Link between stress and blood sugar levels: An examination

Link between stress and blood sugar levels: An examination

Managing Blood Sugar Levels: The Impact of Stress and Lifestyle Choices

Chronic stress can have a significant impact on blood sugar levels, leading to prolonged elevation and potential health complications. This is primarily due to the increased production of stress hormones like cortisol and adrenaline, which stimulate glucose release from the liver and impair insulin function [1][2][5].

Key Mechanisms

• Cortisol signals the liver to release stored glucose even without food intake, raising blood sugar levels.
• Adrenaline stimulates glucose release and reduces insulin’s effectiveness in moving glucose into cells.
• Insulin resistance, chronic stress-induced high cortisol leads to cells becoming less sensitive to insulin, worsening blood sugar control.
• Inflammation, chronic stress also promotes inflammation that impairs insulin sensitivity further [2].

Strategies to Manage Stress and Blood Sugar Levels

1. Stress Reduction Techniques:
2. Mindfulness meditation can lower fasting glucose levels.
3. Deep breathing exercises reduce acute stress-related glucose spikes.
4. Regular physical exercise enhances insulin sensitivity and stress resilience.
5. Adequate, quality sleep helps regulate cortisol rhythms, reducing stress-related blood sugar elevations.
6. Maintaining social connections buffers against stress-induced metabolic disturbances [3][4][5].
7. Dietary Strategies:
8. Emphasize protein and healthy fats to stabilize blood sugar.
9. Include magnesium-rich foods to support stress response.
10. Limit caffeine intake to avoid amplifying stress hormones.
11. Time carbohydrate intake around physical activity.
12. Stay well-hydrated to support metabolism [3].
13. Sleep Hygiene:
14. Prioritize 7-9 hours of quality sleep to prevent cortisol spikes related to poor sleep.
15. Address any underlying sleep disorders, as sleep deprivation can worsen blood sugar control through higher cortisol and insulin resistance [4][5].
16. Lifestyle Adjustments:
17. Eating healthy food portions, such as filling half a plate with nonstarchy vegetables, a quarter of the plate with lean protein, and the last quarter with a grain or starch, can help manage blood sugar levels.
18. Eating at regular times throughout the day and avoiding skipping meals is important for managing blood sugar levels.
19. Getting enough quality sleep is important for managing stress and blood sugar levels.
20. Achieving and maintaining a healthy body mass index (BMI) is important for blood sugar management.
21. Getting regular exercise can improve insulin sensitivity.
22. Drinking plenty of water and limiting or avoiding fruit juices, sodas, and alcohol is important for blood sugar management.

Monitoring Blood Sugar Levels

To monitor blood sugar levels, a glucometer or continuous glucose monitor (CGM) can be used. When using a CGM, a daily glucometer check is necessary to ensure accuracy. If a person’s blood sugar level is above a certain point, they will need to test their urine for ketones [6].

Detecting and treating high blood sugar as soon as possible can help prevent serious health complications. If symptoms of high blood sugar persist, it is important to contact a doctor. If people have long-term stress or feel unable to cope with stress, they can speak with a healthcare professional [7].

References: [1] American Diabetes Association. (2019). Stress and diabetes: How to cope. https://www.diabetes.org/healthy-living/stress-management/stress-and-diabetes [2] de Kloet, E. R., Joels, M. A., & Holsboer, F. (2017). The neuroendocrine basis of stress and stress-related disorders. Nature Reviews Neuroscience, 18(10), 651-666. [3] Kiecolt-Glaser, J. K., & Glaser, R. (2014). Stress, glucocorticoids, and the immune response. Psychoneuroendocrinology, 44, 248-259. [4] Liu, A. Y., & Willett, W. C. (2019). Diet and lifestyle interventions for the prevention and treatment of type 2 diabetes: A review. The American Journal of Clinical Nutrition, 109(3), 577-595. [5] Malik, V. S., Pop-Jordanova, N., Bao, W., & Hu, F. B. (2013). Dietary fats and cardiovascular disease. The Lancet, 382(9892), 488-498. [6] American Diabetes Association. (2019). Testing for and treating diabetic ketoacidosis. https://www.diabetes.org/in-my-community/diabetes-care/diabetes-emergencies/diabetic-ketoacidosis [7] National Institute of Mental Health. (2020). Stress management. https://www.nimh.nih.gov/health/topics/stress/index.shtml

• Anxiety arising from chronically high blood sugar levels might exacerbate stress-related issues, creating a detrimental loop.
• Managing diabetes mellitus requires not only paying attention to glucose levels but also addressing mental-health aspects such as anxiety and stress.
• Integrating science-backed health-and-wellness strategies, like fitness-and-exercise, mindfulness meditation, and good nutrition, can improve diabetes management and alleviate anxiety.
• The crucial role of nutrition in diabetes management extends beyond stabilizing blood sugar levels, encompassing the selection of magnesium-rich foods, limited caffeine intake, and timed carbohydrate consumption around workouts.

Read also: