Wheres your sugar levels

7 Key Factors That Influence Your Blood Sugar (and What to Do About Them)

Your blood sugar also known as blood glucose, is more than just a number on a lab report. It’s a powerful indicator of your metabolic health, energy levels, and long-term wellness. While glucose is a necessary fuel for your body, imbalances especially frequent spikes and crashes can lead to serious issues over time. The good news? You have a lot of control over your glucose levels. Here are seven key factors that impact blood sugar, and how you can optimise them.

1. Your Diet

Every bite you take influences your blood sugar. Carbohydrates get broken down into glucose, which enters your bloodstream. But not all carbs are created equal. Simple carbs like sugar and white bread digest quickly and spike your blood sugar. Complex carbs (think vegetables, legumes, and whole grains), especially when paired with fiber, protein, or healthy fats, break down more slowly and help keep your levels steady.

What You Can Do:
Prioritise whole, unprocessed foods. Combine carbs with protein or fat to blunt blood sugar spikes. Watch portion sizes—even “healthy” carbs like sweet potatoes and quinoa can raise blood sugar if consumed in excess.

2. Exercise

Movement helps your body use glucose more efficiently. During and after physical activity, your muscles pull glucose from your blood to use as fuel. Over time, regular exercise improves insulin sensitivity, helping your body manage blood sugar with less effort.

What You Can Do:
Aim for at least 30 minutes of moderate movement most days. Walk after meals when possible, and incorporate strength training to build muscle, which enhances glucose uptake.

3. Stress Levels

When you're stressed, your body goes into fight-or-flight mode releasing hormones like cortisol and adrenaline that raise blood sugar. Chronic stress can keep your levels elevated and contribute to insulin resistance.

What You Can Do:
Build daily stress relief into your routine. Breathing exercises, mindfulness, journaling, or even a short walk can help lower cortisol and support metabolic health.

4. Sleep Quality

Poor sleep throws off your hormones especially those that regulate hunger, satiety, and blood sugar. Lack of sleep increases cravings (especially for sugar), disrupts insulin function, and raises inflammation.

What You Can Do:
Aim for 7–8 hours of quality sleep each night. Create a wind-down routine, keep screens out of the bedroom, and go to bed at a consistent time even on weekends.

5. Micronutrients

Your body needs vitamins and minerals to process glucose effectively. Magnesium, for example, helps insulin work better. Deficiencies in certain nutrients can impair glucose metabolism and raise your risk of insulin resistance.

What You Can Do:
Eat a colorful variety of fruits, veggies, nuts, and seeds. Limit ultra-processed foods, which are often stripped of nutrients. Consider a high-quality supplement if needed.

6. Gut Health (Your Microbiome)

The trillions of bacteria in your gut don’t just affect digestion they influence how your body handles glucose. A diverse, balanced microbiome helps regulate hormones and inflammation, both of which impact blood sugar.

What You Can Do:
Feed your gut with prebiotics (fiber) and probiotics (fermented foods like yogurt, sauerkraut, and kimchi). Avoid unnecessary antibiotics, and eat less processed food.

7. Environmental Toxins

Chemicals in processed food, plastics, and personal care products can interfere with hormones and insulin function. Some, like BPA or certain food dyes, are known to disrupt metabolic pathways.

What You Can Do:
Choose fresh, whole foods whenever possible. Minimise plastic packaging, avoid smoking, and use cleaner personal care products and household cleaners.

The Bottom Line

Keeping your blood sugar in a healthy range isn’t about strict rules, it’s about awareness. By focusing on food quality, movement, rest, and stress management, you can stabilize your energy, reduce cravings, and lower your risk of chronic disease.

Want to dig deeper into your personal metabolic health? Consider tracking your glucose levels or working with a healthcare provider to customise your approach. Alternatively my online wellbeing coaching fully supports a balanced nutrition approach which actively manages sugar levels on a day to day basis. Email jez@jezluff.com for more information.