There are two types of stress.
One is eustress which is a positive form of stress that can be beneficial. It motivates you, boosts your performance, and helps you grow. You may experience increased energy, excitement and enhanced focus.
However, chronic stress can become detrimental which can wear down the body and mind over time.
When you’re stressed (physically or emotionally), your body releases stress hormones like:
- Cortisol is a hormone produced by the adrenal glands. It plays a crucial role in the body’s response to stress. Cortisol regulates how the body uses glucose for energy and triggers the release of glucose from the liver. In addition, cortisol triggers the pancreas to decrease insulin which is needed to lower blood sugar and increase glucagon which raises blood sugar.
- Adrenaline (epinephrine) is also produced by the adrenal glands and signals to the liver to increase glucose production. It signals the pancreas to reduce insulin release and increase glucagon.
- Glucagon is a hormone produced by the pancreas. It raises the concentration of glucose in the bloodstream and stimulates the liver to release more glucose.
These hormones promote the release of stored glucose (aka blood sugar) into the bloodstream to give your body a burst of energy — part of the classic “fight or flight” response while reducing insulin levels.
Stress Management Tools
- Deep breathing: Try inhaling through your nose for 4 seconds, hold your breath for 7 seconds and exhale completely through your mouth for 8 seconds and repeat for 4 cycles.
- Physical activity/exercise; it is recommended to get 150 minutes of physical activity per week. Some examples include walking, running, cycling, swimming, hiking resistance band workouts, bodyweight exercises, and weightlifting.
- Journaling for 5-10 minutes a day; for a specific journaling protocol for stress and anxiety, click here.
- Progressive muscle relaxation: Tense and relax each muscle group for about 5-10 seconds and then relax from head to toe.
- Meditation: an example would be mindfulness meditation where one observes thoughts and feelings and often focuses on the breath.
- Yoga can help activate the parasympathetic nervous system, lower cortisol level, encourage deep breathing and promotes better sleep.
- Prioritizing 7-9 hours of sleep; for more tips about how to gain restful sleep click here.
Glucose Management Habits
- Balanced meals (protein + fiber + healthy fat) such as:
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- First, lean proteins (chicken, tofu, eggs)
- Next, non-starchy veggies such as cruciferous vegetables (broccoli, cauliflower, cabbage, brussels sprouts) and leafy greens
- Then, whole grains (quinoa, oats, brown rice, whole wheat, barley)
- Finally, healthy fats (avocados, nuts, olive oil, seeds)
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- In addition, walking after meals for approximately 10-15 minutes. Through walking, the muscles use glucose as fuel and slow down the rise in blood glucose. Regular walking can improve the body’s responsiveness to insulin.
- Furthermore, staying hydrated; the general guideline is eight 8-ounce glasses a day. Another way to determine how much water to drink is to calculate 30 ml/kg of one’s body weight. Water intake would need to increase for the following:
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- exercise
- dry or hot climate
- various health conditions
- pregnancy or breastfeeding.
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Proper hydration helps maintain normal blood volume and keeps glucose levels more balanced. Dehydration can increase levels of cortisol, which contributes to higher glucose levels.
- Additionally, strive to eat at approximately the same time each day. With regular mealtimes:
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- The body gets used to releasing insulin in a predictable pattern.
- It prevents long gaps between meals, which can lead to blood sugar drops followed by spikes when a meal is consumed.
- It can help reduce cravings and overeating, which also affects glucose levels.
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Stress can be helpful up to a point. When it becomes chronic, it triggers many negative responses in the body, including disrupting blood glucose management. By managing stress and following a dietary protocol that promotes balanced meals, you can maintain blood glucose at healthy levels.
