Managing Stress to Control Blood Sugar in Older Adults
Stress is an inevitable part of life, and its impact on health can be profound—especially for older adults managing diabetes. Stress doesn't just affect mental well-being; it can lead to spikes in blood sugar levels, creating additional challenges for seniors striving to maintain good health. Understanding the relationship between stress and blood sugar is crucial for effective diabetes management, especially among seniors.
This article explores the effects of stress on blood sugar, how it impacts the body, and practical strategies to reduce stress and improve overall health for older adults.
In this blog:
What is Stress?
Stress is a normal human reaction among all individuals. Our bodies are designed to sense stress which can help us stay alert and avoid danger, especially in unfamiliar situations.
When a person experiences stress, the body initiates a “fight or flight” response. Hormones like cortisol and adrenaline are released, triggering the liver to release more glucose into the bloodstream for a quick energy boost.
While this response can be helpful in emergencies, chronic stress can wreak havoc on blood sugar regulation, especially in older adults. Reducing stress can be a helpful way to reduce high blood glucose levels.
Recognising the Signs of Stress
While there can be times when signs of stress are not easily detected, you must be mindful of your loved one’s actions so you can easily identify these. Here are some signs of stress to look out for:
Mood shifts - Suddenly becoming quiet or irritable.
Appetite changes - Either eating more or less than usual.
Social withdrawal - Not participating in social activities or becoming reclusive.
Difficulty in sleeping - Having difficulty falling asleep or waking up at night.
Fatigue - Frequently feeling tired or lethargic.
Memory problems - Difficulty concentrating or forgetting important details.
Increased Dependence - Becoming overly reliant on others for tasks they used to manage independently.
Knowing these signs can help you identify early if your loved one is experiencing heightened stress. If you notice these or any other changes, make sure to check in with them and take the time to know how they are feeling.
Understanding the Link Between Stress and Blood Sugar
There are many reasons for having high blood sugar–from genetics, dietary choices, and lifestyle. In addition to these, research on how stress influences blood sugar shows how high stress levels can severely affect a person’s health.
The Effects of Stress on the Body
Stress doesn’t just cause mental strain—it has widespread effects on physical health that are particularly concerning for those managing diabetes. Constant stress not only causes complications for people with diabetes but can also significantly increase the risk of developing the condition.
Increased Blood Sugar Levels: Stress hormones elevate blood sugar, making it harder to keep levels within a healthy range.
Insulin Resistance: Chronic stress can reduce the body’s ability to use insulin effectively, increasing the risk of complications.
Inflammation: Long-term stress triggers inflammation, which is linked to numerous health issues, including cardiovascular diseases and nerve damage.
Challenges Faced by Seniors
Older adults face unique stressors that make managing blood sugar more complex. Health concerns, financial pressures, loss of independence, grief, and social isolation are common stressors for seniors in Australia and New Zealand.
These challenges can lead to a cycle where stress worsens diabetes management, and poorly managed diabetes increases stress levels. Senior citizens often experience the effects of stress in physical ways, such as constant colds & flu, insomnia, fatigue, chest pain, loss of appetite, upset stomach, and more.
Strategies for Managing Stress
1. Mindfulness Practices
Simple activities like deep breathing, meditation, or progressive muscle relaxation can help regulate cortisol levels and enhance emotional well-being. Practising mindfulness doesn’t have to be too structured. You can simply allocate a few minutes in a day to meditate or even just do breathing exercises.
2. Physical Activity
Regular exercise can help your body release endorphins, the “feel-good” hormones that can instantly improve moods. Engaging in light exercise such as walking, swimming, or tai chi not only reduces stress but also improves insulin sensitivity and overall health.
Related reading: Simple Exercise Tips for Seniors
3. Nutrition
While eating comfort food and snacks when feeling stressed is okay at times, stress-eating every time you feel stressed can be problematic for your health. A balanced diet can help stabilise blood sugar and mitigate stress. Seniors should focus on whole grains, lean proteins, vegetables, and healthy fats while avoiding sugary and processed foods.
Related reading: Diabetes-Friendly Recipes for Seniors
4. Restful Sleep
Sleep plays a vital role in stress regulation and blood sugar control. Poor sleep patterns often result in higher stress levels, creating a vicious cycle. Improve your sleep by maintaining a consistent sleep schedule, avoiding stimulants before bedtime, and creating a calming bedtime routine.
Related reading: Understanding and Addressing Sleep Disorders in Seniors
5, Social Engagement
Having a strong support network is found to help manage stress among seniors. Maintaining regular interactions with friends and family or joining community groups can alleviate feelings of isolation and provide emotional support.
6. Community Resources and Support
Access to supportive services is critical for reducing stress among older adults. In Australia and New Zealand, organisations such as Diabetes Australia and Diabetes New Zealand offer resources to help seniors better manage their health.
7. Professional Guidance
Family and friends can provide constant support but there are times that you will need professional help. Working with healthcare providers, counsellors, or diabetes educators ensures personalised stress management strategies and ongoing support.
Incorporating Technology for Better Stress Management
Modern technology can be leveraged to help with managing both stress and diabetes. By integrating these technologies into your daily routine, you can take a comprehensive approach to managing both your physical and mental health.
1. Continuous Glucose Monitors
Devices such as continuous glucose monitors (CGMs) provide real-time insights into blood sugar levels, enabling you to respond to changes quickly and maintain better control over your condition. This level of monitoring can also help alleviate the stress and uncertainty that are often associated with diabetes management.
2. Mobile Apps
In addition to physical health tools, mobile apps for meditation, mindfulness, and stress tracking can support your emotional well-being. These apps offer guided meditations, breathing exercises, and mood-tracking features, allowing you to identify patterns and develop healthier coping strategies. Mobile apps can be modified to send notifications when you need to do your meditation and breathing exercises so you can take a step back in your day.
3. Tunstall Personal Alarms
For seniors managing diabetes, a personal alarm enhances safety by allowing quick access to help if sudden health issues arise. By offering a direct connection to support networks (like Tunstall’s 24/7 Connected Care service), a personal alarm fosters independence while providing an essential safety net, enabling seniors to focus on their well-being with confidence and ease.
Holistic Benefits of Stress Management
When stress is managed effectively, seniors experience improved blood sugar control, reduced risk of diabetes complications, and enhanced overall well-being. Stress management also fosters resilience, making it easier to cope with life’s challenges while maintaining a positive outlook.
Managing stress is an essential aspect of blood sugar control, particularly for older adults. With mindful practices, healthy lifestyle changes, and professional support, seniors in Australia and New Zealand can reduce stress and improve their quality of life.
Continue Reading:Diabetes: A Growing Concern for Australians & New Zealanders
