Stress and diabetes: Exploring their connection
For individuals living with diabetes, managing stress is essential in maintaining stable blood sugar levels. The American Diabetes Association (ADA) emphasises the importance of mental health alongside physical health, as people who experience depression, anxiety, stress, or a combination of these conditions are at a higher risk of developing diabetes.
Here are some effective stress management techniques that can help improve blood sugar control for people with diabetes:
1. **Mindful Breathing and Meditation** - Benefits: These practices reduce cortisol levels and help stabilise blood glucose by promoting relaxation and reducing stress hormones. - How to Practice: Spend a few minutes daily focusing on deep, slow breaths or guided meditation sessions.
2. **Physical Activity** - Benefits: Regular physical activity improves insulin sensitivity, enhances mood, and supports blood sugar stability. - How to Practice: Incorporate short walks, yoga sessions, or other workouts into your daily routine.
3. **Journaling and Creative Expression** - Benefits: Writing down thoughts and feelings can help process and manage stress. - How to Practice: Set aside time each day to journal or engage in creative activities like drawing or writing poetry.
4. **Quality Sleep** - Benefits: Good sleep hygiene helps regulate cortisol levels and enhances insulin sensitivity, which is vital for blood sugar control. - How to Practice: Establish a consistent sleep schedule, avoid screens before bedtime, and create a relaxing bedtime routine.
5. **Support Systems and Social Connections** - Benefits: Talking through stress with friends, family, or a therapist can help manage emotional stress and improve overall well-being. - How to Practice: Participate in diabetes support groups or regularly schedule time with supportive loved ones.
6. **Routine and Planning** - Benefits: Establishing a routine minimises unexpected stressors and helps maintain a consistent lifestyle. - How to Practice: Plan meals, exercise, and activities in advance to reduce anxiety and stress.
7. **Leisure Activities** - Benefits: Engaging in relaxing activities can help reduce stress and improve overall mental health. - How to Practice: Take short breaks to read, listen to music, or spend time outdoors.
If stress management techniques are not effective, or if a person is starting to show signs of depression, they should consult a doctor. Chronic stress may affect the immune system in a way similar to the development of type 2 diabetes.
The American Psychological Association recommends stress reduction strategies like taking a break from stressors, exercising, smiling and laughing, seeking social support, meditating, and trying mindfulness. Mindfulness-based stress reduction techniques have shown significant improvements in mental health outcomes and diabetes management in some studies.
However, it's important to note that stress may have different effects on each person, and high levels of stress may cause a person to engage in unhealthy lifestyle habits, such as eating a poor quality diet, low exercise level, smoking, and excessive alcohol consumption.
To determine if stressful events are causing an increase in blood sugar, people can measure their blood glucose throughout the day and note how they are feeling and when they last ate.
The ADA also provides tips for controlling angry feelings, such as taking a break, exercising, seeking social support, and trying meditation or mindfulness. People with abnormal hormone levels may notice their waist-to-hip ratio increasing, which is an important risk factor for diabetes and cardiovascular disease.
Lastly, stress reduction techniques may work for some people but not others. It's crucial to find what works best for each individual and to make stress management a priority in maintaining a healthy lifestyle.
- The American Diabetes Association emphasizes the importance of mental health alongside physical health, as people who experience depression, anxiety, stress, or a combination of these conditions are at a higher risk of developing diabetes.
- Mindful breathing and meditation are effective stress management techniques that can help improve blood sugar control for people with diabetes by reducing cortisol levels and helping stabilize blood glucose.
- Chronic stress may affect the immune system in a way similar to the development of type 2 diabetes, and if stress management techniques are not effective or if a person is starting to show signs of depression, they should consult a doctor.
- The ADA provides tips for controlling angry feelings, such as taking a break, exercising, seeking social support, and trying meditation or mindfulness. It's crucial to find what works best for each individual and to make stress management a priority in maintaining a healthy lifestyle.
