Stress and Its Impact Your Heart and Blood Sugars

I felt like this article was appropriate to write just due to how stressful this year has been. I’m sure many people reading this have felt their blood pressure rise from added stress this year. There are many negative health effects that stem from high levels of stress, and it’s important to just take a deep breath and get those cortisol levels down.

Now just to be clear, a little stress is actually a good thing. You feel driven and motivated when there is some stress in your life. There is also positive versus negative stress. Positive stress may come from planning something exciting, such as a wedding or a vacation. Negative stress can come from things such financial stress or stress about your health. There is also mental or emotional stress vs physical stress. All types of stress impacts your body, and while we can’t necessarily control outside factors that cause stress, we can manage how we react to these stressors.

Heart

When you feel stressed, the hormones (adrenaline and cortisol) you produce result in narrowing of your blood vessels. When blood vessels narrow, it becomes harder for your blood to move as freely in your body, and causes your heart to work harder. Fortunately, this effect is only temporary, and once you are out of the “fight or flight” mode, your vessels will return to its pre-stress level. 

Blood sugars

Those same hormones that cause your blood vessels to constrict also increase your blood sugars. This is due to your body needing a quick energy source, and what is better than sugar? Glucose is released from the liver, and blood sugar goes up. At the same time, stress can block your body from releasing insulin, which can also aid in increasing blood sugars. For people that have a history of diabetes or prediabetes, managing stress levels can be a way to keep blood sugars under control.

Tips

While it’s easier said than done, managing stress is important for your overall health. Here are some quick, easy things you can do TODAY that can help:

Go outside- Being outside in natural green space can be calming. Not to mention, many people need the vitamin D! Try taking a break and go outside to get some fresh air

Exercise- Moving your body can help you use some of that “fight or flight” energy. Even a small walk can be beneficial

Take deep breaths- Taking deep breaths can aid in stress management. There are different breathing techniques, but if you feel overwhelmed, anxious, or stressed, even a few deep breathes can help relax you.

Make a to-do list- For those who get overwhelmed when you have too much going on, sometimes making a to-do list can help organize those thoughts

Spend time with others- I know with COVID this may not be realistic for everyone, but even a telephone call or cuddling your dog or cat can help relax you. Try to stay off social media and connect with others directly

Self care- Self care looks different for many people. For some this is setting boundaries at work, getting some peace and quiet at home, or unwinding with a glass of wine after a long day at work. Whatever you find helps relax you, take this time to enjoy the moment and always make sure to carve out more time for your own personal care. 

No matter what you choose to do, enjoy the moment and take steps to make changes where you can. Put yourself and your health needs first, because it not only impacts your mental state but your physical health as well.