Managing blood sugar isn’t always as simple as monitoring carbs or remembering insulin shots. Stress—a factor often overlooked—can have a significant impact on blood sugar levels, especially for people managing diabetes or closely tracking their glucose.
If you’ve noticed higher readings after a stressful day, you’re not alone. But why exactly does stress affect blood sugar, and what can you do about it?
This guide dives into the relationship between stress and high blood sugar levels, explains the science behind why it happens, and shares practical strategies for managing stress to better control blood sugar levels.
The Hangry Woman’s Quick Take
Question: Does stress really affect blood sugar levels?
Answer: Yes, stress can cause blood sugar levels to rise due to the release of stress hormones like cortisol, which make your body less sensitive to insulin. Managing stress is crucial for maintaining balanced glucose levels.
To learn more from your diabetes nutritionist, keep reading.
How Stress Affects the Body
Stress, whether physical or emotional, triggers your body’s “fight or flight” response—a built-in survival mechanism that evolved to help us flee from danger.
Here’s what happens physiologically during stress and how it affects your glucose levels.
The Science of Stress and High Blood Sugar
When you experience stress, your adrenal glands release cortisol and adrenaline. These hormones prepare your body by increasing your heart rate and releasing stored energy in the form of glucose.
While this extra glucose is vital for facing immediate threats, it can lead to spikes in blood sugar when stress occurs frequently.
Additionally, stress hormones can make your body temporarily more resistant to insulin1, further compounding high blood sugar issues. Chronic stress, as seen in overly stressful jobs or caretaking roles, can increase this effect over time, potentially contributing to insulin resistance.
Quick Fact: Both physical stress (like illness) and emotional stress (like family conflict) can raise blood sugar levels.
Understanding the connection between stress and your blood sugar starts with recognizing the signs.
Symptoms of Stress-Induced High Blood Sugar
How do you know stress is driving those elevated readings? Look for symptoms like:
- Unexplained hyperglycemia (high blood sugar).
- Fatigue despite adequate sleep.
- Difficulty focusing or feeling “foggy.”
- Increased thirst or frequent urination.
Monitoring Your Patterns
Using a continuous glucose monitor (CGM) or tracking your levels manually can help identify stress-related patterns. Try this simple experiment:
- Record your blood sugar before and after a known stressful activity (like a presentation).
- Do this for several days and note any repeat trends.
You may start to see a connection between stress and glucose fluctuations.
Get our guide: Learn more about continuous Glucose Monitoring.
Strategies to Manage Stress and Stabilize Blood Sugar
Once you can recognize the impact of stress on your glucose levels, it’s time to tackle it head-on. Try these stress-relieving practices to take back control.
Mind-Body Practices
Mindfulness, yoga, and meditation aren’t just trendy—they’re proven to help calm the central nervous system and reduce stress while improving symptoms of diabetes distress2. Studies show that consistent mindfulness significantly lowers glucose spikes in people with diabetes. Try simple practices like:
- 5-minute meditation apps (e.g., Calm, Headspace, Glucose Guide).
- Gentle yoga flows that emphasize breathwork.
- Progressive muscle relaxation for unwinding tight shoulders and tension.
Physical Activity
Exercise is one of the most effective ways to burn off excess glucose caused by stress hormones. Aim for activities you enjoy, whether it’s walking, swimming, or dancing—it doesn’t have to be a gym session, nor does it have to be challenging. 20 minutes each day can really help blood sugar balance overall.
Prioritize Sleep Hygiene
Sleep deprivation can amplify the stress-blood sugar cycle. Create a bedtime routine to support restful, uninterrupted sleep. This might include limiting screen time before bed or practicing deep breathing techniques.
Emotional Support
Sometimes stress requires outside support. Talking to therapists, trusted friends, or joining support groups can boost emotional resilience. Many people managing diabetes find comfort in sharing experiences with others who understand their challenges.
Foods and Supplements to Support Stress Management
When stress hits, it’s tempting to reach for sugar-laden comfort foods. Instead, lean on these nutrient-dense options to stabilize energy and mood while keeping glucose in check.
Foods to Relieve Stress & Support Blood Sugar
- Magnesium-Rich Foods and supplementation3 (e.g., spinach, dark chocolate): Magnesium counteracts stress hormones and promotes relaxation. Magnesium has also been shown to be beneficial for supporting mental disorders.
- Low-Glycemic Snacks (e.g., almonds, berries): Choose snacks that stabilize blood, and help you feel satisfied throughout the day.
Talk to a healthcare professional before adding supplements, especially if you’re on medications. Supplementation can interfere with prescribed medications, and you want to ensure you are taking them safely with guidance.
The Role of Community in Stress Reduction
You don’t have to go through this alone. Surrounding yourself with a supportive community can make all the difference in managing both stress and blood sugar effectively.
How a Support System Helps
- Offers a space to share concerns and challenges.
- Provides accountability for maintaining healthy habits.
- Helps you feel understood and less isolated in your health journey.
Many diabetes communities, both online and in-person, foster relationships that motivate members to prioritize their well-being.
Glucose Guide is my community where you can learn about diabetes, work on your habit change, and get coaching along the way.
Small Changes to Habits, Big Improvements on Stress and High Blood Sugars.
Stress and high blood sugar levels are deeply connected—but the great news is you have the tools to make positive changes.
By implementing strategies like mindfulness, balanced nutrition, physical activity, and seeking community support, you can regain control over your blood sugar and reduce the impact of stress on your health.
Feeling overwhelmed by the stress of managing diabetes? Glucose Guide can simplify your routine.
Join our supportive community to connect with people who truly understand your challenges, access free expert coaching, and get reliable, research-backed tools to manage your diabetes with ease. Download the app today and take the stress out of diabetes—one step at a time!
References
- Lee SH, Park SY, Choi CS. Insulin resistance: From mechanisms to therapeutic strategies. Diabetes & Metabolism Journal. 2021;46(1):15-37. doi:10.4093/dmj.2021.0280 ↩︎
- Bao H. Intervention Effect of Mindfulness-Based Cognitive Therapy on Diabetes-Related Distress and Self-Care. Iranian Journal of Public Health. Published online March 13, 2022. doi:10.18502/ijph.v51i3.8937 ↩︎
- Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P. The Role and the Effect of Magnesium in Mental Disorders: a Systematic review. Nutrients. 2020;12(6):1661. doi:10.3390/nu12061661 ↩︎
