Five bad habits that raise blood sugar

◇ Always sleep-deprived

Lack of sleep negatively affects blood sugar levels. Poor sleep increases insulin resistance.

Insulin resistance means that insulin, which burns glucose, does not function properly. As insulin resistance increases, it results in higher blood sugar levels.

Additionally, lack of sleep increases the secretion of cortisol, a stress hormone. Cortisol suppresses insulin secretion, leading to an increase in blood sugar levels. Cortisol also stimulates appetite, which is why people tend to crave sweet or spicy foods when stressed or sleep-deprived.

Skipping breakfast

Skipping breakfast negatively affects blood sugar levels.

According to Readers Digest in the United States, a study on overweight women found that on days when they skipped breakfast, their glucose and blood sugar levels were significantly higher several hours after lunch compared to days when they ate breakfast. Another study confirmed that men who did not eat breakfast had a 21% higher risk of diabetes.

The international academic journal "International Mechanics Journal" revealed that people who eat breakfast before 8 a.m. have better blood sugar control compared to those who eat breakfast after 9 a.m. This is because starting the day's meals earlier reduces insulin resistance.

◇ Eat a lot of single fruits

Fructose, which gives fruit its sweetness, is a type of sugar, and excessive intake can increase the risk of diabetes.

Therefore, if blood sugar control is necessary, it is advisable to choose fruits with a low glycemic index (GI) that indicates the extent to which foods raise blood sugar, and to consume them in moderation.

Usually, the glycemic index of firm and hard fruits such as apples, pears, Cheon-do peaches, frog melons, and kiwis is low. Hard fruits have tightly packed cell tissues that make up their fiber, resulting in slow digestion and absorption. This prevents a rapid spike in blood sugar levels.

You also need to pay attention to the timing of eating fruit. Generally, many people eat fruit right after a meal.

Immediately after a meal, the pancreas secretes insulin, a hormone that lowers blood sugar. Eating a lot of fruit at this time causes blood sugar to rise again. The pancreas becomes overworked by excessive insulin secretion. If this process repeats, pancreatic function may decline. Therefore, experts recommend consuming only an appropriate amount of fruit during meals.

◇ In the midst of rapid temperature changes

Blood sugar levels can change depending on temperature. In high temperatures, blood vessels dilate, promoting glucose absorption, which can lead to a decrease in blood sugar levels.

However, sweating heavily in hot weather can lead to dehydration. This causes a deficiency of fluids, increasing the glucose concentration in the blood and raising blood sugar levels. Therefore, diabetic patients should drink enough fluids in hot weather and carefully monitor their blood sugar levels.

Sudden temperature changes can stress the body and cause blood sugar levels to rise. This can result from the promotion of cortisol, a stress hormone, which increases blood sugar levels. Even during hot summer days, it is important to control the temperature well to avoid sudden temperature fluctuations.

◇ Does not drink water well

Maintaining hydration is an easy way to control blood sugar levels because water helps the body eliminate glucose. Drinking water dilutes the blood sugar and can help lower it healthily.

If the body's water content is insufficient, blood sugar becomes more concentrated, which can lead to hyperglycemia. When hyperglycemia occurs, you urinate more frequently, further accelerating symptoms of dehydration.

When dehydration symptoms occur, vasopressin levels increase. Vasopressin induces the liver to produce more blood sugar. Therefore, fluid replenishment is very important. According to health professionals, healthy adults should drink 6 to 7 glasses of water a day.