The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
Ever wondered if stress could be quietly impacting your health in unexpected ways? Stress doesn’t just weigh on your mind; it can also have an effect on how your body manages glucose. And if you’re already at risk for type 2 diabetes or dealing with insulin resistance, that invisible mental load can quietly tip the scales.
Your body was built to handle short bursts of stress. That’s why we get the rush of adrenaline when something startles us. It’s part of the “fight or flight” response that kept our ancestors alive. But our stress responses weren’t designed to stay on all the time.
Not all stress is the same
Acute stress is your body’s short-term response to something sudden, like a near-miss on the freeway or a jump scare in a horror movie. Your adrenal glands release adrenaline and cortisol, which temporarily raise your heart rate, blood pressure, and glucose to get you ready for action. And all that’s fine in small doses.
There’s also a type of stress called “eustress,” and it can actually be a good thing. Eustress is the positive kind of stress that helps you rise to a challenge. Think of the nerves before a big presentation, the push to meet a deadline, or the excitement of starting something new. It’s short-term, energizing, and usually feels manageable. It can even boost focus, motivation, and performance, usually without feeling too overwhelming.
But when stress becomes chronic—when it sticks around for weeks, months, or years—it’s a different story.
The connection between chronic stress and type 2 diabetes
Long-term stress triggers the release of other hormones, like glucocorticoids and catecholamines. These mess with your metabolism in deeper ways, raising glucose over time and promoting the buildup of visceral fat—the kind that collects around your organs and drives insulin resistance. That means your cells stop responding to insulin the way they should, making it harder for glucose to move out of your bloodstream. And because insulin resistance is one of the biggest risk factors for developing type 2 diabetes, it’s something worth paying attention to early.
While chronic stress alone may not directly cause type 2 diabetes, it can significantly increase the risk, especially when combined with other factors like genetics, eating patterns, other chronic diseases, and sedentary lifestyle.
The vicious cycle of stress and metabolic health
Here’s where things get tricky. The more stress you’re under, the more likely your glucose is to spike. The more your glucose spikes, the more your body struggles to regulate it. That’s when fatigue, cravings, weight changes, and insulin resistance can kick in.
This can create a loop. The good news is that it’s possible to slow it down. You don’t have to eliminate stress (honestly, who can?). You just need to interrupt the cycle, bit by bit, so stress doesn’t take over.
5 everyday ways to ease stress and support glucose health
These simple steps, when done consistently, may improve your body's stress response and help keep your glucose steady:
1. Eat to steady your energy
A balanced diet with fiber, healthy fats, and protein can help stabilize your glucose levels and support your immune system.
2. Move your body
Aim for 150 minutes of physical activity a week. Even a 10-minute walk helps lower cortisol and release built-up tension.
3. Prioritize quality rest
7–9 hours of sleep is a game-changer. Try winding down 30 minutes before bed with low light and no screens.
4. Make space for joy
Whether it’s gardening, hiking, meditating, reading, cooking, or relaxing with friends—whatever makes you feel good, do more of it.
5. Remember to breathe
Slow, deep breathing calms your nervous system and helps bring your body back into balance.
When you see your patterns, you can shift your path
Stress may not show up on a lab test, but it absolutely shows up in your body. When you start noticing how your stress levels affect different functions in your body, it gets easier to do something about it. A glucose biosensor like Stelo can help you spot glucose patterns and connect the dots between your daily habits. That way, you can start making choices that’ll have you feeling better in your body, day by day.
Curated & reviewed by: Cara Fletcher
Cara Fletcher holds a bachelor's degree in science and nursing and has been a Registered Nurse for 23 years.
