Managing stress to avoid type 2 diabetes

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Stress is the source of many ills in human behaviour. Our health practices are particularly affected by the undesirable effects of this metabolic phenomenon. Stress leads to snacking, alcohol and drug use, sleep disturbance etc.

Less well known, but just as dangerous, is the close relationship between stress and blood sugar levels in our bodies. In fact, stress is one of the risk factors for the development of type 2 diabetes.

What is the relationship between stress and type 2 diabetes?

Stress plays several roles in worsening prediabetes and the onset of type 2 diabetes. More precisely, it is both a direct and indirect actor in the increase in blood sugar levels in a prediabetic person.

« 2/3 of diabetics live in urban areas »
– www.idf.org : Diabetes facts & figures

Stress causes spikes in blood sugar

The manifestation of stress is quite normal. It allows the body to mobilise and react appropriately to an emergency situation. However, stress in modern times is far removed from that faced by our ancestors. It is difficult nowadays to equate our blood sugar spikes with the survival instinct. Clearly, stress, impacted by a sedentary lifestyle and our professional lives, is more akin to a psychological need.

In the body, stress results in a rise in blood sugar which the cells of the muscles and organs do not assimilate. Ultimately, our pancreas must make more insulin to store glucose. Chronic stress therefore promotes spikes in blood sugar, exhausts the pancreas and can lead to the onset of prediabetesand then type 2 diabetes.

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Stress leads to other risky behaviours

Furthermore, bad stress causes risky behaviours that can lead to type 2 diabetes. We may eat more, consume foods high in sugars and fats, smoke, drink to excess etc. These acts themselves lead to the appearance of other factors, such as weight gain and obesity. In summary, stress is a perfect ally for type 2 diabetes.

Reducing stress to avoid type 2 diabetes

A prediabetic person needs to learn to manage their stress to avoid contracting type 2 diabetes. Here are some tips to help reduce stress.

Engage in regular physical activity

There is overwhelming evidence about the benefits of exercise in relieving stress. Exercising for an hour and a half a week helps channel adrenaline and releases the feel-good hormones endorphin and serotonin. Several activities are ideal for combatting stress, but also type 2 diabetes.

Power walking
Running
Swimming
Horse riding

Pep2Dia® - Stress, sports and glycaemia - Interview with Dr. Martine Duclos

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Get a spiritual hobby

Some disciplines, such as tai chi and yoga, fall into both the sporting and spiritual categories. The goal lies in the development of concentration and the refocusing on oneself. Doing this, the head clears and stress is released. Meditation also falls under this classification.

Art therapy, another tool to fight stress

Art therapy is one of the new forms of psychotherapy. The idea is based on considering artistic work as a means of therapy for patients. By materialising their experience through art, participants externalise and reduce their stress.

In practice, arttherapeutic disciplines include dance, theatre, painting and even writing.

Make sure omega-3 is part of your diet

Eating a variety of foods and a balanced diet not only helps fight type 2 diabetes, but also combats stress. Incorporating foods that are high in omega-3 essential fatty acids in your diet alleviates stress. In addition, omega-3 helps reduce bad cholesterol, one of the risk factors for type 2 diabetes. Some vegetable oils (flax and rapeseed), nuts and fish, such as salmon, mackerel and smoked herring, contain plenty of omega-3.