How Curbing a Blood Sugar Spike After a Meal Can Protect You From Alzheimer’s
New research reveals how 'hidden' glucose surges impact your brain. Plus: The 10-minute fix!
It makes sense that heart health and brain health are closely linked—after all, the same blood that feeds our heart also nourishes our gray matter. Still, we were surprised to learn that a new study in Diabetes, Obesity and Metabolism suggests that bigger blood sugar spikes after eating may increase the risk of developing Alzheimer’s disease. Keep reading as a leading dietician helps us understand why this may be—and shares the simple steps we can take to curb the symptoms of a blood sugar spike.
The surprising link between a blood sugar spike and Alzheimer’s disease
What exactly did the study reveal? “These post-meal spikes may be more harmful to brain health than fasting blood sugar or insulin levels, which were not directly linked to increased risk,” says dietitian Erin Palinski-Wade, RD, CDCES, CPT, author of 2-Day Diabetes Diet and Dodge Type 2 Diabetes, who was not involved in the study.
“While post-meal glucose spikes were not associated with brain shrinkage, researchers believe their effects on the brain may be driven by inflammation, oxidative stress or damage to tiny blood vessels,” she continues. “This research points to the importance of maintaining steady blood glucose levels throughout the day—especially after meals—rather than just focusing on fasting readings to protect long-term brain health.”
Woman's World Answers
4 blood sugar spike symptoms to watch for
Post-meal glucose spikes aren’t always obvious, reveals Palinski-Wade. “The easiest way to see how meals affect your blood sugar is to check it before and after eating, especially if you have diabetes or trouble managing glucose.” That can be done with a blood glucose meter and a simple finger prick, or a continuous glucose monitor (CGM). Here, she points out a few common symptoms of a blood sugar spike:
- Fatigue
- Increased thirst
- Frequent urination
- Brain fog or difficulty thinking
4 Easy ways to prevent blood-sugar spikes
When it comes to preventing drastic spikes in blood glucose post-meal, it’s important to focus on a few key factors, says Palinski-Wade.
Opt for the right kind of carbs
“Eating too many carbohydrates at once can cause a [blood sugar] spike, especially if they’re refined or simple,” she explains. “When choosing carbohydrates, focus on slow-digesting, fiber-rich options like oats, beans or lentils. Pair them with lean protein, healthy fats and extra fiber—such as chicken or fish with olive oil, nuts or vegetables—to help keep blood sugar steady.”
Take a 10-minute stroll
“After a meal, engaging in movement, such as going for a brisk walk, can be a great way to help reduce post-meal blood sugar spikes,” Palinski-Wade confirms. Indeed, timing is everything: A study in the journal Scientific Reports shows that taking a 10-minute walk right after a meal drastically lowered high blood sugar levels, even more so than people who took a walk at another time of day.
Grab your water bottle
Staying hydrated is also essential to managing glucose levels, notes Palinski-Wade. “Incorporate plenty of water throughout the day and with meals to promote portion-control, satiety and glucose balance.”
Curb stress levels
You already know that stress is a major culprit behind a slew of chronic conditions, from heart disease to metabolic disorders. Unfortunately, we can now add blood sugar spikes to that list.
In a study in Diabetic Medicine, people who took on a stressful task showed much higher blood glucose levels afterward than when they weren’t stressed. Findings like these add to growing evidence that stress-melting strategies, from deep breathing to mindfulness, can help you better manage your blood sugar.
The bottom line on blood sugar spikes and brain health
The good news is that taking small steps (literally, in the case of a 10-minute walk!) like drinking more water and choosing smart food pairings can help curb post-meal blood sugar spikes, protecting both your heart and brain health.
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