Can stress cause your blood glucose levels to go up?
We all know the feeling: a hectic day at work, a looming deadline, or even just a minor mishap, and suddenly, you’re swimming in a sea of stress. For those living with Type 1 Diabetes (T1D), Type 2 Diabetes (T2D), or other blood glucose-related conditions, the impact of stress can be more than just an unpleasant sensation. It can actually cause your blood glucose levels to rise. But how exactly does stress affect blood glucose, and what can you do to manage it? Let’s explore.
The link between stress and blood glucose levels
When you experience stress, your body goes into “fight or flight” mode—a natural, evolutionary response designed to help you cope with threats. During this response, the adrenal glands release stress hormones such as cortisol and adrenaline, which signal your liver to release stored glucose into the bloodstream. This burst of glucose is meant to provide quick energy to deal with whatever danger is at hand.
But in modern life, stressors aren’t usually of the life-threatening variety. Whether it’s financial worries, work pressures, or everyday hassles, the result is often the same: your blood glucose levels go up, but you don’t necessarily use up that extra energy. For those with diabetes, this spike can be problematic.
How stress affects different types of diabetes
For individuals with T1D, managing blood glucose levels can already be a delicate balancing act. Stress can make it even more challenging by causing unexpected spikes that aren’t always easy to predict or manage. Similarly, for those with T2D, stress-induced glucose surges can worsen insulin resistance, making it harder to keep levels within a healthy range.
Interestingly, even people without diabetes can experience temporary spikes in blood glucose levels due to stress. For the health-conscious individual, this can be a wake-up call to understand how stress management is an essential part of overall well-being.
Recognising stress-induced blood glucose spikes
One of the trickiest aspects of managing stress-related blood glucose changes is recognising when they happen. Stress can manifest in various ways—physical symptoms like headaches or muscle tension, emotional responses like irritability or anxiety, or behavioural changes such as overeating or drinking more caffeine than usual.
For those with diabetes, monitoring blood glucose levels more frequently during stressful periods can help you identify patterns. If you notice consistent spikes when you’re feeling under pressure, stress is likely a contributing factor.
Tips for managing stress and blood glucose levels
Managing stress isn’t just about feeling better mentally; it’s crucial for your physical health too. Here are some practical tips to help keep stress and blood glucose levels in check:
- Practice mindful breathing: Mindful breathing exercises can help reduce cortisol levels and promote a sense of calm. Try inhaling deeply through your nose for a count of four, holding for four, and then exhaling slowly through your mouth for another count of four. Repeat this for a few minutes whenever you feel stressed.
- Get moving: Physical activity is a proven stress-buster and can also help lower blood glucose levels. Whether it’s a brisk walk, a yoga session, or a quick workout, moving your body releases endorphins that combat stress.
- Eat balanced meals: Stress can sometimes lead to cravings for sugary or high-fat foods, which can further disrupt blood glucose levels. Aim to eat balanced meals with plenty of fibre, lean protein, and healthy fats to help stabilise blood sugar.
- Prioritise sleep: Lack of sleep can amplify stress and negatively impact blood glucose control. Aim for 7-9 hours of quality sleep per night to help your body recover and manage stress more effectively.
- Set boundaries: Sometimes, stress is self-inflicted by taking on too much. Learning to say no and setting healthy boundaries can reduce stress and make it easier to manage your diabetes.
- Stay connected: Social support is crucial for stress management. Whether it’s talking to a friend, joining a diabetes support group, or seeking professional help, connecting with others can help you feel less isolated and more in control.
Meditation to lower stress and blood glucose levels
Incorporating meditation into your daily routine can be a powerful tool for lowering stress and, by extension, helping to stabilise blood glucose levels. Here’s a simple meditation you can try:
Find a quiet, comfortable space where you won’t be disturbed. Sit or lie down, close your eyes, and take a few deep breaths. As you inhale, imagine breathing in calmness and peace. As you exhale, imagine letting go of stress and tension. Focus on your breath, allowing it to become slower and deeper. If your mind wanders, gently bring your focus back to your breath.
Now, visualise a place where you feel completely relaxed—a beach, a forest, or perhaps a cosy room. Picture this place in as much detail as you can. Feel the warmth of the sun on your skin, hear the gentle rustle of leaves, or smell the fresh scent of pine. Spend a few minutes in this place, allowing your body and mind to relax fully.
When you’re ready, take a few more deep breaths, wiggle your fingers and toes, and slowly open your eyes. Notice how your body feels—lighter, calmer, and more grounded.
The bottom line
Stress can indeed cause your blood glucose levels to go up, making it crucial for those with diabetes to incorporate stress management into their daily routines. By understanding the link between stress and blood glucose, recognising the signs of stress-induced spikes, and employing practical strategies like mindful breathing, exercise, and meditation, you can help keep both your stress and blood glucose levels in check.
Always remember that managing diabetes isn’t just about diet and medication; it’s about taking care of your mental health too. By prioritising stress management, you’re not just improving your emotional well-being—you’re also taking an essential step towards better blood glucose control.