The impact stress has on your blood sugar can affect everyday life

Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Did you know that the stress you experience day to day has an impact on your blood sugar? Between demanding jobs, commuting, economic uncertainty, and information overload, many Americans are stressed. Too much stress isn’t healthy for anyone. Yet, if you are living with prediabetes or diabetes, stress can make it harder to keep your blood sugar in target range. Read on to learn how stress impacts blood sugar, along with some of our favorite tips and tricks for taking control and better managing stress.

The impact stress has on your blood sugar can affect everyday life

How stress can impact your body and behavior, and take a toll on blood sugar

Physiological effects of stress

Stress hormones (cortisol and adrenaline): When you experience stress, your brain signals your adrenal glands to release cortisol and adrenaline—the body’s primary stress hormones. These hormones trigger the “fight or flight” response, which increases blood sugar, allowing your body to have the energy it needs to respond quickly. At the same time, the body allows for the sugar to stay in your body longer (interfering with insulin function), making it harder for your cells to absorb the glucose from the bloodstream.
This instantaneous response enables you to react quickly to potentially hazardous situations. However, this can also occur in situations that are not life-threatening, such as meeting work deadlines, commuting delays, etc. Over time, chronic stress can lead to increased blood pressure, elevated cholesterol levels, a weakened immune system, and a negative impact on sleep.
Weight changes: Cortisol encourages fat storage (especially around the abdomen), which also worsens insulin resistance and makes blood sugar control harder.
Inflammation: Long-term stress promotes low-grade inflammation, which is linked to insulin resistance and complications of diabetes.
Stress can also mask or mimic symptoms of high or low blood sugar (like irritability, fatigue, or difficulty concentrating), making management challenging.

Behavioral effects of stress

Eating habits: Stress often leads to “comfort eating,” typically involving high-carb or sugary foods, which can spike blood sugar levels.
Mood changes: Stress can increase irritability and, over time, increase anxiety and depression.
Sleep disruption: When caused by stress, poor sleep can increase insulin resistance and cravings for high sugar, processed foods.
Physical activity: Stress can reduce motivation for exercise, which has an impact on blood sugar control.
Medication adherence: People under stress may forget or skip diabetes medications or blood sugar checks.

Manage stress to improve glucose control

Finding healthy ways to manage stress can help reduce cortisol levels, which, in turn, can improve blood sugar stability and overall health. Here are some favorite ways to manage stress. Experiment with one or all of them to find what works best for you.

Relaxation techniques, such as deep breathing, progressive muscle relaxation, meditation, yoga, or mindfulness, can help lower cortisol levels, promoting a sense of calm.
Regular exercise helps manage weight, build muscle, support balance, AND can help manage stress and glucose levels. For example, moderate aerobic activity (such as brisk walking, cycling, or swimming) lowers cortisol after the activity, helping to create a sense of serenity. Even a short daily walk helps reduce stress by reducing cortisol and adrenaline while also boosting endorphins. Additionally, moving muscles helps improve insulin sensitivity, or how well the body uses insulin, which translates to increased time in range for glucose levels.
Strength training helps manage diabetes by supporting muscle growth, which improves glucose uptake.

Note: Intense exercise can temporarily increase cortisol levels, causing a brief spike in blood sugar.

Reaching out for support, such as talking with friends or family, or attending a diabetes support group, can help ease emotional burdens. Online support can fill the gap if you lack support from friends and family. MyNetDiary offers online support for weight loss through our Community feature. Community is a safe place to share successes, offer encouragement, share before-and-after photos, or ask for advice. Users must be 18 years or older to use Community. To access Community, tap on the "Community" tab on your dashboard.
Did you know that consistency with routines can help you feel calmer and support improved glucose management? Prioritizing sleep, eating balanced meals at consistent times each day, and following a regular self-care plan can all help reduce stress and its impact on your blood sugar.

Minimize the impact stress has on blood sugar by committing to small habit shifts each day that help manage stress. Balancing activity with rest, nourishing your body well, and incorporating stress-relieving outlets in your routine are important. These habits don’t just calm stress—they directly help manage blood sugar to keep you feeling your best and prevent complications.