Stress in small doses can be a good thing. It can help us focus more intently on a task, increase our motivation as well as our alertness. However, for most South Asians, stress exists in a more chronic state. Things like work, academic pressure, marriage and parenting are common sources of consistent stress.
When we are stressed, our bodies are designed to increase two important hormones (epinephrine and adrenaline) to increase our energy. During stressful times such as these when there is an imminent threat, our bodies also release glucose (a type of sugar) from our livers, muscles and stored fats. Biologically, our bodies are built to handle acute, short-lived stress such as fighting off a dangerous animal. This reaction is called the “fight, flight or freeze” response.
This day in age, coming into close contact with a dangerous animal or person is infrequent. However, daily life and responsibilities are a much larger contributor of stress. Unfortunately, our bodies cannot tell the difference between protecting yourself from a physically dangerous situation and stress caused by school or your job. Therefore, when you are pushing up against a deadline or you are going through a divorce, your body responds the exact same way as it does when running away from a charging animal.
This means that we receive glucose from our diets as well as from our bodies continuously producing it as a reaction to stress. This is especially important for South Asians as they have about four times higher risk of developing Type 2 diabetes than any other ethnic group. If diabetes is prevalent in your family, chronic stress can act as a strong risk factor for you to develop it as well. For those with diabetes, excess glucose in your blood can spike your blood sugar levels and can increase your risk of developing neuropathy, eye problems, heart disease as well as the numerous other complications that can arise from unmaintained diabetes.
Additionally, when we are stressed, we tend to exercise less and choose unhealthy food options, both of which increase the likelihood of becoming overweight – another risk factor for developing diabetes. Because of our overworked adrenal glands during stressful times, we tend to crave sweet or salty foods that are low in nutrients. Poor eating and exercising habits, as well as increased stress, increases the risk for depression which is also a strong risk factor for developing diabetes.
Chronic stress can also increase the risk of developing gestational diabetes even if the mother-to-be is eating well and exercises often. Gestational diabetes can result in a baby who is larger than normal and has blood sugar that is too low. In addition, gestational diabetes can increase the risk of the baby having trouble breathing or having low mineral levels in the blood. Children whose mothers had gestational diabetes are also more likely to be obese as they get older and also to develop diabetes themselves.
If you have diabetes it is imperative that you change your lifestyle to reduce your stress. If you regularly check your blood sugar levels, keep a journal of any stressful activities that may have occurred prior to checking your sugar level. Within a week or two you will start to identify specific triggers for your stress which tends to spike glucose levels in your blood.
If you don’t check sugar levels but have a strong family history of diabetes, it is equally urgent that you live a life of lowered stress. Identify your stress triggers and engage in stress reducing activities such as yoga, meditation, and light to moderate exercise every day.
Read here for 12 easy things you can do at home to reduce stress. Too many South Asians stop recognizing the signs and symptoms of stress because they have felt stressed for so long that it feels natural to them. Research is showing us the significant and detrimental impact of stress on all aspects of a person’s health. By managing stress better, we are more likely to reduce the incidence of diseases such as diabetes that increase in prevalence with every year.
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