The Relationship Between Stress and Insulin Resistance
Stress and Insulin Resistance
Stress is something all of us have in common. It is characterized as any stimulus that imposes an undesirable condition on us. Clearly we're not talking about eustress (the good stress). Stressors can induce a reaction in order to regain physiologic balance, thus increasing an organisms chance of survival. For example, if you are being followed by a stranger, the body may respond by releasing adrenaline to give you more energy and increase your alertness in the event you have to make a run for it! These compensatory responses can further exacerbate any pre-existing conditions and/or act as a new threat to the body's homeostasis.
So what happens if the chronic stress you have doesn't come from a stranger following you down a dark alley but from a job that you are burnt out from? Or the immense stress that comes from taking care of a loved one? Well, that's the thing...the body has trouble differentiating between various stressors that it often solicits similar stress responses.
What is Insulin?
Ask anyone what insulin is and they will likely tell you it has something to do with blood sugar. That's correct but it's not that simple. Insulin is a metabolic hormone that is secreted from the pancreas. It is the metabolic pathway for lipids, carbohydrates, and protein. This means that it is critical to maintaining energy homeostasis in the body. The big picture is that it organizes the storage and oxidation of fuels. It can also act on the brain, specifically the hypothalamus, to control energy metabolism and glucose. However, a disturbance in insulin signaling can have widespread and devastating effects on many tissues and organs throughout the body. This is why insulin is considered one of the most important hormones to keep an eye on. Keep in mind, insulin resistance is on a sliding scale, so for context, we also consider insulin dysregulation as a pathway to resistance.
Stress and insulin resistance have reciprocal interactions, which means that they can induce and/or intensify one another. For example, it is well documented that those that have diabetes have higher levels of anxiety and stress-related behavioral disorders. On the other hand, those who are chronically stressed often have poor glycemic control. This suggests that chronic stressful life events such as caring for a loved one or workplace stress can negatively effect glucose homeostasis and induce insulin resistance. Thus, stress is an independent risk factor for diabetes and glucose dysfunction.
Many studies also explore the relationship between stress related behavior changes and the development of diabetes. For example, those with a lower capacity to cope with stress can lead to hyperphagia, which can contribute to metabolic disorders. Additionally, it is well recognized that stress hormones such as cortisol and epinephrine raise blood sugar and stimulate growth hormone. This is what solicits overeating and can make it difficult to lose weight and keeps the body from becoming metabolically healthy.
There are many ways to decrease the amount of stress you encounter. Breaking the chronic stress-cycle can have a beneficial effect on your blood glucose, insulin, and your overall health. Here are some effective ways to manage stress:
1. Prioritize Exercise
Regular exercise will bring remarkable changes to your body, enhance metabolism, your heart, and your spirits. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress. Clinical trials have successfully used exercise to treat anxiety disorders and clinical depression. So whether you are strength training, hiking, or going for a run, exercise is key to keeping you stress free. Additionally, it helps keep you insulin sensitive!
2. Breathe
Relaxation techniques such as taking deep breaths can help lower blood pressure and heart rate. Breath focus helps you concentrate on slow, deep breathing and aids you in disengaging from distracting thoughts and sensations. Try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety.
3. Listen to Music
No matter what the song, sometimes closing your eyes and listening to your favorite tune makes everything seem all right. This study found that listening to music can help you recover faster from stressful events. Classical music can be especially relaxing right before bedtime.
4. Meditate
Five minutes of peace is all it takes to reap the benefits of meditation. There’s evidence that just two quick bouts of silent meditation per day can relieve stress and depression. Find a comfortable spot in a quiet place, focus on your breath, and feel those anxieties start to disappear.
5. Find the Sun
If it’s a sunny day, head outside for an easy way to lift your spirits. Bright light can be an effective treatment for people who suffer from depression, and can even cheer up otherwise healthy people. UV rays are absorbed by molecules called chromophores in different layers of skin that have mood-boosting effects. They stimulate epidermal cells known as keratinocytes to make beta-endorphins, whose primary function is to reduce stress. Vitamin D is also synthesized when skin is exposed to sunlight.
6. Express Gratitude
Gratitude helps you recognize all the things you have to be thankful for. Whether you're grateful for a sunny day or thankful you were able to get in a workout, think about all the good things you have in life. Gratitude also reminds you of all of the resources you have to cope with stress, which can be quite empowering.
Studies also show grateful people enjoy better mental health, lower stress, and a better quality of life. So whether you decide to make it a habit to identify what you're grateful for as you sit around the dinner table or you decide to write down three things you're grateful for in a gratitude journal every day, make gratitude a regular habit.
7. Maintain Balanced Nutrition
A poor diet can bring greater reactivity toward stress. Emotional eating and reaching for high-fat, high-sugar foods can provide a temporary sense of relief that adds to your long-term stress. Refined carbs, like cookies and potato chips, can cause a spike in blood sugar. When your blood sugar crashes, you might experience more stress and anxiety. Consuming a healthy diet can help you combat stress over the long haul. Foods like eggs, avocado, and fish support mood regulation and energy balance.
8. Supplements
Some vitamins and supplements may have benefits for stress relief. What vitamins help with stress? A daily multivitamin may help address nutritional deficits and ensure you get the necessary vitamins and minerals to feel your best.
Melatonin: This natural hormone can help regulate your body's circadian rhythm. Improving sleep can help you feel less stressed.
Ashwagandha: This adaptogenic herb is thought to help improve the body's resilience to mental and physical stress.
L-theanine: This amino acid has been shown to help reduce stress, promote relaxation, and improve sleep quality.
B vitamins: Some research indicates that B vitamins may help lower homocysteine levels, reduce stress, and improve mood.
Magnesium: Research has shown that magnesium can affect the brain functions that help lower stress and anxiety.
9. Hug It Out
Physical touch can do a lot to relieve your stress. How about a massage? Yes! What about a hug? That too! Hugging someone can be especially beneficial. When you hug someone, oxytocin (also known as the "cuddle hormone") is released. Oxytocin is associated with higher levels of happiness and lower levels of stress. Oxytocin also causes a reduction in blood pressure. It reduces the stress hormone norepinephrine and can produce a sense of relaxation. So don't be afraid to ask a loved one for a hug if you need it. It's good for both of you and it can be one of the simplest forms of stress relief available. We offer free hugs at the lift lab! :)
10. Journal
Putting our emotions on paper can make them seem less intimidating and can also have a calming and releasing effect. Journaling has been found to reduce feelings of anxiety and mental distress. Try journaling early in the morning before the day starts or right before bed!
Hopefully you have found this information helpful. Forward this blog post to someone who could benefit from this information. As always, reach out to the lift lab if you need some help! We're available for consultations and training onsite in Gainesville, Florida or virtually anytime!