How Cortisol Impacts Your Glucose Level
Cortisol is a hormone that your body releases when you are stressed. It has a crucial function to play in how your body functions, including how it processes glucose. If your cortisol levels are consistently high for an extended period of time, then it will raise your glucose level. Understanding how it works will allow you to regulate your glucose more effectively.
When you're under stress—like before an exam, in a tense conversation, or after a poor night's sleep—your body is triggering "fight or flight" response. One of the parts of that process is releasing cortisol. Cortisol gives your body a burst of energy by making it release glucose into your system. This is helpful in short bursts, like if you need instant energy to respond to something that threatens you. But if you become stressed a lot, and your cortisol is high, that excess glucose hangs around in your body longer than it should.
Increased cortisol will also make it harder for your body to keep your glucose level stable. That is, higher highs and lows during the day. You may also notice mood swings. You may be more irritable, fatigued, or even crave more sweets, which can create even more spikes in glucose.
If you wear a continuous glucose monitor (CGM) like the SIBIONICS GS1, you can actually see how stress affects your glucose. On stressful days, you may notice your glucose staying higher or longer to drop after meals. You may find patterns, too, like waking up with high glucose levels after a poor night's sleep.
These are a few ways stress can raise your glucose:
1. Poor sleep: If you're not sleeping, cortisol levels could rise, which makes it harder to manage your glucose.
2. Emotional stress: Fighting with someone, worry, or being overwhelmed can create glucose spikes.
3. Physical stress: Illness or trauma can also elevate cortisol and affect your glucose.
4. Not exercising: Stress can make you feel exhausted or not very motivated, so this might lead to less exercise. But exercise does lower glucose.
How to Lower Cortisol and Keep Glucose in Check
The good news is that there are small things you can do to lower your stress and enhance your glucose control. You don't need to make drastic changes. Even small things can add up.
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Get Enough Sleep
Aim for 7–9 hours of sleep each night. Try to have regular sleeping patterns, and avoid using your phone or computer before going to bed.
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Move Your Body
Exercise lowers cortisol and burns excess glucose. Taking a walk, stretching, or a brief workout can give your mood a boost and reduce your levels.
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Practice Relaxation
Instead, practice deep breathing, meditation, or listening to calming music. These small habits calm your body and lower cortisol.
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Eat Regular Meals
Skipping meals can plummet your glucose and then spike later. Eat balanced meals with protein, fiber, and healthy fats to keep glucose levels stable.
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Track Your Trends
Use your SIBIONICS GS1 to keep track of how your glucose changes during stressful times. Watching these patterns, you can observe how your body responds and act accordingly.
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Be Nice to Yourself
Stress is going to happen. It's okay to have tough days. What matters most is recognizing the patterns and making small choices that are healthy for you.
