These days, the term “stress” is rather common. But is diabetes brought on by stress? No! Although it can impact your blood sugar levels, it doesn’t cause diabetes. Though stress cannot be avoided, we can control it by learning how it functions and how to deal with it.
Mechanism of Stress
The adrenal glands produce two key stress hormones: adrenaline and cortisol. Adrenaline helps increase heart rate, blood pressure, and provides a surge of energy. Cortisol, the main stress hormone, boosts blood sugar levels, supports brain function by improving glucose use, and aids in tissue repair by making necessary resources more accessible.
Additionally, in a fight-or-flight scenario, cortisol slows down processes that would be dangerous or unnecessary. It alters the immune system’s reaction and inhibits the development of the reproductive and digestive systems. Moreover, this complex natural alarm system affects the brain that controls our emotions and feelings.
How our body manages stress
Generally speaking, the body’s stress response mechanism is self-limiting. Hormone levels return to normal after a perceived threat has passed. Your blood pressure and heart rate return to normal when your cortisol and adrenaline levels decline.
Other systems resume their normal operations. However, that fight-or-flight response remains activated when there are constant stressors and you constantly feel attacked.
Impact of chronic stress on hormones
Prolonged activation of the stress response system and excessive exposure to stress hormones like cortisol can cause disruptions in nearly every bodily function.
Known as insulin-resistant, these two hormones can make insulin less effective by preventing the pancreas from producing insulin cells. Stress can trigger the sympathetic nervous system and the hypothalamus-pituitary-adrenal axis. Higher cortisol and reduced sex hormone levels are two examples of the hormonal alterations that may result from this. Insulin levels depend on these hormone levels. Stress causes some people to overeat, which can contribute to weight gain and worsen diabetes.
Long-term effect of stress on diabetes
Stress can be both acute and chronic. Both may result in a variety of negative consequences, but long-term stress can have detrimental impacts on one’s health. The primary hormonal reaction to stress is mediated by catecholamines and glucocorticoids (GC). These hormones don’t have any negative consequences right away, but over time, they might cause problems with glucose homeostasis. Insulin resistance and type II diabetes may result from this disruption of glucose homeostasis, which can cause persistent hyperglycemia.
Symptoms of stress
Anxiety, depression, headaches, muscular tension, heart disease, heart attack, high blood pressure, stroke, sleep disturbances, weight gain, memory and concentration troubles, and hormonal imbalances are among the many of the health issues that stress can exacerbate.
A person’s waist-to-hip ratio may increase if their hormone levels are out of balance. When there is a greater waist-to-hip ratio, the waist is bigger than the hip. This poses a significant risk for both diabetes and heart disease.
Managing Stress
Individuals respond differently to stressful situations because of things like heredity and life experiences. Comprehending your individual stressors is crucial. It is possible to safeguard both your physical and mental well-being in difficult conditions.
The following rules will help you deal with stress:
- Maintaining a healthy diet, having adequate water and engaging in regular exercise, along with proper rest can help you control stress.
- Including relaxation techniques such as yoga, meditation, deep breathing, and massage will help to soothe and calm your stress hormones.
- Adopting a habit of writing journal.
- Adding some leisure time in your daily schedule, making time for music or reading before bed, or watching your preferred television program or film.
- Engaging in conversation with loved ones, and friends. Taking up volunteer work in your society or community.
- Reaching out to a counselor or physician if needed.
- Avoiding unhealthy stress-reduction techniques including abusing drugs, alcohol, tobacco, or overeating.
(The Author is Director – Diabetes & Endocrinology, Sakra World Hospital, Bengaluru)
