Many individuals who have insulin resistance feel overwhelmed by managing their blood sugar levels. No matter what they try, they just can’t seem to lower their blood sugars or improve their A1c. Blood sugar is high, stress is high, it is a whole cycle. Even blood sugar levels of individuals who do not have insulin resistance or diabetes can be impacted by stress. The tricky thing about stress is that many individuals will use food as a emotional coping mechanism. Often times stress ignites choosing less healthy options and eating as a distraction rather than for nutrition or a mood boost. And the cycle of elevated stress and high blood sugar levels continue. In this article, I will share why stress and elevated blood sugars are correlated and how to support your insulin resistance through stress management.

Why does stress increase blood glucose?

Cortisol is that sneaky hormone released from the adrenal glands during times of stress, or perceived stress. Whether you are escaping from a bear or your boss just yelled at you in a meeting, your body’s response is going to be the same. Your cortisol will spike and your blood sugars are sure to follow. The stress response in the body signals for glucose to surge to the muscles for easy access to energy. Energy that would be needed if you truly did have to run from a bear. But if you aren’t truly in a fight-or-flight situation that glucose has no release, causing blood sugar levels to remain elevated. Chronically elevated blood sugar levels can be a risk for developing insulin resistance and type 2 diabetes.

How can I support my blood sugars when I am stressed?

1. Focus on protein and fiber

2. Move your body gently

3. Limit sugary beverages and caffeine

4. Sip on warming beverages with a splash of apple cider vinegar

5. Learn more on balancing blood sugar levels here

These simple tools can be implemented anytime for any person. But managing your blood sugars when feeling overwhelmed is a step you can take to help you feel grounded over time.

How do I manage my stress?

Stress is everywhere so finding stress relieving habits that work for you is important to maintaining your health and thriving in your life.

1. Understand your stressors

2. Find mindfulness tools that work for you

3. Eat foods that nourish your blood sugars

4. Limit intense workouts, but continue to stay active

5. Increase foods high in magnesium, Omega-3’s, zinc, and vitamin C

Stress management is a foundation for female health. Stress and blood sugar are the base of hormone balance for healthy periods, improved PCOS, a well-functioning thyroid, and overall well-being. That is why I created Stress-Proof Your Life: Optimize Your Hormones Masterclass. To help women gain habitual strategies to keep their stress at bay, keep their energy level throughout their consistent menstrual cycle, and focus on what matters: LIVING WELL!

XX Emily

References:

Hucklebridge, F. H., Clow, A., Abeyguneratne, T., Huezo-Diaz, P., & Evans, P. (1999). The awakening cortisol response and blood glucose levels. Life sciences, 64(11), 931–937. https://doi.org/10.1016/s0024-3205(99)00019-3

Lopresti A. L. (2020). The Effects of Psychological and Environmental Stress on Micronutrient Concentrations in the Body: A Review of the Evidence. Advances in nutrition (Bethesda, Md.), 11(1), 103–112. https://doi.org/10.1093/advances/nmz082\

Sharma, K., Akre, S., Chakole, S., & Wanjari, M. B. (2022). Stress-Induced Diabetes: A Review. Cureus, 14(9), e29142. https://doi.org/10.7759/cureus.29142