Photo Credit: by freepik.com
Stress is an inevitable part of life, but its impact on health goes beyond feeling overwhelmed, anxious, or unhappy.
Did you know chronic stress can contribute to serious health issues? Sure, you probably know stress is linked to high blood pressure and a host of other health issues. But stress also has the power to disrupt blood sugar levels.
As Health Centralstress-induced diabetes.
National Library of Medicine (NIH) explains, “It has long been established that stress has a significant impact on metabolic function. Type 2 diabetes may be initiated by psychological and physical stress. … Additionally, diabetes may cause abnormalities in the regulation of these stress hormones.”
In this article, we’ll take a look at how stress affects blood sugar levels and ways you can de-stress for better overall health.
How Stress Affects Blood Sugar Levels
When the body perceives stress, it releases stress hormones such as cortisol and adrenaline. These hormones trigger the body’s “fight or flight” response, preparing it to deal with immediate threats.
One way they do this is by increasing blood sugar (glucose) levels to provide quick energy. However, when stress is chronic, this repeated glucose release can lead to persistent hyperglycemia, also known as stress hyperglycemia.
Medical News Today explains, “The stress response occurs when the sympathetic nervous system is activated. Areas of the brain are responsible for processing fear, arousal, and emotional stimuli. … the stress response is an evolutionary mechanism to protect the body from danger or harm. By increasing blood sugar, the body has fuel to use immediately to run or take whatever physical or mental actions are needed. However, in everyday life, an overactive stress response can be harmful.
Experts note that ongoing stress can increase the risk of insulin resistance and lead to high blood sugar levels in the body. This can contribute to the development of type 2 diabetes. In daily life, people with a diagnosis of type 2 diabetes may benefit from stress management techniques, as these may also help manage glucose levels.”
For individuals with diabetes, stress can make blood sugar management more difficult. It has been shown that stress can increase insulin resistance, making it harder for the body to use insulin effectively. This can result in prolonged high blood sugar levels, which may increase the risk of diabetes-related complications.
The Risk of Stress-Induced Diabetes
Chronic stress doesn’t just affect people already diagnosed with diabetes. As you can see, it can even be a contributing factor in the development of the disease.
If someone experiences prolonged exposure to high-stress levels, it can lead to stress-induced diabetes, a condition in which the body gradually becomes resistant to insulin due to the continuous overproduction of stress hormones.
Over time, this can lead to the onset of type 2 diabetes in people who were previously non-diabetic. Stress also leads to overall inflammation and is linked to many different diseases.
Ways to De-Stress and Protect Blood Sugar Levels
Managing stress effectively is crucial for maintaining stable blood sugar levels, reducing the risk of diabetes, and avoiding preventable illnesses. Below, try some science-backed strategies to help yourself de-stress:
1. Mindfulness and Relaxation Techniques
Practicing mindfulness, meditation, and deep breathing exercises can help lower cortisol levels and promote a sense of calm. Regular meditation can improve glucose regulation and reduce stress-induced spikes in blood sugar. And it simply calms your mind and promotes feelings of ease instead of worry.
2. Exercise Regularly
Physical activity is one of the most effective ways to combat stress and stabilize blood sugar levels. Exercise helps lower cortisol and increases insulin sensitivity, making it easier for the body to use glucose efficiently. Even a short daily walk can significantly improve stress levels and overall metabolic health. If you’re feeling upset, go for a walk or do something active. It’s guaranteed to help.
3. Eat Stress-Reducing Foods
Do you know about good mood foods? A balanced diet rich in nutrients can help the body cope with stress more effectively.
According to the Cleveland Clinic, certain foods are particularly beneficial for reducing stress and anxiety: “Anxiety isn’t exactly in short supply these days. It’s estimated that more than 300 million people around the world experience the fear, worry, and restlessness that may come with the condition. Now, there’s no one single way to tame or manage anxiety, but an opportunity to reduce its symptoms arrives at every meal. That’s because the food you eat can help dial down (or crank up) internal stress levels.”
If food is medicine, some of the best ingredients for anxiety relief support include:
● Magnesium-rich foods (leafy greens, nuts, and seeds) to help regulate stress hormones.
● Omega-3 fatty acids (salmon, flaxseeds, and walnuts) to reduce inflammation and improve mood stability.
● Probiotic foods (yogurt, kimchi, and kombucha) to support gut health and regulate stress responses.
● Avocados for a hearty dose of magnesium.
● Veggies and beans for their high fiber content and prebiotic power to feed the good bacteria in your gut.
Colorful salad topped with salmon and nuts, served with a glass of kombucha, anyone? What you eat can make all the difference.
4. Prioritize Sleep
Lack of sleep can increase stress levels and make blood sugar regulation more difficult. Ensuring you get seven to nine hours of quality sleep per night (without sleep apnea!) can help lower cortisol levels and improve insulin sensitivity. It’s the time your body spends repairing, restoring, and rebuilding, and it’s essential for you to thrive throughout your days.
5. Reduce Caffeine and Sugar Intake
While caffeine and sugary snacks may provide a temporary boost in energy, they can also contribute to anxiety and blood sugar spikes. Opt for herbal teas or nutrient-dense snacks like nuts and dark chocolate to maintain steady energy levels without aggravating stress.
Eliminating Stress for Better Health
The connection between stress and blood sugar levels is clear. Chronic stress can lead to insulin resistance, stress hyperglycemia, and even stress-induced diabetes. By implementing effective stress management strategies such as mindfulness, exercise, proper nutrition, and quality sleep, you can mitigate the impact of stress on your metabolic health.
Whether you have diabetes, are looking to prevent it, or are simply in pursuit of overall wellness, taking steps to de-stress is essential for long-term health. Prioritizing stress reduction not only benefits blood sugar control but also enhances your health in various ways, making it a crucial component of a healthy lifestyle.
Diabetes Medications
Antidepressant Medications
###