The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
We all get stressed. Whether it stems from a sudden work deadline, financial worries, a chronic health concern, or even something seemingly minor that leaves us frazzled—stress is simply a part of life.
Did you know stress can affect your blood sugar? Luckily, there are several effective ways to manage stress. But before we get to those strategies, let’s take a quick look at some of the ways stress impacts our health.
Acute stress vs. chronic stress
Stress can be broadly categorized into short-term (acute) and long-term (chronic):
- Acute stress is a temporary physiological response triggered by immediate threats or challenges, activating the body's “fight-or-flight” response. This involves the release of hormones like cortisol and adrenaline that can do things like increase your heart rate and elevate your blood pressure.
- Chronic stress is different. This type of stress can stem from ongoing issues such as long-term financial difficulties, persistent relationship problems, or ongoing health conditions. Unlike short-term stress, chronic stress doesn’t have a clear end, and the body’s stress responses are being continuously activated. Over time, this can exacerbate existing health problems and lead to persistently high blood sugar levels.
Stress takes a toll on your body
When stress occurs, the body’s endocrine system releases hormones that play a critical role in managing the stress response. Cortisol and adrenaline are the primary stress hormones released during these periods. These hormones can increase blood sugar levels by stimulating the liver to release glucose into the bloodstream, providing a quick source of energy to deal with the stressor.
In the case of acute stress, this spike in blood sugar is usually temporary and resolves once the stressor is removed. However, with chronic stress, the prolonged presence of elevated cortisol levels can lead to sustained high blood sugar.
Under normal circumstances, insulin helps cells absorb glucose from the bloodstream, reducing blood sugar levels. But chronic stress can impair this process. The continuously high levels of cortisol associated with chronic stress can interfere with insulin’s effectiveness, leading to higher blood sugar. It can even play a role in the development of type 2 diabetes.
The ways we cope
Stress even impacts your behavior. It can lead to unhealthy coping mechanisms like overeating, reduced physical activity, and poor sleep habits. These behaviors can further disrupt glucose regulation. Take something like stress-induced overeating. It often involves high-calorie, high-sugar foods that can cause significant spikes in blood sugar levels. Similarly, lack of exercise and inadequate sleep can impair the body’s ability to manage blood sugar effectively.
How to stress less about stress
The American Psychological Association (APA) has some great recommendations for reducing stress. They emphasize growing your social network by trying new group activities. Hiking, dancing, playing an instrument or a sport, local politics…whatever your interests are, explore what’s out there. The APA also recommends proactively reaching out to friends and family, whether for support or just to check in. In addition, some people have found great relief from mindfulness practices like meditation. And there’s even evidence to suggest that simply smiling or laughing can reduce stress.
Managing stress through healthy coping strategies, regular physical activity, adequate sleep, and proper nutrition is essential for maintaining optimal blood sugar levels and overall well-being.
Curated & reviewed by: Kayce Sol
MA, RN, BSN, CDCES
MA, RN, BSN, CDCES
Kayce Sol is a registered nurse and certified diabetes care and education specialist.
