The Link Between Stress and High Blood Sugar Levels

Stress is a normal and sometimes unavoidable part of our life, but prolonged or chronic stress can have serious effects on your health. 

One of the lesser-known consequences of stress is its impact on blood sugar levels. While many associate high blood sugar with diet and diabetes, stress can also play a significant role in elevating glucose levels. 

Understanding this link can help individuals manage both their stress and their blood sugar levels more effectively.

How Stress Affects Blood Sugar

When you experience stress, whether it be physical, emotional, or psychological, your body activates its fight-or-flight response. As a result this triggers the release of stress hormones, primarily cortisol and adrenaline, which prepare the body for immediate action.

One of the key ways your body responds to stress is by releasing glucose (sugar) into the bloodstream to provide a quick source of energy. This was useful for our ancestors who needed to escape from predators or fight for survival. However, in modern life, stress is often psychological (work pressure, financial worries, relationship problems), and the excess glucose released is often not always used up through physical activity.

The Role of Cortisol and Adrenaline

Cortisol: This hormone increases glucose production in the liver and reduces the effectiveness of insulin, meaning sugar remains in the bloodstream for longer.

Adrenaline: It temporarily boosts blood sugar levels to provide quick energy but can also lead to glucose spikes.

Over time, chronic stress can contribute to insulin resistance, making it harder for the body to regulate blood sugar effectively.

Who Is Most at Risk?

While stress can affect anyone, certain groups are more vulnerable to stress-induced high blood sugar:

People who have diabetes – Stress can make it harder to control blood glucose levels, leading to complications.

Individuals with prediabetes – Stress can push blood sugar levels into a dangerous range, increasing the risk of developing diabetes.

Those with high-pressure jobs or chronic anxiety – Constant stress exposure can lead to long-term glucose imbalances.

Signs That Stress Is Affecting Your Blood Sugar

Frequent sugar cravings – Stress hormones can make you crave sugary foods, which cause further blood sugar spikes.

Fatigue and brain fog – High blood sugar levels can leave you feeling sluggish and mentally drained.

Increased thirst and urination – A common sign of elevated blood sugar.

Mood swings and irritability – Fluctuating glucose levels can impact mood stability.

How to Manage Stress to Control Blood Sugar

Reducing stress is essential for maintaining balanced blood sugar levels. Here are some practical strategies:

1. Practice Relaxation Techniques

Deep breathing exercises – Helps reduce cortisol levels.

Meditation and mindfulness – Lowers stress and improves emotional regulation.

Yoga and gentle stretching – Reduces stress hormones and improves insulin sensitivity.

2. Engage in Regular Physical Activity

Exercise helps use up excess glucose and improves insulin function. Walking, swimming, cycling, or even dancing can be effective ways to lower stress and manage blood sugar.

3. Maintain a Balanced Diet

Choose low-GI (glycaemic index) foods to prevent sugar spikes.

Eat a mix of protein, fibre, and healthy fats to stabilise blood sugar levels.

Reduce caffeine and alcohol intake, as they can increase cortisol levels.

4. Get Enough Sleep

Lack of sleep increases stress hormones and insulin resistance. Aim for 7–9 hours of quality sleep each night.

5. Stay Hydrated

Drinking plenty of water helps the body flush out excess sugar and supports overall metabolic health.

6. Seek Support

If stress feels overwhelming, consider speaking to a counsellor or joining a support group. Talking through worries can significantly reduce stress levels.

Points to consider

Stress is an unavoidable part of life, but managing it effectively can help prevent spikes in blood sugar levels. By adopting relaxation techniques, eating a balanced diet, exercising, and prioritising sleep, you can improve both your stress response and your blood sugar control. 

If you find yourself struggling with consistently high blood sugar due to stress, it may be worth consulting a healthcare professional for personalised advice.

Delicious Diabetes-Friendly Home-Cooked Recipes

Living with diabetes doesn't mean you have to compromise on flavour or enjoyment in your meals. With a bit of planning and creativity, you can prepare delicious and nutritious dishes that help manage your blood sugar levels. 

Here are some diabetes-friendly home-cooked recipes that are easy to prepare and full of flavour, using ingredients you can find at your local supermarket and some corner shops.

This blogpost is written to help fellow diabetics find some new, tasty recipes that we can enjoy. 

1. Mediterranean Quinoa Salad

Ingredients:

200g quinoa

1 cucumber, diced

200g cherry tomatoes, halved

1 red onion, finely chopped

100g feta cheese, crumbled

50g black olives, sliced

Handful of fresh parsley, chopped

Juice of 1 lemon

2 tbsp extra virgin olive oil

Salt and pepper to taste

Instructions:

Rinse the quinoa under cold water. Place it in a pot with 400ml of water and bring to the boil. Reduce the heat and simmer for 15 minutes, or until the water is absorbed.

In a large bowl, combine the cucumber, cherry tomatoes, red onion, feta cheese, olives, and parsley.

Add the cooked quinoa to the bowl and mix well.

In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.

Pour the dressing over the salad and toss to coat.

Serve immediately or chill in the fridge for an hour to let the flavours meld.

2. Baked Salmon with Asparagus

Ingredients:

4 salmon fillets (about 150g each)

1 bunch of asparagus, trimmed

1 lemon, thinly sliced

2 cloves garlic, minced

2 tbsp olive oil

Salt and pepper to taste

Fresh dill, for garnish

Instructions:

Preheat your oven to 200°C (180°C fan/gas mark 6).

Place the salmon fillets and asparagus on a baking tray lined with parchment paper.

Drizzle the olive oil over the salmon and asparagus, and sprinkle with minced garlic, salt, and pepper.

Lay the lemon slices on top of the salmon fillets.

Bake for 20 minutes, or until the salmon is cooked through and the asparagus is tender.

Garnish with fresh dill before serving.

3. Cauliflower Rice Stir-Fry

Ingredients:

1 large cauliflower, grated or blitzed in a food processor to resemble rice

1 red bell pepper, diced

1 yellow bell pepper, diced

1 courgette, diced

100g peas

2 eggs, beaten

2 tbsp soy sauce (low sodium)

1 tbsp sesame oil

2 cloves garlic, minced

1 tbsp fresh ginger, grated

Spring onions, chopped, for garnish

Instructions:

Heat the sesame oil in a large pan or wok over medium heat.

Add the garlic and ginger, and sauté for 2 minutes until fragrant.

Add the diced peppers, courgette, and peas. Cook for 5 minutes until the vegetables are tender.

Push the vegetables to one side of the pan and pour the beaten eggs into the other side. Scramble the eggs until cooked, then mix them with the vegetables.

Add the cauliflower rice to the pan and stir well to combine.

Pour in the soy sauce and cook for another 5 minutes until the cauliflower is tender but not mushy.

Garnish with chopped spring onions and serve hot.

4. Berry Yogurt Parfait

Ingredients:

500g Greek yogurt (unsweetened)

150g mixed berries (strawberries, blueberries, raspberries)

2 tbsp chia seeds

2 tbsp unsweetened desiccated coconut

1 tbsp honey (optional)

Instructions:

In a small bowl, mix the Greek yogurt with the chia seeds and honey, if using.

Layer the yogurt mixture with the mixed berries in serving glasses or bowls.

Sprinkle the desiccated coconut on top.

Serve immediately or chill in the fridge for a refreshing treat.

These recipes are designed to be low in carbohydrates and rich in nutrients, making them ideal for managing diabetes while still enjoying delicious home-cooked meals. Bon appétit!