How to Stop a Blood Sugar Spike: 3 Quick Steps to Take

18 Sep 2025 By Danielle M. Shilling, M.D.

How to Stop a Blood Sugar Spike: 3 Quick Steps to Take

Experiencing a blood sugar spike can be unsettling, especially if you’re managing diabetes or trying to maintain stable energy levels. These spikes, also known as hyperglycemia, can lead to symptoms like fatigue, increased thirst, blurred vision, and frequent urination. Over time, consistently high blood sugar can contribute to serious health complications. Thankfully, there are quick and effective steps you can take to manage and lower your blood sugar when it spikes. This article provides a practical, step-by-step guide to help you regain control and maintain healthier blood sugar levels. Common Mistakes To Avoid For Better Blood Sugar Control

What Causes Blood Sugar Spikes?

Before diving into the solutions, it's crucial to understand the common culprits behind blood sugar spikes. Identifying the triggers can help you prevent them in the future. Common causes include:

Eating a large meal high in carbohydrates: Simple carbohydrates like white bread, sugary drinks, and processed foods break down quickly into glucose, causing a rapid rise in blood sugar.
Skipping or delaying meals: Irregular meal times can disrupt your body’s natural insulin response, leading to unpredictable blood sugar fluctuations.
Stress: Stress hormones can cause the liver to release stored glucose into the bloodstream, contributing to elevated blood sugar levels.
Dehydration: When you're dehydrated, your blood becomes more concentrated, potentially raising blood sugar levels.
Lack of Physical Activity: Exercise helps your body use glucose for energy, and a sedentary lifestyle can increase the risk of blood sugar spikes.
Certain Medications: Some medications, like corticosteroids and certain diuretics, can raise blood sugar levels.
Illness or Infection: Your body releases hormones to fight off illness, which can sometimes increase blood sugar levels.

By understanding these causes, you can be more proactive in preventing spikes and managing your blood sugar effectively. Achieve Better Blood Sugar Control With These 8 Lifestyle Habits

Step 1: Hydrate Immediately

One of the fastest and simplest ways to combat a blood sugar spike is to drink plenty of water. Dehydration can concentrate glucose in the bloodstream, exacerbating the problem. Water helps to dilute the glucose and allows your kidneys to flush out excess sugar through urine.

How Hydration Helps

Dilution of Glucose: Water helps to lower the concentration of glucose in the blood.
Kidney Function: Adequate hydration supports kidney function, facilitating the removal of excess glucose through urination.
Improved Circulation: Staying hydrated helps maintain healthy blood flow, ensuring efficient glucose metabolism.

Practical Hydration Tips:

Drink a large glass of water: Aim for at least 16 ounces (approximately 500 ml) immediately.
Continue to sip water: Keep sipping water throughout the next hour to maintain hydration levels.
Avoid sugary drinks: Steer clear of juices, sodas, and sweetened beverages, as they will only worsen the spike.
Track your intake: Use a water bottle with measurements or a hydration app to ensure you're drinking enough water throughout the day.

Example Scenario:

Imagine you've just eaten a large slice of cake at a birthday party. You start feeling thirsty and notice other symptoms of a potential blood sugar spike. Instead of reaching for a sugary soda, grab a large glass of water. Continue drinking water over the next hour to help your body manage the excess glucose.

Supporting Data:

A study published in the Diabetes Care journal found that increased water intake was associated with a lower risk of hyperglycemia in participants with type 2 diabetes. Maintaining proper hydration can be a simple yet effective strategy for blood sugar management.

Step 2: Engage in Light Physical Activity

While intense exercise might be counterproductive during a blood sugar spike (especially if you have certain underlying conditions), light physical activity can help lower blood sugar levels by encouraging your muscles to use glucose for energy. The key is to choose an activity that is gentle and sustainable, avoiding any strenuous movements that could potentially raise your stress hormones and, consequently, your blood sugar. What Is A Normal A1C Level And Why Does It Matter

Benefits of Light Physical Activity

Muscle Glucose Uptake: Muscles use glucose as fuel, helping to lower blood sugar levels.
Improved Insulin Sensitivity: Light exercise can enhance your body’s sensitivity to insulin, making it more effective at managing glucose.
Stress Reduction: Gentle activities like walking or stretching can help reduce stress levels, which can further aid in lowering blood sugar.

Recommended Light Activities

Walking: A brisk 15-20 minute walk can significantly lower blood sugar levels.
Stretching: Gentle stretching or yoga can improve circulation and reduce stress.
Household Chores: Activities like gardening or light cleaning can also help.
Dancing: Put on some music and move gently to the rhythm.

Example Scenario:

After consuming a carbohydrate-rich meal, you start feeling the effects of a potential blood sugar spike. Instead of sitting down immediately, take a 15-minute walk around your neighborhood. This light activity can help your muscles utilize the excess glucose, lowering your blood sugar levels.

Important Considerations

Monitor Your Blood Sugar: If you have diabetes, check your blood sugar levels before, during, and after exercise to understand how your body responds.
Avoid High-Intensity Activities: Stick to light activities, as intense workouts can sometimes raise blood sugar due to the release of stress hormones.
Stay Safe: Choose a safe environment for your activity and avoid overexertion.

Scientific Backing:

Research from the American Diabetes Association supports the use of physical activity to improve blood sugar control. Regular, moderate-intensity exercise has been shown to significantly reduce the risk of hyperglycemia.

Step 3: Consume a Small Portion of Protein or Healthy Fat

While it might seem counterintuitive, consuming a small portion of protein or healthy fat can help stabilize your blood sugar levels after a spike. Protein and fats digest more slowly than carbohydrates, which can slow down the absorption of glucose into the bloodstream and prevent a further spike or a subsequent crash.

How Protein and Healthy Fats Help

Slower Digestion: Protein and fats take longer to digest, providing a sustained release of energy.
Insulin Response Modulation: These nutrients can help modulate the insulin response, preventing sharp peaks and troughs in blood sugar.
Satiety: Protein and fats can promote feelings of fullness, which can help prevent overeating.

Recommended Foods

A handful of nuts: Almonds, walnuts, or pecans are good options.
A small serving of plain Greek yogurt: Provides protein without added sugar.
A slice of avocado: Rich in healthy fats.
A hard-boiled egg: Provides protein and healthy fats.

Example Scenario:

You've followed the first two steps – hydrating and engaging in light activity – but your blood sugar is still elevated. Consume a small handful of almonds or a slice of avocado to help stabilize your blood sugar levels and prevent a further spike or a crash.

Precautions

Portion Control: It's essential to consume only a small portion to avoid adding excess calories.
Choose Healthy Options: Avoid processed snacks or foods high in unhealthy fats, as they can counteract the benefits.
Monitor Your Response: Pay attention to how your body responds to different foods and adjust accordingly.

Supporting Evidence

Research suggests that including protein and healthy fats in meals can help improve postprandial (after-meal) glucose levels. A study in the American Journal of Clinical Nutrition found that adding almonds to a carbohydrate-rich meal significantly reduced the postprandial rise in blood sugar.

| Source | Finding | | :----------------------------------- | :-------------------------------------------------------------------------------------------- | | American Journal of Clinical Nutrition | Adding almonds to a carbohydrate-rich meal significantly reduced the postprandial rise in blood sugar |

Combining the Three Steps for Optimal Results

For the most effective response to a blood sugar spike, combine all three steps: hydrate, engage in light physical activity, and consume a small portion of protein or healthy fat. This multifaceted approach addresses the problem from different angles, helping you to quickly and effectively lower your blood sugar levels.

Here’s a summary table to remind you of the steps:

| Step | Action | Benefit | Example | | :---------------------- | :------------------------------------------------------------ | :------------------------------------------------------------------------------------------------------ | :---------------------------------------------------------------- | | 1. Hydrate | Drink a large glass of water and sip throughout the next hour. | Dilutes glucose, supports kidney function, and improves circulation. | Drinking 16 ounces (500 ml) of water immediately. | | 2. Light Activity | Engage in gentle physical activity. | Muscles use glucose for energy, improves insulin sensitivity, and reduces stress. | Taking a 15-minute walk or doing gentle stretching. | | 3. Protein/Fat Snack | Consume a small portion of protein or healthy fat. | Slows digestion, modulates insulin response, and promotes satiety. | Eating a handful of almonds or a slice of avocado. |

By implementing these three steps promptly, you can effectively manage a blood sugar spike and maintain healthier blood sugar levels in the long run. Remember to consult with a healthcare professional for personalized advice and guidance, especially if you have diabetes or other underlying health conditions.