Diabetes & Stress: The Hidden Connection

Managing diabetes can be a lot to juggle! Not only do we have to be mindful about eating, measuring our blood sugar, taking medications, and making lifestyle changes, but ere is sometimes a lot to keep straight! One item that doesn't always get as much attention is stress.

Stress is more than a mood. It is stress on your body-that is certainly relevant to your health- and even more so if you have diabetes. In this blog, we will discuss the connections between stress and diabetes, how stress affects your blood sugar, and ways to manage your stress and diabetes.

Can Stress Cause Diabetes?

Stress does not cause diabetes, but it can still add to your risk of developing diabetes, especially for type 2 diabetes. 

Here is how: 

When you start to feel stress, your body releases hormones such as cortisol and adrenaline, known as your ‘fight or flight’ hormones. These hormones can raise your blood sugar levels to provide you with quick energy, for example, 

1. if you need to run away from a bear. 

2. If your body is under constant stress, it continuously releases these hormones, which can lead to elevated blood sugars for prolonged periods of time. 

3. If you have additional risk factors, such as being overweight, having a family history of diabetes, or being inactive, additional stress can send you over the tipping point into type 2 diabetes. 

4. If you are a person who already has diabetes, stress will also make it more difficult to manage your diabetes.

How Stress Affects Blood Sugar

Everyone reacts to stress a little differently. For some, stress spikes their blood sugar; for others, it decreases their blood sugar levels. Here’s what normally happens: 

When you are stressed, your body produces stress hormones. These hormones decrease the body’s insulin sensitivity. When this happens, you can’t utilize insulin as effectively as you could without stress. 

This can lead to a buildup of glucose in your bloodstream. You may also notice some habits change during stressful times: 

1. You may eat more comfort food (which can also be high in sugar or carbs);

2.  You may decide to skip the workout. 

3. You may forget to take your medications on time. 

All of these can change your blood sugar levels and can make diabetes harder to manage.

Stress Management for Diabetics

Managing stress isn’t just good for your mental health; it’s essential for keeping your diabetes under control.

The following are a few easy, practical stress management strategies for individuals with diabetes:

1. Identify Your Stressors

The first step is to identify what causes your stress. Is it work? Family? Finance? Diabetes? Knowing what causes stress is a key way to prepare and respond more healthily.

2. Create a Routine

Reducing your daily routine to include regularity for meals, medications, physical activity, and sleep would help to alleviate stress in your life and help to stabilize blood sugar levels. 

3. Talk About Your Stress

Don’t hold in your stress. Talk to a friend, family member, chat with a therapist, or attend a support group. Sometimes just talking about how you feel can help with your stress.

4. Join a Gym Class or Participate in Leisure Activities

Exercise is a great way to reduce your stress. Even just going for a 20-minute walk can help to eliminate stress hormones and put you in a better mood.

5. Do Some Deep Breathing

Give this a try: Inhale deeply through your nose for 4 seconds, hold that breath for 4 seconds, exhale slowly through your mouth for 4 seconds, repeat a few times. This should calm your nervous system and, at the same time, calm your feelings of stress.

6. Take Breaks

If you become too overloaded with feelings of stress, take small breaks during the day to breathe, stretch your arms, or just give your mind a rest.

Yoga for Diabetes

Yoga isn’t just about flexibility. It is a powerful tool for reducing stress and improving health, similar to the benefits of exercise for diabetes and overall health. Studies have shown that regular yoga practice can:

• Lower blood pressure 

• Increase insulin sensitivity 

• Decrease stress and anxiety 

• Assist in weight regulation 

Below are some beginner safe yoga postures helpful for diabetes: 

• Child's Pose (Balasana): Calms the mind 

• Bridge Pose (Setu Bandhasana): Stimulates the pancreas and improves digestion

• Seated Forward Bend (Paschimottanasana): Assists in metabolic regulation of blood sugar levels.

• Legs-Up-the-Wall (Viparita Karani): Restorative that lowers stress

You do not have to be flexible, nor experienced, to practice yoga. However, practice slowly at first. Practicing good or gentle yoga for 10-15 minutes per day can be helpful!

Meditation for Diabetes

Meditation is another great option to quiet your mind and relieve stress. Not only is it easy to do, but it also does not require any equipment or specific skills. 

Meditation can:

• Lower levels of stress hormones

• Enhanced focus and self-awareness

• Manage cravings

• Reduce emotional eating

• Help sleep better

How to get started:

• Find a quiet space

• Get in a comfortable position on the floor, a chair, or a bed

• Close your eyes and breathe deeply

• Focus on your breath, a word (like "calm"), or a peaceful image

• When you notice your mind wandering, bring it back gently

Even if you only start at 5-10 minutes, it can be helpful! You can use Headspace, Calm, or Insight Timer as an app to help guide you.

Mental Health and Diabetes

The connection between mental health and diabetes is a strong one, and people with diabetes are not only at higher risk for having depression and anxiety, but they also face diabetes panic or distress. Living with anything chronic can be a lot, and it is okay that that is something you admit that!

• Consider the following signs of distress: 

• Feeling helpless or overwhelmed

• Loss of desire or motivation to do the things that you need to do to manage your diabetes

• Change in sleep or appetite

• Loss of interest in activities that you previously enjoyed

• Constantly worrying about blood sugar levels or complications of diabetes

If you are experiencing any of these, you are not alone, and there is help. You can reach out to your doctor, a therapist, or a diabetes educator, as mental and physical health are equally important. 

Working on your emotional health can lead to improved blood sugar management, fewer complications associated with diabetes, and improved quality of life overall.

Conclusion:

Stress is inherently linked to diabetes. But good news, you can take control of both!

When you engage in stress reduction methods like yoga, meditation, deep breathing, and connecting with others, you are creating a more balanced, healthier life.

• Keep this in mind: You do not have to do everything at once.

• You can start small: a walk, a few deep breaths, or five minutes of quiet.

And give yourself grace. Living with diabetes is not easy, and you are trying your best.

So the next time you feel stress creeping in, take a breath, stop, and remind yourself: You have the tools, you have the power, and you have the support to take care of your mind and your body.

If you are struggling with stress or mental health and it is impacting your diabetes management, our Diabetes Care Clinic in Delhi encourages you to talk to your healthcare provider. You do not have to go through this alone.