Chronic stress significantly impacts blood sugar by releasing hormones like cortisol, which hinders insulin's effectiveness. This prolonged stress disrupts sleep patterns and can lead to emotional eating of high-carb foods, further elevating glucose levels. Experts advise prioritizing sleep, enjoyable movement, and calming hobbies to manage stress and maintain stable blood sugar.
Stress isn't just an emotional feeling, it shows up across your whole body, including your blood sugar levels. While everyday stress is part of life, long-term stress can throw off your hormones, sleep, and eating habits, making blood sugar harder to manage. Experts explain how it works and what actually helps.
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Stress isn't just a feeling, it's a full-body response. When stress hits, every system reacts, which is why we see both physical and emotional symptoms. Acute stress, like running late or preparing for a big presentation, is normal. But when stress becomes constant, the effects start to stack up in ways we don't always expect, especially when it comes to blood sugar, as per a report by Eating Well.
Even though modern stress has shifted from survival threats to deadlines and daily pressures, the body still reacts the same way. The "fight-or-flight" response kicks in, releasing hormones like cortisol and adrenaline. As these hormones surge, they raise blood sugar and make insulin's job harder. As Vandana Sheth, RDN, CDCES explains, this hormonal rush can make it more challenging to keep glucose in range, as per a report by Eating Well.
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In small doses, this response isn't harmful. But when stress becomes a daily norm, the repeated hormone spikes matter. Chronically elevated cortisol doesn't just push blood sugar up -- it can also promote visceral fat storage around the abdomen. As that fat builds, it creates insulin resistance, making the body less responsive to its own insulin. Kimberley Rose-Francis, RDN, CDCES notes that this cycle can raise the risk of obesity, prediabetes, and type 2 diabetes over time.
So while stress may start in the mind, its blood sugar impact runs deep, and long-term stress makes the biggest difference, as per a report by Eating Well.
Sleep and stress often feed into each other. Stress can leave you lying awake, replaying worries or feeling wired even when exhausted. Nearly 75% of people say stress sometimes, often, or always disrupts their sleep. And when sleep suffers, blood sugar tends to rise as well.
Rose-Francis explains that "poor sleep makes it harder for the body's cells to respond to insulin, which can raise blood glucose levels." Whether someone lives with diabetes or is trying to prevent it, consistently short or disrupted sleep can make glucose regulation harder and increase cravings and fatigue, leading to a cycle that's tough to break, as per a report by Eating Well. ALSO READ: Doctors swear by these 5 vegetables to lower blood sugar and tame diabetes naturally
Aim for seven to nine hours of quality sleep each night. Building a bedtime routine and gradually shifting sleep habits, even just going to bed 15 minutes earlier, can help retrain the body and support steadier blood sugar.
When stress hits, many people naturally reach for comfort foods. Emotional eating is common -- and most of the time, those foods aren't leafy greens or smoothie bowls. They're sweet, salty, carb-heavy options like cookies, chips, or ice cream.
Biology plays a role here too. Cortisol doesn't just affect insulin -- it also drives hunger and cravings for calorie-dense foods. If stress eating becomes the go-to coping tool, it can push blood sugar higher and contribute to weight gain, a known risk factor for prediabetes and diabetes. As Kaitlin Hippley, M.Ed, RDN, LD, CDCES explains, regular stress-driven eating can also crowd out fiber- and protein-rich foods that help stabilize glucose, as per a report by Eating Well.
Occasional comfort eating is completely normal. But finding healthier outlets can protect both mood and metabolic health in the long run. ALSO READ: Dietitians reveal the number 1 thing you must do after Thanksgiving dinner to balance blood sugar
Managing stress doesn't require a total lifestyle overhaul, small, steady changes can support both emotional balance and glucose control, as per a report by Eating Well.
Prioritize sleep
Establishing a wind-down routine signals the body that it's time to rest. If seven to nine hours feels out of reach, start small, shift bedtime by 15 minutes and allow your internal clock to ease into a new rhythm.
Move in ways you enjoy
Physical activity supports mood and blood sugar simultaneously. Hippley notes that movement boosts feel-good hormones like endorphins and serotonin while reducing cortisol -- and exercise itself helps lower blood sugar. High-intensity training isn't required; walking, yoga, and weight training all help.
Find calming hobbies
Too much screen time can heighten stress. Swapping scrolling for screen-free hobbies like journaling, puzzles, reading, or coloring can offer a soothing break and support mental well-being.
Stress will always be part of life, but how we respond to it can make a significant difference. By recognizing how stress affects blood sugar and adopting simple, sustainable habits to unwind, move more, and rest well, we can support both mental and metabolic health one day at a time, as per a report by Eating Well.
Note: This article is for informational purposes only and not a substitute for professional medical advice. Always consult your doctor regarding any medical concerns.
Can stress raise blood sugar?
Yes, stress hormones like cortisol and adrenaline can increase blood sugar and make insulin less effective.
How can I lower stress to support blood sugar?
Focus on sleep, enjoyable movement, and calming hobbies to help lower stress levels and keep glucose steadier.