Stress doesn’t just impact your mood—it can directly affect your blood sugar levels, too. According to the American Diabetes Association (ADA), stress triggers the release of hormones like cortisol and adrenaline, which can raise blood sugar. For those managing diabetes, this can result in unexpected and challenging blood glucose spikes.

Why Does Stress Cause Higher Blood Sugar?

Stress activates your body’s “fight or flight” response. This response prepares your body to face a threat by increasing glucose production for quick energy. While this is helpful in emergencies, prolonged stress can lead to consistently elevated blood sugar levels, making diabetes management harder and increasing the risk of complications.

What Can You Do About Stress-Induced Blood Sugar Spikes?

Managing stress is key to controlling blood sugar. Holistic self-care strategies like deep breathing exercises are scientifically proven to help. A study published in Diabetes Care showed that relaxation techniques, including controlled breathing, can lower cortisol levels and stabilize glucose.

Quick Deep Breathing Exercise to Reduce Stress

Here’s a simple method to calm your mind and prevent blood sugar spikes caused by stress:

• Find a quiet space where you can sit comfortably.
• Close your eyes to reduce distractions.
• Inhale deeply through your nose for 4 seconds.
• Hold your breath for 4 seconds.
• Exhale slowly through your mouth for 6 seconds.
• Repeat for 5–10 minutes or until you feel more relaxed.

This exercise not only helps reduce stress but also promotes better oxygen flow. Make it part of your daily routine, or use it whenever you feel overwhelmed.

Small Steps, Big Impact

Stress is unavoidable, especially for busy people. But incorporating simple practices like deep breathing into your daily life can help prevent stress-related blood sugar spikes, improving both your emotional well-being and diabetes management.

How do you handle stress?  Start today by trying this exercise and notice the difference it makes in your blood sugar levels and overall calm.

 ABOUT THE AUTHOR

Dr. Ac., C.H., RDH
Dr. Holistic Studies, Dr. Acupuncture
Diabetes Wellness Strategist & Coach
Creator & CEO of Holistic Diabetes Solutions
8 X International Best-Selling Author

As a woman living with diabetes for over 30 years, Dr. Cheryl understands the journey firsthand. When she was diagnosed, she received the same outdated advice her grandmother was given for over four decades, who relied primarily on medication, suffered from deteriorating health and eventually lost her life to diabetes. Fueled by this experience, Dr. Cheryl was compelled to seek a better way. Through countless research studies and trials, she developed the winning holistic approach: the Diabetes Success System which merges traditional wisdom with today’s best holistic self-care practices.  It has revolutionized diabetes management by providing a trusted way to maintain consistent and predictable healthy blood sugar levels.

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PROFESSIONAL DISCLAIMER

The material and content contained in this platform is for overall general diabetes health and education information only. It is not intended to constitute medical advice or to be a substitution for professional medical recommendations, diagnosis or treatment. All specific medical questions or changes you make to your medication and/or lifestyle should be discussed and addressed with your primary healthcare provider. Having the right mindset, doing the right movements at the right times of day, and eating foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk of the all-too-common complications of Diabetes, increase your energy levels and have you feeling your best every day.