Cortisol Consciousness: How T1D's Can Manage the Impact of Stress on Blood Sugar
How much does stress impact blood sugar for people with type one diabetes?
Living with type 1 diabetes means you have to be an amateur endocrinologist, constantly keeping tabs on how different hormones and stimuli affect your blood sugar levels. One of the biggest influences? The stress hormone cortisol.
When we're under pressure, cortisol is released as part of the body's natural "fight or flight" response. While this can help give an energy boost in the moment, it also tells the liver to release stored glucose into the bloodstream. For those with diabetes, this sudden sugar surge can throw blood glucose levels way out of whack.
Cortisol can also make cells less sensitive to insulin, upsetting the delicate balance between insulin and glucose in the body. At the same time, it interferes with insulin's ability to regulate metabolic processes that are key for maintaining stable blood sugar.
It's a perfect storm for causing dangerous spikes in glucose levels.
So, how do you manage keeping your cool when you live with a chronic stressor like type one diabetes?
Know Your Stress Triggers
The first step is identifying situations, events, or emotions that consistently cause your stress levels to rise. Is it problems at work, family issues, financial concerns? Maybe crowds or traffic set you off. Pinpointing these stressors can help you anticipate when cortisol may take a toll on your blood sugar.
Have a Plan in Place
When you know when cortisol is likely to strike, you can plan accordingly. Before a stressful meeting at work, take a few deep breaths to clear your mind, then test blood glucose levels and take a little extra insulin if needed to counteract impending cortisol. Packing healthy snacks or having Transcend glucose gels on hand is wise, (in case it sends you the other way!)
Learn Healthy Coping Skills
Managing stress is a lifelong endeavor. Healthy habits like exercise, meditation, yoga, and deep breathing can lower everyday stress levels. Carving out time for hobbies and social activities you enjoy also helps!
Don't be shy about seeking counseling or a support group to pick up good coping mechanisms. The better you can keep day-to-day stresses in check, the less cortisol can wreak havoc.
Simplify Where Possible
Look at your regular routine and see if there are areas where you can simplify to conserve mental energy. Can you streamline your morning routine? Take on less obligations? Declutter your space? Delegate tasks at work?
Do a time audit to eliminate unnecessary stressors. Saying no to non-essentials can free up bandwidth to handle what’s most important.
Communicate with Loved Ones
Don’t try to tackle stress alone. Having open conversations with loved ones about what’s on your mind helps prevent emotions from bottling up.
Let those close to you know what they can do to help, whether it’s just listening, making you laugh, or giving encouragement. They may also spot rising stress before you do.
Make Time for Self-Care
When stress is running high, intentional self-care is crucial. Focus on quality sleep. Eat balanced meals. Make sure you move your body and work up a sweat often. Drink enough water. Take a relaxing bath or listen to calming music. Don't feel guilty about putting your needs first sometimes. You can’t help others when running on empty.
Stress may be unavoidable, but you don’t have to let it wreak havoc on your blood sugar. With preparation, support, and healthy coping strategies, you CAN take control and manage both stress and t1d for the long run!