Do you have friends or family members who have diabetes or is pre-diabetic? It is impossible to not have one person within your network to not have diabetes because of the widespread prevalence. Let us find out how stress and blood glucose are correlated to identify the aspects that make us prone to diabetes.
Today, one in ten adults in the US have diabetes. The estimation is moving towards one out of five as the disease is becoming rampant due to our erratic lifestyle. Almost 96 million US adults (1 in 3 people) are pre-diabetic, making their blood sugar spike higher than normal. While the results might not be as high as having type 2 diabetes, they are inclined towards the same.
Often these diagnoses relate to other chronic diseases. So, diet and lifestyle play such a big role in the prevention and treatment of pre-diabetes and type 2 diabetes.
Understanding blood glucose
Our body works hard to maintain blood sugar (glucose) levels within an acceptable range. But two things can happen when the levels are not maintained:
Hypoglycemia
If the blood glucose level goes lower than normal range, it is called hypoglycemia. Symptoms of constantly feel hangry (hungry and angry) reflects low blood sugar. Other symptoms include irritability, dizziness, fatigue, and in extreme cases, fainting or loss of consciousness.
Hyperglycemia
On the other hand, the body can experience hyperglycemia, or elevated blood sugar levels. This is known as the silent killer because it is harder to feel symptoms when we have high blood sugars. The dangers can last days, months, and years with no symptoms. It can also lead to metabolic syndrome, diabetes, and heart disease.
How are stress and blood glucose correlated?
Blood sugar dysregulation affects every part of the body. Did you know that stress also affects our blood sugars? The three main hormones that are affected by blood sugar are insulin, glucagon, and cortisol.
Let us talk about what we know about the stress hormone, cortisol. When we experience any kind of stress (whether physical, mental, or emotional), cortisol gets released in the body.
This release of cortisol causes a rise in blood sugar, which leads to an insulin response. When we experience too much chronic stress in the body this can lead to insulin resistance causing weight gain and blood sugar dysregulation.
It really comes down to the fact that hormones are influenced by our lifestyle choices, foods we eat, and behavior. Having knowledge around the importance of blood sugar regulation helps us take control of our health.
Below are ways to support balanced blood sugars and hormone regulation.
Do not skip breakfast
A balanced breakfast sets you up for a happy and successful day.
Don’t skip meals
Skipping meals adds stress to the body and affects blood sugar levels.
Protein, Fat and Fiber
Adding more of these to your diet will slow down digestion. The combination is the best way to balance blood sugar. They give our body more time to slowly process and break down the glucose.
Practice stress management techniques
Stress and blood glucose are related. Management tips can include activities like meditation, yoga, walking, deep breathing, gratitude journal, playing with your pet, or gardening. Anything you like to do and that you know makes you feel good can reduce stress.
Move every day
Improve insulin sensitivity even if it is just walking for 10 minutes every day.
Get plenty of sleep
Hormone balance depends on a healthy sleep routine. Getting a good 7 to 8 hours of sleep each night is a must.
Simple vs complex carbohydrates
Bring in more complex carbohydrates rather than simple carbohydrates. Complex carbohydrates are found in whole, unprocessed foods, including fruits, vegetables, legumes, and whole grains. Simple carbohydrates are sugars and starches that have been refined and stripped of their natural fiber and nutrients.
Conclusion
It is important to know the difference between Type 1 diabetes and Type 2 diabetes. You cannot prevent type 1 diabetes and it can happen without symptoms. Aspects like age, body weight, and lifestyle aren’t the primary aspects that lead to this.
Type 1 diabetes is an autoimmune disease. However, Type 2 diabetes and pre-diabetes is preventable through a healthy diet and lifestyle. Type 2 diabetes accounts for 90-95% of all diabetes cases.
The process of managing stress and blood glucose can make you feel frustrated and lonely. But with our community at HerHeartCo you don’t have to be alone. Please join our waitlist for our premier women’s health platform.