Stress and Glucose Levels

You probably know that too much stress is bad for your health. But did you know that it can also raise your glucose levels? This is how it works:

Regardless of whether your stress is triggered by a physical or psychological cause, a spike in glucose is inevitable³, which is why it’s so vital to monitor your glucose levels during stressful periods.

It has been shown that chronic stress can lead to the development of Type 2 diabetes⁴. Besides, it is always advisable to limit stress whenever possible to help maintain good general health and well-being⁵. We’ve therefore suggested a couple of relaxation techniques, below. Pick one you like and then keep practising. The more you do it, the better equipped you’ll be to manage and alleviate the symptoms of stress.

• ABDOMINAL BREATHING
  

Abdominal breathing is the most efficient way to get enough air into your lungs⁶. Unfortunately, when we are stressed, shallow breathing tends to take over⁶. This shallow breathing comes from the chest, but by focussing on and practising abdominal breathing, you can learn how to reset your equilibrium so that you can remain calm under pressure. 

Here’s how:

Place your hands on your belly (above your navel and below your ribs). Concentrate on your navel and focus on breathing in and out against your hands. When you inhale, your belly should push your hands outwards in front of you; when you exhale, your hands should go in. Your chest shouldn’t move. Repeat several times⁶.

• SCAN YOUR BODY

Typically, we only notice our bodies when we are in pain or feeling ill. Proactively scanning our bodies to notice different sensations can actually help us to relax and accelerate the healing process⁷. 

How to body scan:

This exercise should take 2-3 minutes and can be done sitting or lying down, or even standing up:

First, position your spine into an upright position. Then moving up from your feet towards your head, focus your attention on one different body part after another, noticing how they feel. Are they tense or relaxed, for example? 

To make the most of this exercise, try to take the time to be thorough. And, if thoughts and feelings float into your mind on your journey upwards, try to train your brain to notice them without judgement before letting them float away again. Then, return your awareness back to your body and continue the scanning process⁷.

• EXERCISE – AND BEYOND

Other types of relaxation techniques include autogenic training⁸, progressive muscle relaxation (PMR)⁹ and Mindfulness Based Stress Reduction (MBSR)¹⁰. You can find out more about them online and, if one appeals, you could try attending a specialist course in your area to learn more from a trained coach.

Of course, these types of techniques aren’t for everyone. You may prefer something more active – any type of physical activity will be beneficial to your general wellbeing and should also help you to manage tension and reduce your stress levels¹¹. 

Disclaimer: The information provided is not intended to be used for medical diagnosis or treatment or as a substitute for professional medical advice. Please consult your physician or qualified health provider regarding your condition and appropriate medical treatment. Individual symptoms, situations and circumstances may vary.