Stress can cause high blood glucose in two ways. The body’s physical response to increased stress is to release an increased amount of the hormones cortisol and adrenaline. The goal of these hormones is to provide energy to combat stress by causing a rise in blood glucose. Stress can also result in an emotional reaction of binge-eating episodes. When a person is under stress, he or she often turns to food, mainly refined carbohydrates and high-sugar items, for comfort. The consumption of these foods results in high blood glucose. To manage stress, it is important to learn how to reduce stress as well as control emotional reactions to it.
Step 1
Plan ahead. Being unprepared for daily responsibilities and tasks can cause stress. Plan out your days or week ahead of time. Write down the tasks you must complete and allot yourself certain time frames to get the tasks done. Make sure your goals are realistic, because trying to complete an impossible number of tasks can lead to increased stress.
Step 2
Stay positive. Banish negative thoughts and feelings from your life. Picture yourself in positive situations and getting through each responsibility with ease and focus. Avoiding negative thinking gives the body a break from physical and emotional stress, according to the Harvard Business Review.
Step 3
Exercise regularly. Exercise can counteract stress by releasing endorphins, which are hormones that provide the body with positive feelings, according to Light. Aim to get at least 30 minutes of moderate exercise on most days. Take a brisk walk or go for a bike ride. Incorporate stress-reducing activities, such as yoga, into your workout routine.
Step 4
Eat a balanced diet. Make sure your diet consists of whole-grains and whole foods that will not cause a spike in blood glucose. Choose foods such as whole-wheat bread, oats, fruits, vegetables, nuts and olive oil. Never allow yourself to go more than 3 hours without eating. This causes sugar cravings that could result in binge-eating episodes and an ultimate rise in blood glucose, according to Luise Light in the book What to Eat.
Step 5
Get adequate amounts of sleep. Sleep helps to regenerate the body, which increases its ability to take on tasks and combat stress. Aim for eight hours of sleep per night. Sleep should be distraction free so make sure to turn off all lights and do not fall asleep with the television on.
Step 6
Wait before giving in to a craving. Stress can often trigger sugar cravings, which when satisfied, result in high blood glucose. If you have a craving, distract yourself for 10 to 15 minutes. Do other activities or chores before giving in to the craving and there is a high possibility that you will forget about it.
Step 7
Replace refined carbohydrates and sugar with protein. Refined carbohydrates and sugar cause an immediate spike in blood glucose, which actually causes you to become hungry again sooner. If you can’t forget a craving, choose protein foods, such as nuts, to satisfy yourself instead of high sugar carbohydrates.
References
- Harvard Business Review: How to Manage Your Stress Level
- Light, Luise: What to Eat; pages 177-178. 2006.
