Stress and Blood Sugar Management – Is There a Link between the Two?
Stress has become a part and parcel of everyday life in the modern-day world. As we put on multiple caps and juggle between work and family, trying to fulfill all our commitments, financial obligations, and social responsibilities, we all experience some stress on a daily basis.
While some stress may be good for you, as it gives you that added push needed to get going and achieve your life goals,[1] excessive and prolonged stress can cause significant damage to your physical and mental health. From increasing your risks for the weakening of the immune system to heart disease, the effects of stress are multi-fold for everyone. However, there is more to it for diabetic patients.
If you have diabetes, stress can make blood sugar management quite difficult for you.
Stress and Diabetes – How Are the Two Conditions Related?
Stress has been considered as one of the primary risk factors for the onset and progression of type 2 diabetes[2] from as far back as the 17th century.[3] But, how it contributes to the development and worsening of diabetes, we don’t exactly know. The relationship between stress and diabetes has been studied for a very long time and scientists have several explanations for how stress can affect (increase) the blood sugar levels of a diabetic patient. But, they are all just theories formed on the basis of research findings and scientists have yet to reach a unanimous conclusion.
According to one such theory, the release of the stress hormones can reduce the body’s sensitivity to insulin, leading to higher concentrations of glucose in the blood. The theory is based on the body’s natural response to stressful situations.
When we are under stress, the body releases ‘stress’ hormones to provide an instant burst of energy for the ‘flight or fight response’. This entails signaling the liver to secrete stored glucose into the blood. This is done to ensure a higher amount of glucose in the blood, which is the primary energy source for the body. Cortisol and epinephrine (adrenaline) play a major role in initiating this stress response.
In the body of a healthy, non-diabetic person, the stress-induced blood sugar spikes are followed by the increased secretion of insulin to bring the blood glucose levels back to normal. However, since diabetic patients are less sensitive to insulin and may also be suffering from reduced secretion of insulin (which happens after years of having type 2 diabetes), their bodies fail to normalize the blood sugar level. As a result, diabetes patients experience hyperglycemia.
Although this theory is still being studied, scientists have found some strong and convincing evidence with regard to the link between stress and diabetes.
In a 35-year long study that was conducted in Sweden on 7,500 middle-aged men, it was found that men with permanent stress had a 45% higher risk of developing diabetes as compared to those who had periodic or no stress.[4]
Other explanations pertaining to the link between stress and diabetes revolve around how chronic or prolonged stress can contribute to unhealthy lifestyle habits, such as stress-eating, smoking, drinking, taking drugs, and reduced to no physical activity.
How to Know If Your Blood Sugar Spikes Are Due To Stress?
Since all diabetes patients are predisposed to experiencing hyperglycemia and it can be caused by a variety of factors, many people struggle to figure out what exactly causes their blood sugar levels to rise. It becomes all the more difficult when it comes to stress because it’s an intangible and immeasurable factor. You can calculate and monitor your sugar intake, but you cannot measure your stress levels. Also, since stress has become a part of daily life, it often becomes very hard to figure out if it has increased to an alarming level and is the underlying factor behind the health problems one experiences.
Those who have been struggling to figure out if stress is the reason behind their elevated blood sugar levels are recommended to practice mindfulness in everything they do, at least for a couple of weeks. Be watchful of your feelings and monitor your body’s response in different situations to identify situations or specific triggers that make you experience stress. It could be as simple as an exam, a meeting with your boss, or dealing with a difficult client.
The identification of stress should be followed by the monitoring of blood glucose levels. As soon as you know that you are in stress, measure your blood sugar level and write it down. Do this every time you experience stress, at least for a couple of weeks.
To make this exercise more effective, measure your blood sugar levels at least once a day, at a time when you feel relaxed.
If your blood sugar spikes are due to stress, you will begin to see a pattern within a few days. Show your noted readings to a doctor for diagnosis and blood sugar management, which often includes practicing stress management techniques and lifestyle changes.
Understanding the Interdependent Nature of Stress and Diabetes is the Key to Blood Sugar Management
Although it is important to keep your stress levels in check to keep your blood sugar in control, make sure you are not getting yourself trapped in a vicious circle where one leads to the other. A lot of people get so worried about blood sugar management that they get even more stressed, which then further increases their blood glucose levels.
It is good to be concerned and conscious about your blood
sugar levels and how various lifestyle factors can improve or reduce your
glycemic control, it is also important to not stress yourself over it. Just
make sure you take your medicines regularly and follow a healthy lifestyle and any
recommendations given by your doctor. To get more useful tips for blood sugar management through lifestyle changes,
download our free eBook Hydrate and Regulate Blood Sugar.
[1] https://www.healthhub.sg/live-healthy/195/stress_can_be_good_for_you
[2] https://health.clevelandclinic.org/stress-lack-sleep-can-increase-risk-developing-diabetes/, https://www.annualreviews.org/doi/full/10.1146/annurev-publhealth-031914-122921
[3] https://spectrum.diabetesjournals.org/content/diaspect/18/2/121.full.pdf
[4] https://www.diabetesaustralia.com.au/news/13921?type=articles
