Stress can significantly influence the body’s sugar levels. The connection between stress and blood sugar is a real and impactful physiological process. Stress triggers changes in glucose metabolism, affecting how the body manages its primary energy source. Understanding this interaction is important for overall metabolic health.
The Body’s Physiological Stress Response
When facing perceived danger, the body initiates a rapid, automatic “fight or flight” response. This response begins in the brain’s amygdala, which signals the hypothalamus, leading to the activation of the sympathetic nervous system. This system then prompts the adrenal glands to release stress hormones into the bloodstream.
The primary hormones involved in this immediate response are adrenaline (epinephrine), noradrenaline (norepinephrine), and cortisol. Adrenaline and noradrenaline are quickly released, preparing the body for intense physical action by increasing heart rate, blood pressure, and blood flow to muscles. Noradrenaline also enhances alertness and attention in the brain, while adrenaline dilates air passages for increased oxygen intake. Cortisol, often called the “stress hormone,” is released by the adrenal cortex and plays a more sustained role in the stress response, mobilizing energy resources.
How Stress Elevates Glucose Levels
The hormones released during the stress response directly influence glucose metabolism to provide quick energy. Cortisol signals the liver to release stored glucose into the bloodstream and promotes gluconeogenesis, which is the creation of new glucose from non-carbohydrate sources like proteins. This action makes more glucose available for the brain and muscles for immediate action. Additionally, cortisol can reduce the sensitivity of muscle and fat tissues to insulin.
Adrenaline also contributes to elevated blood sugar by stimulating the liver to break down glycogen into glucose (glycogenolysis). It inhibits insulin’s action, making it harder for cells to absorb glucose, increasing blood sugar levels. This combined effect of increased glucose production and decreased glucose uptake results in a rise in blood sugar. For healthy individuals, these glucose levels typically return to normal within a few hours once the stressor subsides.
Chronic stress, however, leads to prolonged elevation of these hormones, which can have a more enduring impact on glucose control. Sustained high cortisol levels can contribute to persistent high blood glucose and increase insulin resistance over time. This continuous state of heightened blood sugar can be particularly challenging for individuals with existing conditions like diabetes. Research indicates that acute stressors can rapidly increase circulating blood glucose, sometimes by as much as 70 percent.
Strategies for Managing Stress to Control Glucose
Implementing effective stress management techniques supports better glucose control. Regular physical activity increases insulin sensitivity and helps lower blood glucose levels. Moderate aerobic exercise can prompt the release of mood-enhancing hormones and aids blood sugar regulation. Aiming for around 150 minutes of moderate activity weekly is beneficial.
Prioritizing adequate sleep also regulates stress hormones like cortisol, allowing the body and mind to recover. Poor sleep quality exacerbates stress, so establishing a consistent sleep schedule and a relaxing bedtime routine is helpful. Practices like mindfulness and meditation reduce stress levels and can improve blood sugar control. Breathing exercises also calm the nervous system and reduce feelings of anxiety.