You may have noticed that your blood sugar levels go up and down without eating or drinking. But is stress the culprit? Does stress raise blood sugar? How are stress and blood sugar related?
Your blood glucose curve, with its ups and downs, can serve as a kind of mood barometer, much like a mirror of your emotions. But it's much more than just how stressed, nervous or excited you are.
That's why we wrote this post to explore the relationship between blood sugar and stress. And to answer the question, "Does stress increase blood sugar? "
Can stress increase blood sugar?
The short answer is yes. When the body is stressed, it releases hormones like cortisol and adrenaline, which leads to elevated blood sugar levels. This applies to both positive stress (excitement before a nice activity) and negative stress (for example, a meeting with your boss before which you are nervous).
Adrenalin
Adrenaline is the hormone that causes symptoms like sweaty palms and accelerated heartbeat, and can make us anxious and irritable. When these warning signs are ignored, cortisol is released.
Cortisol
Cortisol is a hormone meant for crisis situations. Think of it in "flight or fight" mode. This hormone ensures our survival and enabled our ancestors to flee from a mammoth. As it signals our bodies to move, it raises blood sugar. This can still be important when we are running late and need to catch a train or bus, but it is less important in our daily activities in front of the computer.
Habits & Stress
Since stress and blood sugar fluctuations are so inextricably linked, let's look at some habits that can affect your stress levels, probably without you realizing it.
Skip breakfast
A good breakfast, rich in fiber, complex carbohydrates and protein, can help replenish blood glucose levels and keep them constant throughout the day. When we skip breakfast, the pancreas produces glucagon, which signals the liver to release glycogen, which is then converted to glucose. As a result, skipping breakfast can increase and destabilize our blood glucose levels.
One study showed that skipping breakfast leads to dramatic blood sugar spikes and drops, while another found that those who skip breakfast even once a week have an increased risk of developing type 2 diabetes.
Not enough sleep
We've all been there: when we're stressed, falling asleep and staying asleep becomes a new challenge. And although we know that sleep is important for our health and recovery, we often forget that a lack of quality sleep unbalances blood sugar levels and has a particularly negative impact on insulin resistance. Lack of sleep triggers the release of the stress hormone cortisol, which may already be elevated due to stress, leading to an increase in blood sugar levels.
You can read more about blood sugar and sleep here.
Too little water absorption
Let's face it: when we're stressed, drinking isn't the first thing on our minds. Some people reach for a glass of water when they feel tired and realize they haven't drunk enough. But did you know that dehydration also has a big impact on your blood sugar levels? Even a slight lack of fluids can raise blood sugar levels and set off a dangerous cycle: The kidneys force the body to urinate to flush excess glucose out of the body, but the more you urinate, the more dehydrated you are. Water makes up 50-60% of body weight in women and 60-65% in men, so every biological function depends on the availability of water.
Stress and women's health
For women, dealing with stress and blood sugar levels can be particularly challenging.
Hormonal fluctuations during the menstrual cycle and menopause can affect blood glucose levels. In addition, women are more likely to experience stress related to caregiving responsibilities, work-life balance and societal expectations. So let's take a look at five ways stress can affect a woman's health.
Reproductive health
Stress can disrupt the menstrual cycle and lead to irregular periods or even infertility. Chronic stress can also increase the risk of conditions such as endometriosis and polycystic ovary syndrome (PCOS). This is one of the reasons why monitoring blood sugar levels is very helpful for women. It allows them to better understand their bodies and possibly determine if they are feeling stressed in certain situations.
Pregnant
High levels of stress during pregnancy can increase the risk of complications such as premature birth and low birth weight. Stress can also have long-term effects on the child's health, such as developmental delays and behavioral problems.
Cardiovascular health
High blood sugar levels and chronic stress can increase the risk of heart disease and stroke in women, as well as contribute to high blood pressure and high cholesterol levels. This is particularly important because women have a higher risk of stroke than men.
Mental health
Unfortunately, women are twice as likely as men to suffer from depression and anxiety, and stress is a major factor in these conditions. Especially during the second half of the menstrual cycle, women are more likely to experience more intense emotions and mental health changes. Unbalanced blood sugar levels can be a big contributor.
The immune system
Although women are known to have stronger immune systems than men, stress can also weaken their immune systems, making women more susceptible to infection and disease. Checking blood glucose levels can be a good indicator of a possible infection.
It is important that women pay sufficient attention to their self-care and stress management in order to optimize their blood glucose levels and thus their health.
There are many coping mechanisms that have been shown to be helpful in lowering stress and blood sugar levels.
Relaxation tips to reduce stress & lower blood sugar
We have collected a few tips for you to relieve stress and lower blood sugar
Exercise
Regular physical activity is a great way to reduce stress and improve blood sugar control. In addition to the positive effects on short- and long-term blood sugar levels, exercise can boost the production of the brain's feel-good neurotransmitters, known as endorphins.
Yoga and gentle movements have been shown to be particularly helpful in reducing stress. If you're wondering how to lower your blood sugar levels quickly, we recommend moderate intensity exercises like cycling or walking. And as a nice side effect, this will also reduce the negative stress in your body.
Meditation and mindfulness
Certain practices can help calm the mind and reduce stress in the body.
A simple mindfulness exercise is to feel your feet on the floor.
Feeling the ground beneath your feet improves the connection between your mind and body, which in turn improves your awareness of the present moment.
Another good way to relieve stress quickly is to use breathing techniques such as alternate breathing or diaphragmatic breathing, which also lower blood sugar.
Social support
Talking with friends and family can help relieve stress and provide emotional support. Supportive relationships with friends, family, or a community can provide emotional, practical, and informative support that can help you cope with stressful situations.
Relaxation techniques
Techniques such as deep breathing, progressive muscle relaxation and visualization can be very helpful in reducing stress.
A good breathing exercise to reduce stress is: coherent breathing, also known as resonant breathing. This is a slow breathing technique with six breaths per minute. This pattern of slowing the breathing rate alters the autonomic nervous system, including blood sugar and heart rate. Studies show that this alters brain activity, reduces stress and maintains insulin secretion.
However, with effective coping strategies and support, women can successfully manage their stress and blood sugar levels. It is important to work with a physician to develop a personalized plan for managing stress and diabetes that takes into account individual factors such as age, lifestyle and overall health.
Are you ready for a look inside?
Stress affects your body in many ways, and one thing that changes rapidly is your blood sugar level. Therefore, a balanced blood sugar level can be an important factor in your overall well-being.
With Hello Inside, you can monitor your blood sugar levels to see what's stressing your body and make lifestyle choices that support healthy living.
Are you ready to take the first step? Start with our quiz to find out how Hello Inside supports you and your health.
