By Drew Mulvey MS, CDN, CNS, CLT, CISN
November 3, 2024
November is National Diabetes Awareness Month! Typically when we think of diabetes, or “insulin resistance”, there has already been a diagnosis of elevated fasting insulin and HbA1C. Yet, one does not have to have elevated levels of these markers for insulin resistance to be present. In fact, chronic elevated stress levels can manifest as this before markers even get elevated. Therefore, whether one is an athlete, dealing with chronic illness or increased stress levels, is it important to practice healthy nutrition, lifestyle habits and targeted nutrient therapy to keep blood sugar levels regulated and keep one performing their best. Let’s dig deeper into the impact of stress on blood sugar regulation and what interventions can promote better insulin sensitivity.
The Impact of Stress and Cortisol on Blood Sugar
When we experience stress, our bodies release cortisol, a hormone that triggers an increase in blood sugar levels to provide quick energy for the “fight or flight” response. Chronic stress, however, causes repeated cortisol spikes, which over time can lead to increased insulin resistance. Why is that? Cortisol triggers the liver to release glucose into the bloodstream. After repeated exposures, the body gets “sensitized” and thus cells are no longer able to keep up with the demand. This means that cells respond less effectively to insulin, causing higher levels of glucose to remain in the bloodstream. In turn, glucose can not be absorbed or stored as effectively and hinder muscles ability to utilize this stored energy, better known as glycogen. (This is why women are more insulin resistant in the Luteal phase due to elevations in progesterone pushing this phenomenon, thus extra carbohydrate intake around workouts are crucial for peak athletic performance.) This not only increases the risk of chronic diseases like diabetes but can also fatigue the body quicker during activity.
Nutrients to Support Insulin Sensitivity
Incorporating specific nutrients can significantly improve insulin sensitivity and support blood sugar regulation.
- Glutamine Glutamine is an amino acid that is generally discussed for its ability to aid in muscle recovery and repair after intense workouts. It is also essential for intestinal health and antioxidant protection. When insulin resistance is present, allowing glucose to circulate for longer, the body produces more inflammatory compounds. Thus, its antioxidant properties in and of themselves can promote insulin sensitivity due to its ability to decrease inflammation and spare muscle protein. Glutamine can also help with glycogen storage, which can further aid in muscle repair and endurance.
- Branched-Chain Amino Acids (BCAAs) Better known as BCAAs, are composed of the amino acids leucine, isoleucine, and valine. Each of these, particularly leucine, are crucial for muscle repair and recovery. (Check out my blog post about that here). BCAAs are typically released in the blood stream during times of stress and are commonly elevated in the blood stream in those with Type 2 diabetes. By supplementing one’s nutrition plan, particularly post workout, with BCAAs can aid in muscle repair, decrease the stress on the body from training by decreasing cortisol levels and aid in better recovery and performance.
- Adaptogens Adaptogens are compounds that allow the body to adapt to the increased demands placed on it and maintain balance to keep the system functioning optimally. In a sense, they decrease stress levels placed on the body and lower cortisol levels. As mentioned, cortisol triggers the liver to release glucose into the system, thus elevating blood sugar levels. By decreasing its release, blood sugar can be regulated and used appropriately by the body.
Lifestyle Interventions
Healthy lifestyle habits are foundational for blood sugar regulation and can be especially effective when combined with nutrition and supplementation.
- Exercise and Outdoor Activities Regular exercise enhances insulin sensitivity as contracting muscles are more efficient at utilizing blood sugar and insulin. This can be in the form of extra weight training sessions in place of endurance sessions for those that are athletes. It can be as simple as adding more outdoor activities and walks for their positive effect on mood and cortisol from exposure to sunlight. One easy way to improve insulin sensitivity is to move around during the day and breaking up time sitting down every hour to switch to standing or taking a walk. (Check out my blog post about that here)
- Mindfulness and Stress Reduction This has been a hot topic but it does really reign true. Psychological stress, on top of the demands of sport and life, can be one of the driving factors behind the increased catecholamine production, blood sugar dysregulation and low-grade inflammation. Incorporating activities such as prayer, being present and mindful in your daily tasks, or taking time aside to call a friend or laugh can provide long-term benefits for insu
Nutrition Interventions
Balanced meals and regular eating habits can significantly impact blood sugar control and energy levels throughout the day.
- Complex Meals
Including a combination of protein, healthy fats, complex carbohydrates, and vegetables in every meal helps prevent rapid spikes in blood sugar. Complex carbs, such as whole grains, beans, and starchy vegetables, digest more slowly than simple carbs due to their fiber content and lead to a more gradual release of glucose into the bloodstream.
- Regular Meal Timing
Eating every 2-4 hours prevents large blood sugar dips and keeps energy levels stable, which is particularly important for athletes who need consistent fuel for performance. It is also important to signal to the body that it is not starving, as when hunger cues go for too long, more stress is placed on the body. This can lead to overeating which can add another source of stressor due to an increased demand on the body to break down the added energy consumed. (This can also lead to lethargy.)
- Antioxidants and Cinnamon
Antioxidants are the compounds in foods that help to give it their color. Thus, the brighter, the more antioxidants present. Therefore, incorporating more fruits such organic apples, pears, organic berries and cherries and non-starchy vegetables like leafy greens, bell peppers, and broccoli can reduce inflammation—a common factor in insulin resistance and chronic disease. Additionally, cinnamon has been shown to improve insulin sensitivity and assist with carbohydrate digestion, making it a beneficial spice to incorporate in meals or snacks. Another beneficial food to incorporate is cinnamon. Cinnamon has the ability to make starches more digestible and also acts as an adaptogenic spice to decrease stress levels.
What’s The Simplest Intervention?
I commonly see this in my clients and athletes and it is the simplest thing to fix. What is it? HYDRATING! Being dehydrated by just 1% can lead to decreases in performance and can also promote insulin resistance. If cells are dehydrated, they can not function properly and deliver energy to the body effectively. The cells get sticky, just like circulating glucose can create a “caramelized” coating on the cell, and thus inhibit the cell’s ability to take up that glucose. Drinking water in regular intervals and at least 64 ozs each day (even more for athletes) is imperative for proper blood sugar and insulin regulation.
Are you open to learning some more ways to optimize performance, increase energy and vitality and finally have the health to live the life you want? Let’s talk! Sign up for a FREE 1 hour strategy call today.
