Stress is a part of modern lifestyle, and that is why it is vital to understand the impact it has on our bodies, especially our blood sugar levels. Numerous studies show that stress can affect our blood glucose levels in many ways.

While managing stress is essential to prevent fatigue and burnout, it is even more vital for those who have diabetes as prolonged periods of high blood sugar levels can have severe consequences, including organ damage.

What is Stress?

Stress is a natural response to any threat or demand perceived by your body. Although it is a survival mechanism, prolonged stress can lead to several health problems.

When you feel threatened or overwhelmed, your body releases adrenaline and cortisol hormones from the adrenal glands, which are responsible for increasing heart rate and other body functions to help you respond better to the perceived threat. In the process, the stress hormones also trigger the liver to release glucose, which increases blood sugar levels.

How Stress Affects Blood Sugar Levels?

As stated earlier, when your body is stressed, it produces cortisol and adrenaline hormones, which immediately raise blood sugar levels by triggering the liver to release its stored glucose into the bloodstream.

If you have diabetes, your pancreas typically produces insulin to reduce your blood sugar levels, but if your body does not produce insulin or becomes insulin resistant, stress can cause your blood sugar levels to increase even more. This effect can worsen if you eat sugary or carbohydrate-rich foods to cope with stress by overindulging.

The Two Types of Stress and Their Effect on Blood Sugar

Stress comes in two main types or categories, namely acute stress and chronic stress.

Acute Stress

Acute stress is a short-term type of stress that results from sudden and unexpected situations or pressures, such as a traffic jam or a job interview.

The body quickly responds to acute stress by releasing hormones like adrenaline and cortisol, which help to prepare the body for an emergency response. In this case, the body releases glucose into the bloodstream for energy, causing a temporary increase in blood sugar levels. Once the stressor has passed, your blood sugar levels should return to normal.

Chronic Stress

Chronic stress is a long-term type of stress that results from prolonged situations, such as job pressures, financial problems, or relationship issues.

Prolonged stress results in a sustained release of stress hormones like cortisol, which can lead to increased glucose production and insulin resistance, resulting in higher blood sugar levels in the long run. For individuals with diabetes, long-term stress can make blood sugar management more challenging, leading to higher HbA1c (an indication of how well-controlled your blood sugar has been for a prolonged period).

The Connection Between the Mind and Body in Stress and Blood Sugar Levels

The connection between the mind and body has been studied for decades, and numerous research supports the belief that what we think can affect our bodies significantly.

For instance, chronic stress can lead to depression and anxiety, which can worsen blood sugar control. Fear, anger, and other negative emotional states have also been associated with increased glucose production and insulin resistance, causing higher blood sugar levels.

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Applying relaxation techniques like deep breathing, mindfulness, yoga, and meditation can help reduce stress and lower blood sugar levels.

Ways to Lower Stress and Manage Blood Sugar Levels

Given the connection between stress and blood sugar levels, it is essential for individuals with diabetes or those at risk to keep their stress levels in check. Here are some ways to manage stress and lower blood sugar levels:.

1. Regular Exercise

Engaging in regular exercise can help reduce stress and lower blood sugar levels by helping your body utilize excess glucose or stored glycogen for energy.

You can engage in moderate aerobic exercises like walking, jogging, or cycling, weight training, or try other activities like resistance band exercises or yoga. However, before starting any exercise program, consult your healthcare professional to discuss the most suitable type of exercise for you.

2. Adopt a Healthy Diet

Your diet plays a significant role in managing your blood sugar levels.

Eating a healthy and balanced diet that is rich in fiber, low in fat, and comprises plenty of fruits, vegetables, lean protein, and complex carbohydrates can help regulate your blood sugar levels. Avoid sugary, high-fat, and fast foods, and limit your alcohol intake to prevent sudden spikes in blood sugar levels. Additionally, eating regular small meals throughout the day can help balance your blood sugar levels.

3. Get Enough Sleep

Sleep is a vital aspect of diabetes management, as lack of sleep can cause hormone imbalances that can affect insulin production and resistance, leading to higher blood sugar levels.

Aim to get at least 7 hours of sleep each night, and avoid using electronic devices before bed as they can interfere with sleep quality.

4. Practice Relaxation Techniques

Relaxation techniques like deep breathing, mindfulness, yoga, or meditation can help reduce stress levels and improve blood sugar management. There are numerous techniques you can practice, and you can choose one that works best for you.

5. Connect With Friends and Loved Ones

Social support is essential for overall well-being and stress management. Talking to friends and loved ones about your stressors can help you process your emotions and reduce anxiety and stress.

You can also join support groups or attend community events to connect with others who understand your struggles.

The Bottom Line

Stress management is critical for good health, especially if you have diabetes or are at risk of developing it.

Prolonged stress can cause negative effects on blood sugar management, leading to long-term complications that can impact your overall health. By adopting healthy lifestyle habits like regular exercise, healthy diet, relaxation techniques, sleep, and social support, you can lower stress and improve your blood sugar management.