How Stress Affects Your Blood Sugar
Stress is an inevitable part of life, but did you know that it can have a significant impact on your blood sugar levels? Chronic stress triggers hormonal changes that can lead to insulin resistance, increased cravings, and difficulty managing glucose. Understanding how stress affects blood sugar—and how to manage it—can help you take control of your health.
How stress impacts blood sugar
1. Elevated cortisol levels
When you’re stressed, your body releases cortisol, the “stress hormone.” High cortisol levels signal the liver to release more glucose into the bloodstream to provide quick energy. Over time, this can lead to consistently high blood sugar levels and an increased risk of diabetes.
2. Insulin resistance
Chronic stress can make your cells less responsive to insulin, meaning glucose stays in your bloodstream for longer periods. This insulin resistance can increase the likelihood of developing prediabetes or type 2 diabetes.
3. Increased cravings & emotional eating
Stress often triggers cravings for high-carb, sugary, and processed foods. These choices cause blood sugar spikes and crashes, making it harder to maintain stable glucose levels.
4. Poor sleep quality
Stress can interfere with sleep, which is essential for blood sugar regulation. Lack of sleep can further increase cortisol levels and lead to higher blood sugar readings.
Ways to manage stress & support blood sugar control
1. Practice mindfulness & relaxation techniques
- Deep breathing exercises
- Meditation or guided imagery
- Progressive muscle relaxation
2. Stay active
Exercise helps lower stress and improve insulin sensitivity. Activities like yoga, walking, and strength training can help regulate blood sugar.
3. Get enough sleep
Aim for 7-9 hours of quality sleep per night. Establish a relaxing bedtime routine to improve sleep quality.
4. Eat a balanced diet
Nutrient-dense foods help stabilise blood sugar and reduce stress-related cravings. Focus on whole grains, lean proteins, and healthy fats.
4. Connect with others
Social support can help reduce stress levels. Talking to friends, family, or a professional can improve emotional well-being and overall health.
The bottom line
Managing stress effectively can make a significant difference in blood sugar control. By incorporating stress-reducing techniques into your daily routine, you can support better glucose regulation and overall health.