed sugars and carbohydrates can help stabilise blood sugar.

Yes, stress can lead to hormonal changes in the body that raise blood sugar levels. Managing stress through techniques like mindfulness, exercise, and adequate sleep can be beneficial.

Regular physical activity enhances insulin sensitivity, enabling your body to utilise blood sugar more efficiently. Additionally, exercise can contribute to a reduction in blood sugar levels right after workouts.

Some natural remedies, such as cinnamon, apple cider vinegar, and chromium supplements, may help regulate blood sugar levels. Make sure to speak with your healthcare provider before trying any new remedies.

Dangerously high blood sugar levels may cause symptoms such as extreme thirst, frequent urination, and fatigue, while dangerously low blood sugar levels can lead to shakiness, confusion, dizziness, and loss of consciousness. Both conditions require immediate medical attention.