The Impact of Stress on Diabetes
Everyone experiences stress at one time or another, when we feel threatened, either physically or emotionally. This triggers our fight or flight response which causes muscles to tighten and hormones to be released. Adrenaline is released to increase the speed of our reactions and strength. Cortisol is released to boost blood pressure and blood sugar to increase circulation and energy. Increased levels of Cortisol cause a serious threat for people with diabetes.
Stress and Blood Sugar
It’s important for diabetics to keep their blood sugar levels regulated. Regulating normal levels of blood sugar is very difficult for a diabetic with chronic stress. The body responds to stress by releasing glucose to provide quick energy, increasing blood sugar.
When under stress, people with diabetes very often eat more ‘comfort’ foods that are high in sugar and fat which increases the blood sugar even more.
Discover the Cause of Your Stress
Keep track of the number of times per day you feel stressed. You can use a ‘Finger Hand Tally Counter’. By Clicking on the counter each time, it helps make you more aware of exactly what it is that is causing your stress. At that moment you can use stress relief techniques to lower your stress.
You will notice over time that the count will go down and you will be feeling more relaxed.
Keep a daily journal and write down different events that happen throughout the day that cause a headache, your neck to tighten up, belly to hurt, heart to race, anger, agitation or depression.
- When and where did you experience stress?
- How did your body respond to this stress?
- How were you able to relieve it?
How to Reduce Stress Naturally
If being late causes stress, set an alarm to leave for your appointment 15-20 minutes earlier to be sure you arrive early or on time.
Do what you Love
- Music
- Art
- Crafts
- Dancing
- Hobbies
- Volunteering
Physical Exercise/Sports
The key is to select a physical activity which allows you to be relaxed and moving at the same time.
Tai Chi Gung, Yoga, Pilates, Tai Chi
Calm and Focus the Mind
Meditation
Tai Chi Gung: Movement with Meditation relaxes and focuses the mind and helps balance the body. https://circleofchi.com
Energy and Relaxation Breathing
When you are stressed, your breathing increases to get more oxygen.
When you are calm, your breathing is steady and even
There are many different relaxation breathing exercise you can practice.
The best breathing exercise I recommend is Tai Chi Gung. I do Tai Chi Gung exercises everyday and they calm and relax my mind and give me extra energy throughout the day.
Visualization
To ease your anxiety, visualize a place or happy memory that gave you a sense of calm, relaxation and joy. Re-live this experience to help calm your anxiety.
Summary
The impact of stress on Diabetes causes out of control blood sugar levels and increased blood pressure. Controlling stress is essential for the well-being of the diabetic.
There are several ways to reduce stress naturally, including:
- Discover what causes stress in your life.
- Remove those stressors in your life.
- Do what you Love.
- Choose Physical exercise that relaxes you.
- Calm & Focus the mind.
- Energy and Relaxation Breathing.
- Visualization: visual a place or a happy memory that gives you a sense of calm and well-being
