Stress comes in many forms: physical, mental and even financial. Unfortunately, stress in all these forms has become a regular part of modern life. Recent studies conducted by Carnegie Mellon University have concluded that stress can cause ill health when it is chronic. The signs of stress will show up in your body as physical symptoms such as more frequent colds, injuries, relationship problems, depression, insomnia and more. Earlier studies from other sources indicated that as much as 75 percent of doctors’ visits are related to stress. This can be especially problematic for people with diabetes.
When stress occurs, the body prepares to take action and behaves as if it were under attack. This preparation is called the fight-or-flight response. In the fight-or-flight response, hormones such as epinephrine and cortisol kick in, since one of their major functions is to raise blood sugar to help boost energy when it’s needed most. Their net effect is to make stored energy (glucose and fat) available to cells. These cells are then primed to help the body get away from danger. These physiological responses are designed to work for short periods of time so when stress is ongoing, it can be dangerous.
"Complicating matters for people with diabetes, those mechanisms are either lacking or blunted, so they can’t keep blood glucose at a normal level,” says David Sledge, Director of Diabetes Management at The Ochsner Clinic Foundation. “The most important thing is to learn what it feels like when stress hormones are elevated."
For some people with diabetes, prolonged illness or stress will keep their blood glucose levels up for long periods of time. Recognizing periods of stress is crucial for people with diabetes because insulin may need to be adjusted. Since stress has virtually become a way of life, you may not even realize how much it's affecting your health. Many people can identify big stressors such as an illness in the family but may not recognize holiday or work stress or the little stressors that can add up.
Monitoring Stress
Being in tune to your stress level and how you feel when the going gets tense is important. Before checking your glucose levels, write down a number rating your stress level on a scale of one to 10 (10 being high) and note your glucose level next to it. After a week or two, look for patterns and correlations. Drawing a simple graph may help you see trends better. Note whether high stress levels often occur with high glucose levels and low stress levels with lower glucose levels. If so, stress may be one of the factors affecting glucose levels.
"In diabetes, because of either an absolute lack of insulin, such as type 1 diabetes, or a relative lack of insulin, such as type 2, there isn't enough insulin to cope with these hormones, so blood sugar levels rise," says Richard Surwit, PhD, Duke University Medical Center and author of The Mind Body Diabetes Revolution.
"Stress plays a more direct role in the control of blood sugar than it does in any other disease," continues Surwit. “People with diabetes should be sure to eat well and exercise regularly. It's also a good idea to check blood glucose levels more frequently when you're under stress and drink plenty of fluids to avoid dehydration. Once you begin recording stress levels, most people with diabetes figure out pretty quickly what makes their blood sugar go up."
Stress can also be compounded because under these pressures, you may lose your appetite and skimp on eating or "stress-eat" usually on unhealthy fat, sugar and carbohydrate laden foods. Others may skip their daily workout because they’re too frazzled or exhausted, which can create a vicious cycle since exercise is an excellent way to lower blood sugar.
Developing and keeping your diabetes self-management "systems" organized, can really help you get and keep your diabetes and stress levels under control. Review the aspects of life with diabetes that are the most stressful for you. It might be taking your medication, checking your blood glucose levels regularly, exercising, or eating as you should. Not only do you have to organize all the “Tools of the Trade”(meters, test strips, lancets, syringes, pump supplies, medications, etc.), you also have to keep track of diagnoses and the medications to go with them, daily glucose readings, blood pressure, A1Cs, weight, carbohydrate intake, exercise durations and a host of other things.
Reducing Stress
Catalog the areas in your life that are causing stress and seek ways to reduce the factors causing it. Some things may be easy. For example, if heavy traffic causes stress, find a new route to work or leave home earlier to miss the traffic jams. If you are fighting with a friend or relative, make the first move to patch things up.
One great way to de-stress is to practice proper breathing. Breathing properly all of the time, not just when exercising, is a critical component to get the most out of physical activity and life. Oxygen is the most important element needed to sustain life and breathing is the only way to get it.
Take a long deep breath in through your nose making a special effort to fill your lungs from the bottom to the top. This, when done correctly, will push out your belly. The process is similar to blowing up a balloon. Pause briefly (one to three seconds). Exhale slowly through your mouth. Make sure the inward and outward breaths take the same length of time. Continue to breathe in this fashion for several minutes. Repeat several times daily.
Another way to rid yourself of stress is to participate in some form of regular physical activity. Exercise is one of the best ways to release tension and keep your blood sugar in check. The choices are endless: a quick walk around the block, boxing at the local gym, flying a kite or shooting some hoops. Find an aerobic activity (running, walking, swimming, cycling, water exercise, tai chi, dancing, etc.) that you enjoy and participate in it regularly.
If you are pre-diabetic, diabetic or have issues with your blood sugar levels, talk to your physician about Laminine. Clinical studies have shown that Laminine helps maintain healthy cortisol levels and regulates serotonin to provide relief from stress and strain. Since Laminine is in the 2015 Physicians' Desk Reference (PDR), your doctor can evaluate how our exclusive formulation can help you. If you know people who have unstable blood sugar levels, share the benefits of Laminine with them—you could help change their lives!