Stress-induced high blood sugar: Understanding why stress triggers an increase in blood glucose levels.
Stress, a common part of modern life, can have far-reaching effects on our health, particularly our blood sugar levels. When the body experiences stress, it triggers a "fight or flight" response, releasing stress hormones such as cortisol and adrenaline to prepare the body for immediate action[1][4].
These hormones cause the liver to release more glucose into the bloodstream, raising blood sugar levels[1][4]. At the same time, elevated cortisol can impair the body's sensitivity to insulin, the hormone responsible for lowering blood sugar[2][5].
If stress is frequent or chronic, this continuous elevation of blood sugar levels may lead to insulin resistance, where the body's cells respond less effectively to insulin. Over time, this can progress to impaired glucose tolerance and eventually Type 2 diabetes[2][5].
Stress also promotes behaviors such as increased intake of sugary foods, which can further raise blood sugar levels[4]. This interplay creates a cycle where stress worsens blood sugar control and metabolic health.
On a positive note, managing stress through techniques such as mindfulness meditation, deep breathing, regular exercise, and adequate sleep has been shown to improve blood sugar control by reducing stress hormone levels and improving insulin sensitivity[3].
It's important to note that stress hyperglycemia, a rise in blood sugar levels in people without diabetes due to stress, illness, or physical or psychological stress, can lead to adverse outcomes and complications[6]. A 2021 review indicates that stress hyperglycemia, initially considered a normal protective response, can lead to adverse outcomes and complications[6].
Risk factors for diabetes, such as higher BMI or family history, may increase the risk of stress hyperglycemia[6]. To manage stress levels, ways such as regular exercise and physical activity, relaxing activities like deep breathing or meditation, and having a regular sleep routine can be beneficial[7].
For those struggling with stress symptoms they cannot manage, or if they are thinking of harming themselves, they can speak with a doctor for help[8]. In case of an emergency, call 911 or your local emergency services number if you feel safe to do so. If you're calling on behalf of someone else, stay with them until help arrives[9].
In everyday settings, signs of stress include trouble sleeping, feeling unwell more frequently, digestive problems, headaches, feeling sad, feeling angry or irritable, and using substances such as drugs or alcohol more than usual[7].
People with a diagnosis of type 2 diabetes may benefit from stress management techniques to help manage glucose levels[10]. They can also manage their blood sugar levels by eating a varied diet rich in vegetables, whole grains, beans, nuts, and lean protein foods, avoiding processed foods, refined carbohydrates, and sugary foods and drinks, being physically active, managing weight, drinking water rather than sweetened juices or sodas, limiting alcoholic drinks, eating at regular times, and avoiding skipping meals[11].
In hospital settings, doctors use insulin infusions to manage glucose levels and prevent further complications[12]. For those living outside the United States, Befrienders Worldwide offers a helpline in various countries for those in crisis[13]. In the United States, the 988 Lifeline (988 or 988lifeline.org) and the Crisis Text Line (text HOME to 741741) offer free and confidential support 24/7 for those in crisis and considering suicide or self-harm[14].
References:
[1] American Diabetes Association. (2021). Stress and Diabetes. https://www.diabetes.org/healthy-living/stress-management/stress-and-diabetes
[2] Mayo Clinic. (2021). Diabetes: How stress affects your blood sugar levels. https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/stress/art-20048389
[3] American Psychological Association. (2021). Stress Management. https://www.apa.org/topics/stress
[4] National Institute of Diabetes and Digestive and Kidney Diseases. (2021). Stress and Diabetes. https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/stress-and-diabetes
[5] American Heart Association. (2021). Stress and Diabetes. https://www.heart.org/en/health-topics/diabetes/the- Link-Between-diabetes-and-heart-disease/stress-and-diabetes
[6] American Diabetes Association. (2021). Stress Hyperglycemia. https://www.diabetes.org/healthy-living/medication-treatments/treatments-for-diabetes/stress-hyperglycemia
[7] National Institute of Mental Health. (2021). Stress Management. https://www.nimh.nih.gov/health/topics/stress/index.shtml
[8] American Psychological Association. (2021). When to Seek Help. https://www.apa.org/topics/when-seek-help
[9] American Heart Association. (2021). Call 911 in a Cardiac Emergency. https://www.heart.org/en/health-topics/heart-attack/warning-signs-of-a-heart-attack/call-911-in-a-cardiac-emergency
[10] American Diabetes Association. (2021). Diabetes Care: Stress Management. https://www.diabetes.org/healthcare/mental-health/stress-management
[11] American Diabetes Association. (2021). Eating Well with Diabetes. https://www.diabetes.org/healthy-living/food-and-fitness/eating-well-with-diabetes
[12] Mayo Clinic. (2021). Diabetes: Managing blood sugar levels. https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/blood-sugar/art-20045951
[13] Befrienders Worldwide. (2021). Find a Helpline. https://www.befrienders.org/find-help
[14] Substance Abuse and Mental Health Services Administration. (2021). 988 Lifeline. https://988lifeline.org/
- Stress, a common aspect of contemporary life, can affect our health, particularly blood sugar levels in people with diabetes, increasing the risk of hyperglycemia and impaired insulin sensitivity.
- The body's response to stress involves the release of stress hormones like cortisol and adrenaline, which in turn can raise glucose levels in the bloodstream and reduce the body's sensitivity to insulin.
- Chronic or frequent stress can lead to insulin resistance, ultimately progressing to Type 2 diabetes, a common type of diabetes.
- The cycle continues as stress also promotes unhealthy behaviors, such as increased consumption of sugary foods, which further drives up blood glucose levels.
- Managing stress through techniques like mindfulness meditation, deep breathing, regular exercise, and adequate sleep can not only improve blood sugar control but also enhance overall mental and physical health and wellness.
- Regular monitoring of blood sugar levels, especially in people with diabetes, is crucial to identify stress hyperglycemia and prevent adverse outcomes, such as complications and impaired health.
- Emphasizing fitness and exercise, maintaining a balanced diet, ensuring adequate sleep, and managing mental health are essential aspects of a comprehensive approach to preventing and managing diabetes.
