Simple ways to lower stress and steady blood sugar: Feeling stressed? Here’s what it’s secretly doing to your blood sugar
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Why does stress raise blood sugar?
Stress is not just an emotion, it is a reaction of the whole body. When stress hits, every system reacts, which is why we see both physical and emotional symptoms. Acute stress, such as being late or preparing for a big presentation, is normal. But when stress becomes constant, the effects start to accumulate in ways we don’t always expect, Eating Well reports. especially when it comes to blood sugar.
Although modern stress has shifted from survival threats to deadlines and daily pressures, the body still responds the same way. The “fight or flight” response kicks in, releasing hormones like cortisol and adrenaline. As these hormones rise, they raise blood sugar, making insulin’s job harder. As Vandana Sheth, RDN, CDCES, explains in a report from Eating Well, this hormonal rush can make it more difficult to keep glucose within a certain range.
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In small doses this response is not harmful. But when stress becomes a daily norm, repeated hormone surges become important. Chronically elevated cortisol not only raises blood sugar, but can also promote the storage of visceral fat around the abdomen. As this fat accumulates, it creates insulin resistance and causes the body to become less responsive to its own insulin. Kimberley Rose-Francis, RDN, CDCES, notes that this cycle can increase the risk of obesity, prediabetes, and type 2 diabetes over time.
Although stress starts in the mind, its impact on blood sugar runs deep, with long-term stress making the biggest difference, according to Eating Well’s report.
How does stress affect sleep and glucose?
Sleep and stress often feed into each other. Stress can cause you to stay awake, repeat your worries, or feel tense even when you’re tired. Nearly 75% of people say stress sometimes, often or always disrupts their sleep. When sleep worsens, blood sugar tends to rise.
Rose-Francis explains that “poor sleep makes it harder for the body’s cells to respond to insulin, which can raise blood sugar levels.” Whether someone has diabetes or is trying to prevent diabetes, consistently short or interrupted sleep can complicate glucose regulation, increasing appetite and fatigue, leading to a cycle that’s hard to break, Eating Well reports. ALSO READ: Doctors swear these 5 vegetables lower blood sugar and control diabetes naturally
Aim for seven to nine hours of quality sleep each night. Establishing a bedtime routine and gradually changing sleep habits, even going to bed just 15 minutes earlier, can help retrain the body and make blood sugar more stable.
Can emotional eating affect blood sugar?
When stress hits, many people naturally turn to comfort foods. Emotional eating is common, and often those foods aren’t leafy greens or smoothie bowls. They are sweet, salty and carbohydrate-heavy options such as cookies, chips or ice cream.
Biology also plays a role here. Cortisol not only affects insulin, but also triggers hunger and cravings for high-calorie foods. If stress eating becomes a coping tool, it can raise blood sugar levels and contribute to weight gain, a known risk factor for prediabetes and diabetes. As Kaitlin Hippley, M.Ed, RDN, LD, CDCES explains, stress-regular dieting can also eliminate foods rich in fiber and protein, which help stabilize glucose, according to a report from Eating Well.
It’s completely normal to binge eat occasionally. But finding healthier ways can protect both mood and metabolic health in the long run. ALSO READ: Dietitians reveal the No. 1 thing you should do to balance blood sugar after Thanksgiving dinner
Simple ways to reduce stress and keep blood sugar stable
According to a report from Eating Well, managing stress doesn’t require a complete lifestyle overhaul; Small, steady changes can support both emotional balance and glucose control.
Prioritize sleep
Creating a rest routine signals the body that it’s time to rest. If seven to nine hours seems out of your reach, start small, change your bedtime by 15 minutes, and let your internal clock adjust to a new rhythm.
Move in ways you enjoy
Physical activity supports mood and blood sugar simultaneously. Hippley notes that movement reduces cortisol while increasing feel-good hormones like endorphins and serotonin, and the exercise itself helps lower blood sugar. High-intensity training is not required; Walking, yoga and weight training help.
Find calming hobbies
Spending too much screen time can increase stress. Replacing scrolling with screen-free hobbies like journaling, puzzle-solving, reading, or coloring can provide a relaxing break and support your mental health.
Stress will always be a part of life, but how we respond to it can make a significant difference. We can support both mental and metabolic health every day by understanding how stress affects blood sugar and adopting simple, sustainable habits to relax, move more, and rest well, Eating Well reports.
Notes: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor for any medical concerns.
FAQ
Can stress raise blood sugar?
Yes, stress hormones such as cortisol and adrenaline can increase blood sugar and reduce the effect of insulin.
How can I reduce stress to support blood sugar?
Focus on sleep, enjoyable movement, and calming hobbies to help lower stress levels and keep glucose more stable.
