Why Stress Matters for Prediabetes More Than You Think — And How to Reduce It
When managing prediabetes, most people focus on diet and exercise—and rightly so. But one crucial factor often gets overlooked: stress.
Chronic stress triggers your body’s “fight or flight” response, releasing hormones like cortisol and adrenaline. While these hormones help in short bursts, prolonged stress keeps your blood sugar elevated and interferes with insulin function—key drivers of insulin resistance and progression toward type 2 diabetes.
Specifically:
Cortisol raises blood sugar by signaling your liver to release stored glucose, keeping blood sugar levels high for longer periods.
Stress impairs insulin sensitivity, making it harder for your body to absorb glucose effectively.
Stress fuels unhealthy habits, like overeating comfort foods, skipping movement, and poor sleep, which further destabilize blood sugar.
Disrupted sleep from stress creates a vicious cycle by increasing cortisol and reducing insulin efficiency.
Managing stress isn’t just about feeling calmer—it’s a powerful tool to help stabilize your blood sugar and protect your long-term health.
Practical Ways to Decrease Stress and Support Your Blood Sugar
Here are some gentle, effective practices to calm your nervous system and nurture yourself through the prediabetes journey:
Cultivate a kinder, compassionate inner voice: Shift from self-criticism to encouragement. Remind yourself that change takes time and you’re doing your best.
Regular walks: Daily movement helps reduce cortisol, improves insulin sensitivity, and clears your mind.
Radical acceptance: Practice accepting your current experience without judgment. This reduces emotional resistance and stress.
Set healthy boundaries: Learn to say no to extra demands to protect your energy and well-being.
Incorporating these habits creates a supportive environment for healing and long-term blood sugar balance.
