Stress – by Freda Coetzee – May 16, 2025

Stress affects your type 2 diabetes

Being anxious is a risk factor for diabetes There are many factors that play a role in the development of type 2 diabetes. These include diet, physical activity, genetics, weight, and even your gender. Another risk factor, not to ignore, is stress. Researchers have studied the connection between diabetes and stress since the 17th century and recent studies confirm the link. A review article from 2010 reports that people who experience depression, anxiety, stress, or a combination of these conditions are at a higher risk of developing diabetes. It is not just emotional stress that is a risk factor – read on to learn more about what stress is, how it affects your blood glucose levels and how to manage your stress levels. What is stress? Stress is a biological reaction to a potentially dangerous situation. When you encounter such a situation your brain floods with hormones such as adrenaline and cortisol, preparing you to fight or flee from a situation. Emotional and physical stress causes rising blood sugar levels. There is a myriad of reasons why people experience emotional stress. Some to these include: Relationships – Disagreements and conflict with loved ones Personal beliefs – Questioning your personal, religious, or political beliefs Emotional problems – Struggling with mental health disorders like depression and anxiety or difficulty identifying and expressing emotion Life changes – Big life changes like moving house or changing jobs Financial difficulties – struggling to make ends meet and dept Occupation – strict deadlines, working long hours, and office politics Environment – Living in a crime-ridden neighborhood Trauma – Living through a traumatic event can cause long-term stress Your body will also experience stress when you have a cold, the flu, or an infection. Hormones that fight illness can cause your blood sugar levels to rise. How does stress affect type 2 diabetes? Stress can affect your hormones Cortisol is your main stress hormone and one of its functions is to raise the amount of glucose in your bloodstream. If your cortisol levels are high for a long time, you’ll be more likely to gain weight, lack energy, and struggle to sleep. If you are overweight, lack the energy to exercise, and struggle to sleep, you will be more likely to develop type 2 diabetes. Prolonged high levels of the hormone, adrenaline will also play a role in the development of diabetes as it interferes with the production of insulin. It is insulin’s job to move glucose out or your bloodstream and into your cells. If you have less insulin that transports glucose to your cells, the glucose will accumulate in your bloodstream. Stress can affect your habits You might develop unhealthy habits to cope with stress. Some unhealthy habits can cause diabetes. These include: eating a poor-quality diet low exercise levels smoking excessive alcohol consumption How do I know if my stress levels are raising my blood sugar levels? If you want to know if your stress levels are affecting your blood sugar levels, keep a journal to track your blood sugar levels. Every time you test your blood sugar, also rate your stress level, from 1 to 10. You can also write down what causes your stress. Over time, you will notice if stress is affecting your blood sugar. If you have noticed the causes of your stress, you will also be able to find ways to handle your stress better. What should I do when I am stressed? There are many lifestyle changes you can make to combat high stress levels. Some of these include: Exercise Doing aerobic exercise can reduce your stress levels. You can run, bike or dance. In general, it is important to stay active to prolong the development of diabetes. You don’t have to exercise to the point of exhaustion –a brisk 30-minute walk will help people with prediabetes from developing diabetes. Spend time with loved ones Having loving people in your life, who you can rely on, is very important for your mental health. Spending time with people that you trust, and love can reduce your anxiety. Contrary, spending time in front of a screen can make you more anxious. Various studies have shown that spending too much time in front of your computer, on your phone or in front of the TV are associated with increased levels of stress. Reduce screen time and increase time spent with loving people. Take some supplements Supplements like magnesium, B vitamins, and L-theanine, have been shown to help reduce stress. Don’t procrastinate Putting tasks off and then scrambling to get things done, can cause stress. Set realistic goals and prioritise important tasks. Reduce your caffeine intake Caffeine is found in coffee, tea, and chocolate. Consuming too much caffeine may cause feelings of anxiety. People have different thresholds, but it is recommended not to drink more than 400 mg per day of caffeine, which equals 4–5 cups (0.9–1.2 L) of coffee. Some people may be more sensitive, so it is important to note how your body feels after consuming caffeine. Takeaway If you are able to manage stress better, you can slow down the development of diabetes. Rate your stress level as you jot down your blood sugar level reading. You can reduce the effects of stress by changing your lifestyle.