In the Unites States, it is estimated that over 38.4 million Americans have diabetes, according to the CDC. Whether you are at-risk for or living with diabetes, or know someone who is, learning how to prevent and manage this disease may seem daunting. The good news is that diabetes prevention and management are often possible through simple lifestyle changes. As we observe American Diabetes Month this November, I invite you to discover key strategies for managing blood sugar and addressing insulin resistance in today’s post.
Understanding the Link Between Stress and Diabetes
Chronic stress is a significant contributor to insulin resistance and type 2 diabetes which is often overlooked. According to a recent peer-reviewed article, “Stress-Induced Diabetes: A Review” both physical and emotional stress trigger a cascade of physiological responses that can lead to metabolic dysfunction. The study highlights the role of the neuroendocrine system in this process:
“The release of catecholamines and a rise in serum glucocorticoid concentrations caused by psychological stress enhance the requirement for insulin and insulin resistance. Experiencing persistent hyperglycemia in people with diabetes may be influenced by stress. Blood sugar levels may rise due to hormones being released in response to stress. Although this has adaptive significance in a healthy patient, in the long run, it can cause insulin resistance and lead to diabetes.”
Over time, elevated cortisol levels contribute to fat accumulation, particularly around the abdomen, and decrease the body’s ability to effectively use insulin. This can lead to type 2 diabetes, as seen in individuals with prolonged high-stress levels1.
Chronic stress is often also combined with unhealthy lifestyles, such as poor diet and lack of exercise, which further increase weight gain and insulin resistance. Managing stress is as crucial as managing diet and exercise when it comes to diabetes prevention and treatment.
How to Take Steps to Manage Your Blood Sugar
If you’re looking to manage stress, prevent insulin resistance, and regulate blood sugar levels, here are some easy ways to start:
1. Walk after meals.
Physical activity is one of the simplest ways to help regulate blood sugar levels. Research has shown that even just a 2-minute walk after meals enhances your body’s ability to metabolize glucose and reduces blood sugar spikes2. Especially during Thanksgiving, consider taking a family walk after your meal to support healthy glucose levels.
2. Follow a high-fiber diet.
A diet rich in fiber slows the absorption of glucose into the bloodstream, making it easier to manage blood sugar3. Removing highly processed carbs and incorporating whole grains, vegetables, legumes, and low glycemic fruits such as berries into your meals is a great way to keep glucose levels stable. This Thanksgiving, consider adding fiber-rich options such as roasted brussels sprouts, sweet potatoes with the peel, and salads with leafy greens to your table.
3. Drink apple cider vinegar.
Apple cider vinegar has been shown to slow glucose metabolism, preventing large spikes in blood sugar after meals4. A tablespoon of apple cider vinegar mixed with water before meals can help moderate blood sugar, particularly during carb-heavy holiday meals.
4. Take berberine: Nature’s Ozempic.
Berberine is a natural supplement that has been gaining attention for its ability to mimic some of the effects of the popular diabetes/weight loss drug Ozempic. It works by activating AMP-activated protein kinase (AMPK), which plays a vital role in regulating glucose and lipid metabolism. Studies have shown that berberine can improve insulin sensitivity and lower blood sugar levels, making it a powerful tool for managing insulin resistance5.
5. Create a habit of prayer.
Stress management techniques like prayer, deep breathing, and regular exercise can help lower cortisol levels, improving insulin sensitivity. Long-term stress management not only helps prevent diabetes but also promotes overall mental and physical health.
November is a time to not only raise awareness about diabetes but also take action in our daily lives to prevent and manage this condition. At Solidarity, we believe in a holistic approach to health, offering support for the whole person—body, mind, and spirit. This month, let’s celebrate the gift of health by making mindful choices that promote well-being. By reducing stress, incorporating natural supplements, eating a fiber-rich diet, and staying active, you can help control blood sugar levels and prevent insulin resistance.
Wishing you all a healthy and joyful Thanksgiving!
- Sharma K, Akre S, Chakole S, Wanjari MB. Stress-Induced Diabetes: A Review. Cureus. 2022 Sep 13;14(9):e29142. doi: 10.7759/cureus.29142. PMID: 36258973; PMCID: PMC9561544. https://pmc.ncbi.nlm.nih.gov/articles/PMC9561544/ ↩︎
- Buffey, A.J., Herring, M.P., Langley, C.K. et al. The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis. Sports Med 52, 1765–1787 (2022). https://doi.org/10.1007/s40279-022-01649-4 ↩︎
- Lattimer JM, Haub MD. Effects of dietary fiber and its components on metabolic health. Nutrients. 2010 Dec;2(12):1266-89. doi: 10.3390/nu2121266. Epub 2010 Dec 15.PMID: 22254008; PMCID: PMC3257631. ↩︎
- Jafarirad S, Elahi MR, Mansoori A, Khanzadeh A, Haghighizadeh MH. The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial. Front Clin Diabetes Healthc. 2023 Nov 13;4:1288786. doi: 10.3389/fcdhc.2023.1288786. PMID: 38028980; PMCID: PMC10679383. ↩︎
- Cao C, Su M. Effects of berberine on glucose-lipid metabolism, inflammatory factors and insulin resistance in patients with metabolic syndrome. Exp Ther Med. 2019 Apr;17(4):3009-3014. doi: 10.3892/etm.2019.7295. Epub 2019 Feb 22. PMID: 30936971; PMCID: PMC6434235 ↩︎