Plus, calm-down strategies to start today.
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You know what it feels like to have your stress spike.
Its an emotional and physical response.
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Your palms sweat before a big presentation.
Your heart pounds when you nearly get into a car accident.
When you get a bad-news phone call, you may hold your breath.
We all experience stress, and being stressed is a natural and vital reaction.
When the threat is over, those keyed-up feelings subside, and you return to normal.
However, chronic long-term stress can lead to a variety of health conditions, including insulin resistance.
And thats a problem.
What Is Insulin Resistance?
Insulin is a hormone produced by the pancreas’s beta cells.
Its primary role is to carry sugar (glucose) from the bloodstream to cells for energy.
Insulin also packages extra glucose as glycogen to store for later use.
Cells can start to push back against insulin for a variety of reasons.
Higher insulin levels can help push sugar into cellsbut this doesnt last forever.
As years go by, the pancreas can become sluggish and stop making as much insulin.
When this happens, blood sugar begins to rise to abnormal levelsresulting in prediabetes andtype 2 diabetes.
Insulin resistance can also promote fat accumulation in the liver, leading tononalcoholic fatty liver disease.
What Is the Link Between Stress and Insulin Resistance?
Stress itself is not a problem.
The problem is when it’s chronic or constant, lingering stress that doesnt go away.
Lifestyle changes can make a big difference in your resilience against stress.
Heres where to begin.
Get Moving
Regular physical activity isbeneficial for reducing stressand preventing insulin resistance.
Exercise is an opportunity to tune out from everyday stressors.
If you are not getting enough sleep,assessing your routinemay help.
To reduce stress and prevent insulin resistance, consider evaluating your lifestyle.
Examine your diet, physical activity level, sleep patterns and mindfulness practices.
National Institute of Diabetes and Digestive and Kidney Diseases.Insulin Resistance & Prediabetes.
American Diabetes Association.Understanding Insulin Resistance.
Baban KA, Morton DP.Lifestyle Medicine and Stress Management.J Fam Pract.
2022;71(Suppl 1 Lifestyle):S24-S29.
MedlinePlus.Relaxation techniques for stress.
