Fluctuations in blood sugar are a natural response of the body to our daily life. Levels change not only after consuming carbohydrates, but also in reaction to stress, lack of sleep, or intense exercise. A slight rise after eating is part of normal metabolism. As long as these numbers stay within accepted ranges—about up to 100 mg/dl fasting and around 140 mg/dl after meals—there is no cause for alarm. However, if you feel you have overindulged, there are effective ways to mitigate the effects and restore balance.
What should you do if the dessert turned out to be too tempting? Go for a brisk walk. Just 15-20 minutes of walking at a good pace will help your muscles actively absorb excess glucose, preventing it from building up in your blood. It’s important not to simply wander around looking in shop windows, but to move with purpose—swinging your arms a bit is helpful. If you can’t go outside, the stairs in your building will work—a few flights up and down without getting out of breath will have a similar effect. Any physical activity that requires your muscles to use energy helps the body utilize sugar and lowers its concentration.
Many people are familiar with the urge to snack, aren’t they? For some reason, it’s that crunchy cookie from the commercial that comes to mind during the busiest part of the workday, not on a relaxing weekend. Stress and intense mental activity make the brain look for quick comfort in the form of sweet snacks. But the brief sense of relief caused by a surge of dopamine and serotonin is soon replaced by new anxiety, creating a vicious cycle. The right breakfast can help you break free from it. Choose savory dishes, such as toast with hummus, avocado, tomato, and a portion of lean protein. Fruit is also fine, but have it at the end. Protein, fats, and fiber slow down stomach emptying, keeping you full for longer. If you still feel the urge to eat something, a handful of nuts is an optimal solution. Sometimes it’s not hunger, but a need to calm yourself through food. In such cases, try herbal infusions: green tea, drinks with cinnamon or turmeric work well for this purpose.
Apple cider vinegar is often discussed as a remedy for blood sugar spikes. And while it does work, its effectiveness is frequently exaggerated. The secret lies in acetic acid, which slows the movement of food from the stomach to the intestines, and therefore delays glucose entering the bloodstream. One tablespoon diluted in a glass of water, taken about 20 minutes before a meal, is enough. To prevent the acid from damaging your tooth enamel, it’s best to drink this mixture through a straw. This method can be useful for those with some insulin resistance or prediabetes, but it should not be used as an excuse to overindulge in carbohydrates.
Spanish dietitian and medical doctor Gabriela Pokovi shares her perspective on the issue. She states that the body sends us warning signs about impaired glucose regulation long before tests reveal any abnormalities. Constant hunger, cravings for sweets, increased thirst, frequent urination, the appearance of unwanted facial hair in women, acne, or fat accumulation in the abdominal area—all these are red flags. The specialist warns that chronically elevated blood sugar, even without a diabetes diagnosis, accelerates cellular aging, maintains low-grade inflammation, disrupts hormonal balance, and damages blood vessels. To prevent this, she recommends having complete meals 2–3 times a day, which provide lasting satiety and eliminate the urge to snack. Dinners should be light and early—for example, broths, soups, or egg-based dishes—to aid digestion and promote quality rest. According to the doctor, the best strategy is an anti-inflammatory diet rich in vegetables, quality protein, healthy fats, and a moderate amount of complex carbohydrates. Along with nutrition, regular physical activity—especially strength training—and sufficient nighttime sleep for hormonal regulation are indispensable parts of a healthy lifestyle.
Ultimately, managing blood sugar is not about strict prohibitions, but about mindful habits. Eating well, staying active, and listening to your body are the keys to success. Small daily changes can lead to significant improvements in health and well-being.
