Stress can cause high blood sugar levels: 5 tips for diabetics to stay calm and healthy during COVID-19
We are aware of the fact that chronic stress can take a toll on our health. Yet, for people with diabetes, stress can be even more harmful as it blocks the body from releasing insulin, a hormone that regulates blood sugar levels. Chronic stress can also make you more vulnerable to respiratory illness. COVID-19 is a new and potentially serious disease caused by the novel coronavirus (SARS-CoV-2) that primarily attacks the respiratory system. Research has shown that people with diabetes and other chronic conditions are at high risk of severe illness and even death due to COVID-19.
Worries about coronavirus, lockdown and general disruption of lives, restricted regimens, etc, have certainly added to our stress levels. Studies suggest that stress can lead to a buildup of blood sugar in the bloodstream, which can have serious health implications. Disruption of lives and increased stress and anxiety levels due to the COVID-19 pandemic have resulted in a 20 per cent rise in blood sugar levels among diabetics, as per a report by Beato, a full-stack digital ecosystem for diabetes care and management. The results were derived from 8,200 diabetic patients across India.
Ways to reduce stress and manage blood sugar levels
High blood sugar levels can lead to a range of symptoms, ranging from exhaustion to heart disease. Eating a healthy diet and adopting other healthier habits can help control blood sugar and prevent complications due to diabetes. Here are five simple things diabetics can do to combat stress and manage blood sugar levels:
- Exercise: Exercising helps to reduce stress as well as provides several health benefits. Research has shown that doing aerobic exercise regularly decreases overall levels of tension, elevate and stabilise mood, improve sleep and self-esteem. According to Anxiety and Depression Association of America, doing just five minutes of aerobic exercise can stimulate anti-anxiety effects. Exercise of any kind can be beneficial for you.
- Take time to unwind: Practice relaxing mind-body activity like yoga, meditation, deep breathing exercises or tai chi to combat stress, improve and maintain mental health.
- Eat a balanced diet: A healthy, well-balanced diet can help prevent blood sugar spike, and even reverse diabetes, say experts. Focus more on fresh fruits and veggies that are colourful, high-fibre cereals made from wholegrains, high-quality protein sources (eggs, beans, low-fat dairy), fish, healthy fats from nuts, olive oil, flax seeds, etc. One of the best ways diabetics can do to lower glycemic load and improve the quality of diet is to follow the guidelines of the Mediterranean or other heart-healthy diets, as per HelpGuide. What’s more, a healthy diet rich in complex carbs, whole grains, fruits and veggies can help lower stress levels by inducing the brain to increase the production of serotonin and stabilise blood pressure.
- Include herbs and spices in your diet: Certain herbs and spices such as lavender, passionflower, Ashwagandha, basil, ginger, turmeric, garlic, etc, not only help fight stress and anxiety but can also benefit diabetes management.
- Seek medical help: If the above suggested tips do not seem to help and your stress is so bad, making you unable to function in your normal relationships or activities, talk to your physician or endocrinologist. Your doctor or endocrinologist can help you cope with excessive stress by collaborating with mental health professionals.
The bottom line is, stress can have a huge impact on your diabetes care. But there’s a lot you can do to manage stress and keep high blood sugar levels in check.