Diabetes is condition in which enough insulin is not produced by pancreas. Insulin is responsible for utilising blood glucose in blood. Lack of insulin causes sugar to remain in blood and get excreted with urine. There are various reasons for diabetes. But nowadays a major reason for developing Type 2 diabetes in adults is stress. Stress is causing havoc to our physical and mental health. The day to day tension, stress and anxiety is causing hormonal imbalance in our bodies. Various clinical studies are confirming the relationship of stress and diabetes.
During stress adrenaline and other hormones are released in blood. Adrenaline is a stress hormone that prepares our body to flight or fight. It does this by increasing metabolic rate, heart rate, blood cholesterol and level of blood sugar. The blood sugar level is increased due to breaking of the liver stored glycogen, production of glucose from protein and reducing production of insulin. Adrenaline also reduces utilisation increased blood sugar by the cells. If a person lives a stressful life then repeated response keeps this blood sugar level high and results in development of diabetes.
The risk further increases with individual who are pre diabetic or genetically prone to developing diabetes.
Some tips to reduce stress
Although we cannot remove all the stress from our day to day life but can still try to adopt certain lifestyle changes that help us to cope with it effectively. Here are some suggested changes that can help in better stress management.
Keep positive attitude for life. Do the activities which gives happiness to you and satisfaction.
Regularly do deep breathing exercise or Pranayam, yoga, meditation which not only gives plenty of oxygen to brain but also pacifies mind.
Regularly go for walk, indulge in hobby and have a support system of family and friends.
Take some professional help if you find it difficult to deal with stress.
Stress is part of life. There is no one in this world without tension, anxiety and stress. But the way with which everyone deals with it is different. Be a cheerful, happy person and take up challenges of life in a positive manner. Be optimistic and feel everything is going to be alright.
Foods to avoid during stress
Adrenaline or Epinephrine is a hormone and a neurotransmitter which is secreted from adrenaline glands situated above each kidney in stress. It has effects on heart, the liver, lungs and tissues.
When in blood stream it increases heart beat, blood pressure, sugar level, muscle activity and constrict blood vessels. This is done in response to stress so as the person can fight or flight the situation. So when already in stress avoid the food that further stimulate adrenaline because that can have adverse affect on the body.
Alcohol :
Alcohol and secretion of adrenaline is related. Alcohol stimulates this hormone secretion and the result can be nausea, head pain and paleness.
Sugar:
During stress adrenaline increases to stimulate direct transformation of glycogen into glucose to deal with situation. Along with this if more sugar is taken and the glucose is not used and remain in bloodstream then secretion of insulin increase and if such situations persist then risk of getting diabetic increases.
Caffeine:
Caffeine causes blood vessel to brain close so that it remain alert and not sleep also it keep body active which may aggravate the stress. So it is better to avoid it.
It is present in tea leaves, coffee, colas, chocolates, energy drinks and some pain killers.
Chocolate:
We all know chocolates contain sugar, caffeine and coco and sometimes sugar alcohol. The effect of sugar, alcohol and caffeine on stress is already stated. So better to avoid it.
Fast foods:
Fast food does not contain nutrition and lacks vitamins, minerals. Although the tastes good to our taste buds so we eat to satisfy our hunger. The lack of nutrition has negative effect to cope with situation.
The fact is no matter how hard we try it is difficult to avoid stress in busy urban life. But we can minimize the negative effect on ourselves by taking healthy, nutritious, balanced diet full of vitamins and minerals like potassium, iron, zinc, copper which prevent high blood pressure, helps in metabolism and keep brain strong.
One more thing is to do some daily exercise, activity of interest that divert mind and keep it fresh. Deep breathing and pranayam also supplies oxygen to all the tissues and makes us calm.