We all know stress sneaks its way into our lives every day, but did you know that stress can raise your blood sugar? This is especially important for those with diabetes. We always hear about carbs, calories, sugar, insulin and medications as ways to control your blood sugar, but did you know stress can add to the challenge of controlling diabetes?
Let’s investigate some of the things that stress does to the body and why it is worse for those who may have diabetes.
- Increase blood sugar levels: Stress can cause significant fluctuations in blood sugar levels, making it difficult to maintain stable control.
- Increase risk of complications: High blood sugar levels caused by stress can increase the risk of diabetic complications such as heart disease, kidney damage, and eye problems.
- Make it difficult to adhere to treatment: Stress can make it challenging to follow prescribed diabetes management plans, such as taking medications, monitoring blood sugar, and making lifestyle changes.
It is important to Manage Stress in Diabetes—here are a few tips to help keep you relaxed and able to not only handle your diabetes but life in general. Some ways to manage stress is by:
- Identify and manage stressors: Recognize and address the sources of stress in your life. Some symptoms of stress may include trouble concentrating, headaches or tense muscles, mood swings or irritability, sleep issues, and feeling overwhelmed or on edge.
- Practice stress-reducing techniques: Engage in activities such as exercise, yoga, meditation, or spending time in nature. Focus on the positive and learn to take care of you— sometimes that may even include saying “no.”
- Ask for help: If stress is overwhelming, consider talking to a therapist or counselor. Instead of handling it all on your own, it is okay to reach out for some guidance. Managing diabetes can be overwhelming and some days can truly get you down. Talking to someone can help take your mind off things and get a fresh perspective.
- Communicate with your healthcare team: Inform your healthcare provider about your stress levels and work together to develop strategies for managing it
- Invest in some “me” time: Take time every day to do something just for yourself. Soak in a bubble bath. Read a few chapters in a book or go to lunch with a friend. Little things you do every day will help you take care of yourself and your mental health.
Justine P Fierman, FNP shares with us that “Stress—both physical and emotional—triggers the release of hormones such as cortisol and adrenaline. These hormones signal the liver to release stored glucose into the bloodstream, which can cause blood sugar levels to rise. For people with diabetes, this stress response can make glucose levels more difficult to manage.
Lowering stress helps reduce the release of these hormones, leading to more stable blood glucose levels. Techniques such as deep breathing, regular physical activity, mindfulness and adequate sleep can calm the stress response and support better overall glycemic control.”
Stress isn’t good for anyone, yet everyone experiences it. Instead of letting stress get the best of you, try to decompress and find your Zen. Not only will your mind feel freer, but your diabetes will likely be easier to manage.