How does stress affect diabetes?

Introduction:

One of the most important I lessons I have learned since being diagnosed with Type 1 Diabetes is the importance of managing stress throughout the day to control and regulate my blood sugar. If you would like to not only feel better, but to perform at a higher level both in your workouts and at in the rest of your life but you aren’t sure what to do, managing your stress is probably the missing piece of the puzzle you have been looking for.

When your body is constantly in fight or flight mode, you can eat all the right foods and workout as much as you want, but you will still gain weight and feel worn out and depleted.

However, when you focus on holistic health and address your mental health, your body and subsequently your life will be transformed.

How exactly does stress affect diabetes?

Stress, either physical or mental, causes your body to release cortisol into the blood stream. Cortisol is your primary stress hormone. It prepares your body for danger by releasing excess glucose into the blood stream. This in turn spikes your blood sugar. This response would be extremely beneficial if we still lived in the wild and had to run from predators. But as most of us do not, these blood sugar spikes usually just leave us feeling tired and worn out.

But there is a bright side. When you take consistently implement habits to lower stress, you will effectively be regulating blood sugar, which is always a good thing for anyone living with diabetes.

Three ways you can lower stress today

Below I have listed three practices which can help you lower stress today. I have been implementing these into my routine for some time and they have been beneficial to both my mental and physical health.

1. Eat anti inflammatory foods to balance cortisol

Something I like to talk about, the benefits of anti inflammatory superfoods are numerous. It is an amazing reality that you can actually lower stress and improve mental health simply by changing your diet. Some foods which can help lower inflammation and stress are turmeric, nuts, chia seeds, and salmon. On the other hand, some foods which actually increase stress and inflammation are any ultra processed foods, sodas, and sweets.

2. Walk for 30 minutes everyday to lower stress and manage diabetes

An article from Harvard Health found that walking regularly is the closest thing modern health has to a wonder drug as it boosts the immune system, promotes weight lose, and increases joint health. Walking every day is not only beneficial for your physical health however. As similar studies show that a thirty minute walk without any background noise, podcast, or music can dramatically impact stress levels in a positive way.

3. Put your phone up one hour before bed for optimal stress management

We are all attache duo our phones like we need them to breath, and I am no exception. But at some point we have to ask ourselves what they are doing to us.

I have found that by putting my phone in another room about an hour before I go to bed, I get much better sleep. I wake up the next morning feeling refreshed and exited for the day. Andrew Huberman emphasizes that blue light exposure before bed can result in poor sleep and high stress during the daytime. You can find more information on how smart phones impact your sleep and daily life according to Huberman HERE.

Conclusion: How does stress affect diabetes?

We live in a high stress world. For someone living with diabetes, it is crucial to build solid habits and manage stress for blood sugar regulation. And believe me, I know it can be hard; but trust me when I say that it is worth it. The tiny changes you take today to lower your stress will have remarkable results tomorrow. Continue to persevere on your journey to the healthy life you want,