Ever get your blood markers back from the doctor and your glucose is too high or on the higher level of normal? Have you been told you are pre-diabetic and that you need to drastically change your diet? Believe it or not, dysregulated blood sugar isn’t only about the food we eat (despite what your doctor may tell you) – it’s about stress too.
How Glucose Normally Functions:
You eat a meal and your blood glucose levels (blood sugar) increase
Your adrenal glands signal your pancreas to release insulin which will prompt the body to store the glucose (as glycogen) in the liver, getting that glucose out of the bloodstream and bringing your blood sugar levels back to baseline.
If and when blood sugar drops too low (like in times of stress!), adrenals will signal the pancreas to stop the release of insulin and instead releases glucagon which tells the liver to convert stored glycogen back into glucose and release it into the bloodstream to bring your blood sugar levels back to baseline.
A diet high in refined, processed foods may cause your glucose to be elevated and your body to work harder to produce more insulin to bring down the glucose levels in your body putting stress on your adrenals (responsible for cortisol and how we respond to stress), but it is not the only potential stressor to your adrenals. This is where stress itself comes in. During stressful situations - physical or emotional- the hormone that regulates your blood sugar, insulin, drops off, and cortisol increases, allowing your glucose or blood sugar to rise as well. The body prioritizes cortisol because it wants our body to use glucose immediately for fuel to prepare us for whatever stressor is coming our way. Unfortunately over time if we have sustained stress in our lives our bodies can’t keep up and stays in a more insulin-resistant state, favoring higher blood glucose levels so that we have it readily available for fuel to fight off stressors. Once insulin-resistant, chronic stress can continue to promote it further by sending signals to our ovaries to produce more testosterone which leads to other hormonal balances.
In other words, we could eat in a way that is best for keeping blood sugar as stable as possible but if we are living in a stressed state, our body will override blood sugar homeostasis in order to bring down and manage the stressor. In times of chronic stress, glucose markers tend to be elevated and insulin, as well as triglycerides, tend to also increase. Over time this can even lead to high blood pressure.
This is why I recommend eating in a way that is satiating, nourishing, and blood sugar-stabilizing while also managing stress as much as possible. Eating in a balanced way will support blood sugar AND the adrenals and keeping your stress lower will support the adrenals and therefore blood sugar as well. Does this make sense? You may want to read this again. It definitely IS confusing!
Over time, if you are consistently under stress, under-eating, and/or not eating foods in the right balance for you, bigger issues can pop up including chronic anxiety, depression, sleep problems, headaches, high blood pressure, and heart disease.
Here are some easy lifestyle strategies that can support your stress levels and your blood sugar balance, supporting your energy and mood as well:
Prioritize sleep & avoid excess screen time before bed
Sleep is critical for all hormone production and management. Melatonin is a very protective hormone that helps to regulate our circadian rhythm. Blue light emitted from screens can disrupt Melatonin production and interfere with hormone balance resulting in issues like insomnia and a decreased stress response. Find a way to unwind without screens in the evenings close to bedtime, sleep in a cool, dark room if possible, and aim to get 7-9 hours of sleep depending on your needs.
Pay attention to your food. Notice the taste and focus on the sensation of eating. Take some deep breaths before you start eating. Getting into a relaxed state to eat will give your body a chance to recognize what is coming in and react accordingly with the release of appropriate hormones like insulin and digestion-supportive hydrochloric acid to break down your food. If you are stressed, your body will not produce the hydrochloric acid it needs to break down protein and other nutrients leading to other stressors for the body. Chew your food slowly and completely. Count to five between bites. Do whatever is necessary to slow down and support the digestion process. Think RCA. Relax, chew, and appreciate!
Eat regular, balanced meals. Eating a meal every 3-4 hours and within an hour of waking up in the morning will signal to your body that it is safe and all is well. You are setting up your hormones for success in that they don’t have to overreact, leading to that all-day blood sugar roller coaster. Eating balanced meals that include three macronutrients will help to keep your blood sugar (glucose) more stable throughout the day This is especially important in the morning when your glucose is at its lowest after waking. Eating a carb-heavy meal like a bagel, fruit smoothie, or muffin by itself will trigger a big glucose spike that will then trigger insulin to come in and the roller coaster begins. This is why I especially love the strategy of starting savory.
Get into a parasympathetic or "rest and digest" state more often
As mentioned above, stress increases the hormone cortisol which in turn can bring down insulin levels and raise our blood sugar, leading to the blood sugar roller coaster and adding stress to the body. Find ways to manage your stress daily whether that be through meditation, exercise, journaling or simply taking out time just for yourself each day. One of my favorite ways to get parasympathetic is to lie with my legs up the wall for about 5 minutes. If you’ve got limited time, don’t discount just taking a few deep breaths. Calming, adaptogenic herbs can also help support a healthy stress response. I also really love the Insight Timer app for its variety of meditation types, session times and teachers.
Find time for movement
Movement can really help to reduce stress and anxiety. Even if you can’t get to the gym every day, 20 to 30 minutes of walking outside can provide you with immense physical and mental benefits. a 10-minute walk directly following a meal is very supportive of stable blood sugar. If you don’t love it and it isn’t easy to fit into your life, you likely won’t stick with it so find some way to move every day that not only works in your schedule and lifestyle but that you enjoy doing. Exercises like strength training, yoga, pilates, hiking, and walking are supportive of blood sugar balance. When you are super stressed, avoid excessive exercise or very high-intensity workouts like HIIT (high-intensity interval training).
Find connection
Spending time with friends and family is a great way to feel connected, to feel safe, and more relaxed. Talking to them about your feelings, about your stressors but also laughing together and having fun together can all help to ease stress and balance your blood sugar. You can even pair this strategy with one of the other strategies I’ve listed above like walking or hiking with a friend, eating a slow, relaxed meal with family, or sitting on your porch in the evening with a friend to catch up.
Maybe this all sounds good, but you know you won’t be able to do this on your own. Are you looking for additional support and accountability when it comes to managing your blood sugar and stress? I can help. Let’s chat!