From eatingwell.com
High blood sugar isn't always obvious—these are the warning signs dietitians want you to know
KEY POINTS
- High blood sugar can develop gradually and may not cause noticeable symptoms early on.
- Symptoms like excessive thirst, frequent urination and blurry vision may signal issues.
- Lifestyle changes, like a balanced diet, can help manage or prevent high blood sugar.
The signs and symptoms of elevated blood sugar are easy to overlook, mistake or miss altogether. This is especially true for type 2 diabetes, which can go undiagnosed for many years. "Undiagnosed diabetes is more common than many people think," says Mary Ellen Phipps, MPH, RDN, LD. "According to the CDC, 11 million adults meet the diagnostic criteria for diabetes, but don't know they have it."
Why are so many people unaware? "Many people with mild to moderately high blood sugar, especially in prediabetes or early type 2 diabetes, may have no noticeable symptoms at all," says Jackie Topol, M.S., RD, CDN. Plus, high blood sugar tends to develop gradually, and in its early stages, symptoms may be subtle or absent altogether.
The good news is that early intervention can make a difference, says Phipps. Whether you have a family history of high blood sugar or diabetes or just want to be proactive about your health, here are some signs of high blood sugar to watch for.
1. You're Thirsty All the Time
Is your thirst unquenchable? Are you making more frequent trips to the bathroom? When blood sugar levels are high, these symptoms often go hand in hand.
"Excess sugar in the blood results in the kidneys working harder to get rid of it," says Maria Elena Fraga, RD, CDCES, CDN. "The kidneys draw in water from your tissues to dilute the glucose so it can be excreted via the urine, resulting in more frequent trips to the bathroom."
As your body loses water and electrolytes through increased urination, thirst can ramp up, causing you to drink more fluids. If you're drinking sugary beverages such as juice, sports drinks or soda, that can cause blood sugar levels to climb even higher.
2. You're Hungry All the Time
"Your body converts the food you eat into glucose, later used by your cells for energy," says Fraga. However, sometimes, that glucose is unable to enter your cells. This can happen if your body doesn't produce enough insulin, the hormone that helps move glucose into cells, or if the insulin it produces isn't used efficiently.
The result? "The inability to use glucose causes a lack of energy, which can make you hungrier than usual," says Fraga.
In some cases, excessive hunger accompanied by weight loss can be a sign of diabetes, especially type 1 diabetes. If you're eating enough but still feel constantly hungry and are also losing weight, it's important to seek evaluation from a health care professional.
3. Your Vision Is Blurry
High blood sugar can affect the small blood vessels in the eyes, resulting in blurry vision that may come and go, sometimes long before a diabetes diagnosis is made. Over time, this can damage the retina of your eye, resulting in a condition known as diabetic retinopathy. In fact, the American Diabetes Association recommends that all people diagnosed with type 2 diabetes receive a dilated eye exam shortly after diagnosis.
4. You're Always Tired
Remember how your cells need glucose for fuel? A lack of insulin, insulin resistance or a combination of both can prevent cells from taking in glucose from the bloodstream to use for energy. Without the proper fuel, you can feel very tired and fatigued.
5. You Keep Getting Urinary Tract Infections
Research suggests that nearly 40% of people living with diabetes experience urinary tract infections (UTIs). That's because the body works to get rid of excess blood sugar by increasing urine output. While that may help lower sugar in the bloodstream, it can also lead to increased bacterial growth that can cause UTIs, says Fraga.
6. You Develop Dark Spots and Skin Tags
Dark velvety patches in skin creases—such as the neck, armpits, fingers and groin—may be a sign of a diabetes-related condition called acanthosis nigricans. It is caused by high insulin levels, "which can be an early sign of prediabetes, diabetes [or] insulin resistance," says Fraga.
But these aren't the only skin changes linked to high blood sugar. Skin tags, dermatitis, bacterial and fungal infections and dry, itchy skin can also be subtle signs of elevated blood sugar.
7. You Have Other Unexplained Symptoms
Not everyone will experience the same symptoms, and some are more common than others. "Hair loss and dry skin, nausea, wounds that won't heal, tingling in the fingers and toes, and dry mouth are other symptoms of high blood sugar," says Phipps. Sexual health issues may also occur, including decreased libido or erectile dysfunction in men and vaginal dryness in women.
Strategies for Managing High Blood Sugar
Elevated blood sugar occurs when sugar in the form of glucose accumulates in your blood, says Topol. We get glucose from carbohydrate-containing foods such as bread, rice, pasta and fruits. "After digestion, glucose enters the blood and is used by the body for energy," she explains. "Insulin, a hormone made by the pancreas, assists in moving glucose from the blood into the cells. If a person doesn't make insulin or can't use it properly (as in insulin resistance), sugar stays in the bloodstream instead of being used for energy."
Managing blood sugar often comes down to consistent lifestyle habits that support how your body uses glucose. While medical care is essential for diagnosis and treatment, certain daily behaviours can help improve blood sugar control over time.
- Stay physically active. Regular exercise can improve insulin sensitivity, making it easier for cells to use glucose for energy. Even moderate movement, like walking, can make a difference.
- Focus on balanced meals. Eating a mix of fibre-rich carbohydrates, lean protein and healthy fats can help prevent blood sugar spikes and promote steadier energy levels.
- Maintain a healthy weight. For some people, even modest weight loss can improve insulin function and blood sugar control.
- Avoid smoking. Smoking is linked to insulin resistance and can worsen blood sugar regulation over time.
- Manage other health conditions. Keeping conditions like high blood pressure under control can support overall metabolic health.
While lifestyle changes can make a meaningful impact, they're not a substitute for medical care. In some cases, these habits may even help delay or improve type 2 diabetes. If you're concerned about your blood sugar, a simple blood test from a health care provider can help guide next steps.
Our Expert Take
Elevated blood sugar is not always accompanied by symptoms. However, there are some sneaky signs to be aware of. If you have high blood sugar, targeted lifestyle changes—like a blood sugar-friendly diet, exercise and weight loss, if indicated—can make a meaningful difference. The first and most impactful change you can make is to assess your eating habits. If you need assistance planning meals specific to your food preferences and culture or discovering which foods work best for your body, consider meeting with a registered dietitian. These nutrition experts can provide personalized guidance on the best ways to structure your meals and snacks for better blood sugar and overall health.
https://www.eatingwell.com/sneaky-signs-your-blood-sugar-is-too-high-11981073
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