How Stress Affects Diabetes And Ways To Decrease It

How Stress Affects Diabetes And Ways To Decrease It

If glucose cannot be converted into energy, it accumulates in the system. This raises your blood glucose levels. Constant stress from long-term blood glucose difficulties may wear you down psychologically and physically. This may make it harder to manage your diabetes.


How Stress Affects Diabetes And Ways To Decrease It

Diabetes control is a life-long commitment. This might add to your everyday stress. Stress may be a significant impediment to efficient glucose management. Stress hormones in your body could have a direct impact on glucose levels. When you are under stress or feel endangered, your body will react. This is referred to as the fight-or-flight reflex. This reaction causes your hormone levels to rise and your nerve cells to fire.

Source - Cates Nutrition

Stress And Diabetes

Your body produces adrenaline and cortisol into your bloodstream during this reaction, and your breathing rate increases. Your body sends blood to your muscles and limbs, enabling you to fight back. If you have diabetes, your body may be unable to digest the glucose generated by your firing nerve cells. If glucose cannot be converted into energy, it accumulates in the system. This raises your blood glucose levels.

Constant stress from long-term blood glucose difficulties may wear you down psychologically and physically. This may make it harder to manage your diabetes.

Effects Of Overloaded Stress On Your Diabetes

Different individuals react differently to stress. The sort of stress you are under might also influence your body’s physical reaction.

People with type 2 diabetes usually have a rise in blood glucose levels when they are under emotional stress. People with type 1 diabetes may respond differently. As a result, their blood glucose levels may rise or fall.

When you are under physical stress, your blood sugar level might spike. This can occur if you are ill or wounded. People with type 1 or type 2 diabetes may be affected by this.

Mental Stress May Affect Your Glucose Levels 

Keeping note of other information, such as the date and what you were doing when you were anxious, may help recognise particular triggers. For example, are Monday mornings more stressful for you? If this is the case, you now know to take extra precautions on Monday mornings to reduce stress and keep your glucose in control.

Tracking your stress and glucose levels might help you determine whether this is occurring to you. If you’re anxious, score your mental stress on a scale of 1 to 10. The number ten symbolises the maximum degree of stress. Make a note of this number.

After you’ve assessed your stress level, you should check your glucose levels. Continue doing so for the following several weeks. Soon, you may see a trend developing. If you observe that your glucose level is consistently high, it is possible that your mental stress is impacting your blood sugar.

Signs And Symptoms Of Stress

Stress symptoms might be faint at times, and you may not realise them. Stress may have an effect on your mental and emotional well-being, as well as your physical health. Recognising the signs will help combat stress and take action to manage it.

If you’re stressed, you may experience:

  • headaches
  • muscle pain or tension
  • sleeping too much or too little
  • general feelings of illness
  • fatigue 

If you’re stressed, you may feel:

  • unmotivated
  • irritable 
  • depressed
  • restless
  • anxious

People who are stressed are also more likely to engage in behaviour that is out of character. This includes:

  • withdrawing from friends and family
  • eating too much or too little
  • acting out in anger
  • drinking alcohol to excess
  • using tobacco 

How to Lower Your Stress Levels

You may reduce or eliminate pressures in your life. Here are a few things you may do to control the impacts of various types of stress.

Minimising Mental Stress

Meditating might help you get rid of unpleasant thoughts and calm your mind. Consider beginning each day with a 15-minute meditation. The mood for the rest of your day will be established by this.

Close your eyes and sit in a chair with your feet deeply embedded on the floor. Recite a mantra that resonates with you, such as

 Recite a mantra that makes sense to you, such as “I will have a good day” or “I feel at peace with the world.” Allow yourself to be fully present by pushing aside any other thinking that may enter your mind.

Emotional Stress Management

Take five minutes to yourself if you find yourself in an unfavourable emotional condition. Remove yourself from your present situation. Find a quiet place where you can concentrate on your breathing.

Feel your tummy rise and fall with your hand. Deepen your inhalations and exhale gently and loudly. This can help you return to a more stable emotional state by slowing your pulse. This exercise of re-centring yourself may help you cope with whatever is creating the tension.

Physical Stress Reduction

Including yoga in your regular practice may give both physical exercise and meditation. Yoga may also help to decrease your blood pressure. You should strive for 30 minutes of cardiovascular activity every day, whether it’s yoga or another sort of exercise. You may exercise for 10 minutes in the morning, 10 minutes in the afternoon, and 10 minutes before going to bed.

Managing Familial Conflicts

If you’re feeling overburdened by family duties, remember that it’s perfectly OK to say no. If you are unable to attend all activities, your family will understand. If you’re stressed out because you don’t see your family as often as you’d want, try having a weekly or biweekly family fun night. You can play board games or undertake outdoor activities. Hiking, swimming, or signing up for a fun run together may all be examples of this.

Workplace Stress Mitigation

Workplace stress might follow you home. If you’re experiencing trouble at work, talk to your boss. There may be ways to lessen or work through whatever problems you are experiencing.

If it doesn’t work, you can try shifting to a different department or perhaps looking for a new career entirely. Although stress levels rise when searching for a new career, you may discover that it subsides with a different one that is more suited to your talents and personality.

If you’re worried about your situation, remember that you’re not alone. You may find solidarity and support by connecting with individuals online or in your town.

Online Support Communities

If you use Facebook, try liking any diabetic support groups, which provides useful suggestions and a supportive community to help you deal with the feeling. Diabetic Connect is another online resource committed to helping you live a better life. It offers articles, recipes, and educational films.

Person-To-Person Support Groups

Diabetes Sisters organises gatherings for women with diabetes all around the country. The group began in North Carolina and grew in reputation. They now have in-person groups all across the country. These casual sessions are usually conducted on weeknights and run for one or two hours.

The Defeat Diabetes Foundation has a list of peer support groups in each of the 50 states and the District of Columbia. You may even search the directory and add your own listing. Local offices of the American Diabetes Association are also accessible for education and community outreach.

Therapy

You may feel better at ease discussing your stress with a professional. A therapist can help you develop coping skills that are adapted to your specific circumstances and offer you a secure place to discuss. They may also be able to give medical advice that online or in-person support groups cannot.

What You Can Do Right Now

Although diabetes might bring unique obstacles, it is possible to manage it well and live a happy, healthy lifestyle. You may do this by including brief, meditation periods or light exercises into your everyday regimen. You may also check into support groups to see which one best fits your personality and lifestyle demands. Being proactive may help to alleviate stress in your life.

Sources

https://www.healthline.com/health/diabetes-and-stress

Total
3
Shares
Previous Post
Can You Ever Make Up For Your Insufficient Sleep?

Can You Ever Make Up For Your Insufficient Sleep?

Next Post
Why The Timing Of Your Meals Is Critical For Type 2 Diabetes Management

Why The Timing Of Your Meals Is Critical For Type 2 Diabetes Management

Related Posts
Total
3
Share