The Surprising Link Between Anxiety and Blood Sugar
Anxiety disorders are more common than ever, and at the same time, there’s growing concern about blood sugar imbalances. But what many people don’t realize is that anxiety and blood sugar are more closely linked than we might think. Understanding how anxiety can affect your blood sugar—and how blood sugar swings can, in turn, impact anxiety—is key to better managing both. Let’s take a closer look at how these two issues intertwine.
Anxiety's Impact on Blood Sugar Levels
Anxiety isn’t just a mental experience—it triggers a full-body response. When you’re anxious, your body releases stress hormones like cortisol and adrenaline as part of the fight-or-flight response. These hormones are meant to help you handle short-term stress but can also affect your blood sugar levels. Cortisol, in particular, stimulates gluconeogenesis, a process where your liver produces extra glucose. While this extra sugar in your bloodstream gives you a burst of energy in the moment, over time it can lead to elevated blood sugar levels, even if you don’t have diabetes. It’s your body’s way of preparing for perceived danger and giving yourself enough fuel to get out of trouble. However, in today’s world, chronic anxiety can cause more harm than good, especially for blood sugar control.
The Role of Blood Sugar in Anxiety
It’s a two-way street—just as anxiety can raise blood sugar, blood sugar fluctuations can also fuel anxiety. The brain relies heavily on glucose for energy, and when your blood sugar drops too low (a condition known as hypoglycemia), your brain sends distress signals. The result? You might feel jittery, shaky, and lightheaded—symptoms that mimic anxiety or even panic. Low blood sugar can trigger anxiety-like responses, making it hard to distinguish between a blood sugar dip and actual anxiety. If you’ve ever felt suddenly anxious and hungry at the same time, chances are your blood sugar was on a rollercoaster ride.
Adding to this complexity, a spike in blood sugar might initially provide an energy surge, but it’s often followed by a crash that leaves you with the same jittery and on edge feelings. Paying attention to the timing of anxiety-like symptoms can help to distinguish between blood sugar imbalances and non-food related anxiety attacks.
The good news is, we can do something about those blood sugar swings (and it’s a relatively easy fix).
Recognizing the Signs of Blood Sugar Fluctuations
Being in tune with your body’s signals is key to identifying when your anxiety may be tied to blood sugar levels. Symptoms to watch for include feeling shaky, a sudden onset of sweating, calmy palms, dizziness, or experiencing a rapid heartbeat. These signs could suggest that your blood sugar is dipping too low or spiking too high, which can directly impact your emotional state. Awareness of these physical cues allows you to take timely action to regulate your blood sugar, thus helping to mitigate anxiety symptoms.
In order to help confirm that your anxious feelings are due to blood sugar fluctuations, you can try using a glucometer or continuous glucose monitor (CGM). Now, both a glucometer and a continuous glucose meter can be easily purchased online (via Stelo by Dexcom). Stelo is a brand new CGM that can be purchased over-the-counter as of March 2024. Other CGMs require a prescription, but they are not challenging to purchase. We recommend Tastermonial, an online service that can provide you with a CGM prescription at a significantly reduced cost (it can even be covered completely by some health insurances). When we use tools like glucometers or CGMs we can track our blood sugar. This way, when we start to feel anxious we can check our glucose reading and recognize whether blood sugar is a contributing factor. We can also test certain foods to be sure that our diet is ideal for blood sugar control.
Managing Anxiety and Blood Sugar Simultaneously
Managing both anxiety and blood sugar comes down to balance. Mindfulness techniques, regular exercise, and therapy can help reduce anxiety and, in turn, lessen the impact on your blood sugar. Activities like meditation or yoga not only calm the mind but also lower cortisol levels, helping to keep your blood sugar in check.
On the nutrition side, choosing foods and beverages that stabilize blood sugar can smooth out those blood sugar spikes and dives. Prioritize protein, healthy fats, and fiber. Foods rich in omega-3 fatty acids like salmon, flaxseeds and walnuts have been shown to support mood stabilization and be a beneficial part of an anxiety-reducing diet.
Avoiding excessive sugar and simple carbs are key, as they can cause dramatic spikes and crashes in blood sugar, which may worsen anxiety symptoms. Instead, focus on slow-digesting carbs and protein to help keep your energy steady throughout the day. Swap out sweets for fruit or a high protein snack. Pairing a GOOD IDEA with your meal or snack can also help to reduce the blood sugar spike that can accompany a meal. With a science-backed blend of five amino acids and chromium picolinate, GOOD IDEA has been shown in multiple peer-reviewed studies to help reduce post-meal blood sugar spikes by an average of 25%. The good news is, nutrition is one lifestyle change where you should see immediate results (which should be encouraging).
Impact of Lifestyle Factors
Lifestyle factors play a huge role in both anxiety and blood sugar regulation. Poor sleep, lack of physical activity, and unmanaged stress can send both your anxiety and blood sugar levels spiraling. For instance, not getting enough sleep increases cortisol, which then impacts your blood sugar and heightens feelings of anxiety. Incorporating regular exercise into your routine, even if it’s just a daily walk, can improve both your mental health and blood sugar regulation. Building a routine that prioritizes sleep, stress management, and physical activity creates a foundation for better overall well-being, keeping both anxiety and blood sugar levels in check.
Medical Considerations
While lifestyle changes are important, it’s always best to consult with healthcare professionals if you’re struggling with anxiety, blood sugar issues, or both. This is especially true if you have an anxiety disorder or diabetes, as the relationship between mental and metabolic health can be complex. Integrated care approaches that address both your mental and physical health can be incredibly effective, ensuring that anxiety and blood sugar are managed holistically.
Healthcare professionals, such as dietitians, therapists, and endocrinologists, specialize in understanding the complex dance between your mental and physical health. They can offer personalized advice, including advanced nutritional guidance, medication options if necessary, and therapeutic strategies tailored specifically to your needs. This individualized approach ensures you're not navigating this journey alone and provides you with the tools to manage both anxiety and blood sugar more effectively. Remember, seeking help is a sign of strength and an important step in taking control of your well-being.
Calming Take Home Message
The relationship between anxiety and blood sugar is a complex yet important one. Anxiety can cause stress hormones to spike blood sugar levels, while blood sugar fluctuations can trigger or worsen anxiety symptoms. Managing both requires a balance of mental and physical health strategies, including mindfulness, exercise, and maintaining stable blood sugar levels through nutrition. Prioritizing healthy lifestyle habits, such as regular sleep, stress management, and physical activity, can go a long way in supporting your overall well-being. And remember, if you're dealing with persistent anxiety or blood sugar issues, seeking guidance from healthcare professionals can provide the personalized support you need to feel your best.
Author: Dr. Colleen Gulick, Ph.D. (ExPhys), MS (ExPhys), BS (BioE), EIT (ME), CSCS