BEAT STRESS, BEAT DIABETES
What is stress?
Stress is our body’s response to a situation or life event. It is the degree to which you feel overwhelmed or unable to cope as a
Result it becomes unmanageable.
Stress leaves negative impact when a person faces continuous challenges
without relief or relaxation between stressors. As a result, the person
becomes overworked, and stress-related tension builds.
Signs of stress
Stress leads to a variety of physical symptoms, including the following:
●General feeling of "being out of it."
●Increase in or loss of appetite.
●Upset stomach, diarrhea.
●Muscle tension in neck, face or shoulders.
●Weight gain or loss.
HOW DOES STRESS AFFECT DIABETES
Stress can affect a person’s hormone levels. When you are stressed the
stress hormone such as cortisol levels rise in your body, due to which
body tissues become less sensitive to insulin. As a result,
more glucose is available in the blood stream.
So this is the reason why People with diabetes are who regularly
stressed are more likely to have poor blood glucose control. They
generally experience an increase in their blood glucose levels or may
have a more varied response. This means that they can experience
either high or low blood glucose levels.
On the other hand stress also can affect your blood sugar levels
indirectly by causing you to follow your regular diabetes care
routine. When you're stressed out, you might:
●Exercise more or less
●Eat more or less
●Eat less healthy foods
●Not test your blood sugar level as often
●Forget or delay a dose of medication and/or insulin
How to beat the stress
There are some actions that you can take as an individual to manage
the immediate, sometimes unpleasant, signs of stress.
Try to get regular exercise. Physical activity has a big impact on
your brain and your body. Exercise reduces stress and improves
many symptoms associated with mental illness. Exercise can help
you lose weight and increase insulin sensitivity. Increased insulin
sensitivity helps cells to absob
sugar in your bloodstream in a better way. Exercise also helps your muscles use
blood sugar for energy and muscle contraction.
●Eat Healthily. A healthy diet will reduce the risk of diet-related
diseases. There is also a growing amount of evidence showing
how food can affect our mood. Feelings of wellbeing can be
protected by ensuring our diet provides adequate amounts of
nutrients including essential vitamins and minerals, as well as
●Be aware of your smoking and drinking. If possible, try to cut
right down on smoking and drinking. They may seem to reduce
tension, but in fact they can make problems worse. Alcohol and
caffeine can increase feelings of anxiety.
●Get some restful sleep. Sleep problems are common when you’re
experiencing stress. If you are having difficulty sleeping, you can
try to reduce the amount of caffeine you consume and avoid too
much screen time before bed. Writing down your to do list for the
next day can be useful in helping you priorities but also put the
plans aside before bed.
●Deep Breathing. Practicing deep breaths can take
the pressure off. You’ll be surprised how much
better you feel once you get good at it. Just follow these 5 steps:
i.Sit in a comfortable position with your hands in your lap and your feet on the floor. Or you can lie down.
ii.Close your eyes.
iii.Imagine yourself in a relaxing place. It can be on the beach, in a
beautiful field of grass, or anywhere that gives you a peaceful
iv.Slowly take deep breaths in and out.
v.Do this for 5 to 10 minutes at a time.