High blood sugar is a common health issue that is no longer limited to people with diabetes. It is increasingly being observed in different groups of society due to lifestyle changes, reliance on processed foods, and lack of physical activity.
The risk lies in the fact that high blood sugar is often “silent” in its early stages. It can gradually affect different organs without obvious symptoms. Over time, it may lead to chronic complications such as heart disease, kidney dysfunction, nerve damage, and vision problems. Therefore, preventing high blood sugar is not just a health choice, but a long-term investment in quality of life and overall well-being, according to nutrition specialist Dana Araji.
What is high blood sugar?
High blood sugar (hyperglycemia) occurs when the level of glucose in the blood rises above normal due to an imbalance between glucose intake (from food) and its use or storage (through insulin).
Normally, insulin helps move glucose into cells to be used as energy. However, when insulin resistance develops or insulin production is insufficient, glucose remains in the bloodstream instead of entering the cells.
Main physiological causes
Excess intake of simple carbohydrates that are quickly absorbed
Reduced sensitivity of cells to insulin (insulin resistance)
Impaired insulin secretion from the pancreas
Increased stress hormones such as cortisol
Symptoms (usually appear in advanced stages)
Excessive thirst due to fluid loss
Frequent urination as the body tries to eliminate excess sugar
General fatigue because cells are not receiving energy
Blurred vision due to the effect of sugar on the eye lens
Important note: In many cases, a person may remain symptom-free for a long time, which is why it is often called a “silent condition.”
Main lifestyle causes of high blood sugar
1. High sugar intake
Consuming large amounts of simple sugars (sweets, soft drinks) leads to a rapid spike in blood glucose, forcing the pancreas to produce large amounts of insulin. Over time, this may cause pancreatic fatigue, increased insulin resistance, and fat accumulation, especially in the abdominal area.
2. Refined carbohydrates
Foods such as white bread and pastries are low in fiber, which makes them:
Quickly digested
Rapidly converted into glucose
Responsible for sudden blood sugar spikes
Long-term consumption increases the risk of insulin resistance, even in non-diabetic individuals.
3. Lack of physical activity
Muscles are one of the body’s main glucose consumers. When physical activity is low:
Less glucose is used for energy
More glucose remains in the blood
More is stored as fat
Even prolonged sitting can negatively affect blood sugar control.
4. Psychological stress
During stress, the body releases hormones such as cortisol and adrenaline, which raise blood sugar as part of a “fight-or-flight” response. Chronic stress keeps blood sugar elevated and harms overall health.
5. Lack of sleep
Sleep plays a key role in hormonal balance. Poor sleep leads to:
Increased hunger hormone (ghrelin)
Decreased satiety hormone (leptin)
Reduced insulin sensitivity
This results in increased appetite, higher blood sugar, and weight gain.
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