The effects of stress on diabetes

When we’re experiencing physical, psychological, social, and financial strain, it’s easy to fall into the trap of overindulging in comfort foods and alcohol. This can increase your risk of developing type 2 diabetes, and if you already have diabetes, it can make things even worse.

According to Michael Brown, diabetes specialist nurse and head of the Cardiovascular, Diabetes, Education (CDE) Academy in Joburg, this can lead to poor self-care and blood glucose control, which can increase your risk of developing potential health problems.

Double trouble – stress and diabetes

When you feel stressed, your body releases coping hormones (chemical messengers) such as cortisol and adrenaline as part of its fight-or-flight responses. In fight-or-flight situations, adrenaline increases your blood glucose levels, as well as heart rate, blood pressure and the volume of blood pumped with each heartbeat. This allows your body to flee from, or cope with, any perceived danger. Cortisol also increases blood glucose levels and the availability of substances that repair tissues.

These normal and healthy ‘stress’ responses are protective and should disappear when your body relaxes. But if stress hormones are constantly released over a long period of time, says Brown, they can induce ‘insulin resistance’. Insulin is the hormone that controls the amount of glucose in your bloodstream. 

“Chronic excess cortisol helps relocate fat from deposits around your body to your abdomen (belly fat), where it increases your risk for both heart disease and diabetes, and of food cravings, too,” says Brown. “All these factors can cause upward pressure on your blood glucose – chronic hyperglycaemia (high blood glucose) or what’s known as diabetes. So rising blood glucose levels may worsen the risk for future type 2 diabetes or worsen diagnosed diabetes.”

Diabetes, however, is largely a ‘silent’ condition. While some (mostly younger) people can experience specific ‘classic’ symptoms of uncontrolled diabetes before diagnosis (passing lots of urine frequently, intense thirst, dramatic weight loss and extreme fatigue), most people with the condition don’t. 

And if diabetes remains untreated, it can cause damage to, and dysfunction of, the heart and the small and large blood vessels supplying the eyes, kidneys, nerves, sexual organs, feet and skin. It also increases the risk of Alzheimer’s disease and depression.

“Importantly, if well-managed, many of the potential risks of diabetes can be prevented or greatly reduced,” Brown says.

Steps to reduce or manage stress

1. Watch out for the signs of chronic feelings of stress when there’s no real ‘threat’, like nervousness and irritability, rapid heartbeat and breathing, an upset stomach, and feeling exhausted, overwhelmed and ‘down’. 

“Always remember that feelings of stress represent your response to a challenging situation,” says Brown. “Ask yourself: Is the threat really that bad? Does it deserve that much attention? Could you respond in another way?”

2. Make sure you take your medications for any health conditions as directed and have healthy meals.

3. Use relaxation methods such as deep breathing, progressive relaxation (a process where you tense and relax different muscles throughout your body), meditation and listening to soothing music.

4. Ensure that you get at least 6-7 hours of sleep daily. Start preparing for sleep from sunset, by choosing quieter, reflective activities, turning down house lights and avoiding the blue light from cellphones, TVs and computers as much as possible.

5. Get physically active. Take a brisk walk, cycle or go for a swim, whatever you enjoy. This helps relieve stress and release natural feel-good ‘endorphin’ chemicals.

6. Talk out your fears with an empathetic a friend, health professional, or a member of a support group. Diabetes South Africa offers branches and support groups, or contact Youth With Diabetes, a non-profit NGO supported by the CDE. Talking can help you get things off your chest and put them in perspective.

7. If you’re a worrier, check your blood pressure regularly to ensure you’re not damaging your health by stressing about it. Consider getting a basic home blood pressure monitor and tracing your blood pressure on an app like Hello Heart (for iOS and Android, free in the ITunes and Google Play stores, it includes built-in reminders).

Click here to book a diabetes screening at a Clicks Clinic

Also read: Stress management techniques

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