How stress affects the body

My previous post on ‘Finding my balance’ discussed how I manage stress and diabetes and some of the techniques I’ve adopted over the years to help me deal with stress. I wanted to just do a quick overview of what stress is on a medical level and how it affects the body. Stress is a natural part of life. Whether it’s a looming deadline, a tough conversation, or even a global pandemic, everyone experiences stress occasionally. But for people with diabetes, stress isn’t just an emotional challenge—it can have direct effects on blood sugar levels and overall health.

Let’s break it down in simple terms.

The Stress Response: Why Your Body Reacts the Way It Does

When stressed, your body goes into “fight or flight” mode. This is a survival mechanism that dates back to our ancestors. Imagine being chased by a bear (or a mountain of emails). Your body:

Releases stress hormones, like cortisol and adrenaline.
This signals your liver to release extra glucose (sugar) into your bloodstream for quick energy.

This response was great for our ancestors running from predators, but for someone with diabetes, it can be a problem. As the body struggles to manage blood glucose levels, the extra glucose can cause levels to spike.

Cortisol: The Stress Hormone That Won’t Quit

Cortisol is your body’s main stress hormone. Think of it as your internal alarm system. When you’re stressed, cortisol levels rise to keep you alert and energised.

But here’s the catch: if you’re constantly stressed, your cortisol levels stay elevated. And when that happens, it can wreak havoc on your body, especially if you have diabetes.

Blood glucose levels Spike: Cortisol increases blood glucose levels, making it harder to keep your levels stable.
Insulin Resistance: High cortisol can make your cells less sensitive to insulin, the hormone that helps glucose move out of your blood and into your cells.
Weight Gain: Chronic stress can lead to fat storage, particularly around your belly, which increases the risk of insulin resistance.

What Stress Does to Your Body as a Whole

Stress doesn’t just mess with your blood glucose levels. It can affect almost every part of your body:

Brain: Stress can lead to anxiety, depression, and trouble concentrating. Mental health challenges can make managing diabetes feel overwhelming.
Heart: Chronic stress raises your risk of high blood pressure and heart disease. For people with diabetes, this is especially concerning since they’re already at a higher risk of heart issues.
Immune System: High stress weakens your immune system, making it harder to fight off infections or heal wounds—both of which are already concerns for people with diabetes.
Digestive System: Stress can disrupt digestion, leading to nausea, bloating, or even changes in how your body absorbs nutrients.
Sleep: Stress often leads to poor sleep, which can throw off your blood glucose control even more.

Stress and Diabetes: The Vicious Cycle

One of the toughest things about stress and diabetes is how they feed into each other.

Stress raises blood glucose levels.
High blood glucose levels can make you feel tired, irritable, or overwhelmed.
Feeling out of control with your diabetes can lead to even more stress.

And round and round it goes.

What You Can Do to Break the Cycle

Take steps to manage stress and minimise its impact on your diabetes.

Breathe: Simple breathing exercises can calm your body and lower cortisol levels. Try inhaling for 4 counts, holding for 4 counts, and exhaling for 8 counts.
Move Your Body: Exercise is a natural stress reliever and helps your body use glucose more effectively. Even a 10-minute walk can make a difference.
Sleep Well: Prioritise sleep by creating a relaxing bedtime routine and sticking to a consistent schedule.
Mind Your Mind: Practices like meditation, praying, journaling, or yoga can help lower stress.
Stay Connected: Talking to friends, family, or a therapist can provide emotional support.
Plan Ahead: Managing diabetes is already stressful. Reduce the load by prepping meals, setting alarms for medication, or using apps to track your blood glucose levels.

Stress is a part of life, but understanding how it affects your body—especially with diabetes—can help you take control. By managing stress, you’re not just protecting your mental health; you’re also improving your blood glucose control and overall well-being. Your health isn’t just about numbers on a glucometer—it’s about finding balance in your life. Be kind to yourself, take it one step at a time, and remember: managing stress is just as important as managing diabetes.

Thanks for stopping by

Amina xx