Can Stress Cause Diabetes? Medical Experts Reveal the Answer

National data continually show that since the onset of the COVID-19 pandemic, prolonged stress is affecting our health in unprecedented ways. The American Psychological Association says “ongoing stress can accumulate, causing inflammation, wearing on the immune system, and increasing the risk of a host of ailments, including digestive issues, heart disease, weight gain, and stroke.” Among adults aged 35 to 44, the demonstrated rate of chronic conditions has jumped from 48% in 2019 to 58% in 2023. To be clear, this means well greater than half of Americans are living with at least one of these types of conditions.

Experts remind us that not all stress is harmful, per se. There’s “good” stress, called eustress, which can motivate us to take on challenges and leave unhealthy situations. On the other hand, “bad” stress, known as distress, leads to health issues when stress becomes overwhelming or lasts too long.

While it’s widely known that long-term stress affects mental health, new research is beginning to show how it impacts physical health, too.

The effect of stress on diabetes risk is one pervasive concern, with national data showing that around 38 million Americans have diabetes, plus around 98 million (more than one-third of the national population) with prediabetes. Diabetes occurs when the body either doesn’t produce enough insulin or can’t use it properly, causing blood sugar to rise. Stress can worsen this by releasing hormones like cortisol, which raise blood sugar levels. When stress is frequent, these spikes can strain the body’s ability to regulate blood sugar.

Ahead, we share the latest research and expert insights.

Recent research on stress and diabetes risk

“Evidence suggests that psychological and physical stress are relevant triggering factors for the onset of type 1 diabetes (T1D) and type 2 diabetes (T2D),” noted a 2023 research review by endocrinology researchers in Italy. “The underlying mechanisms,” the review authors continued, “involve a complex neuroendocrine structure, involving the central nervous system and the periphery.” In other words, the nervous system and the endocrine system, which regulates metabolic health, are closely connected.

So while there isn’t conclusive evidence that stress alone directly causes diabetes, research is showing that it can increase diabetes risk.

Consistent research has shown that both psychological and physical stress are significant factors in the development of type 1 and type 2 diabetes. This indicates the importance of taking psychosocial stressors seriously, just like other established diabetes risk factors such as genetics, obesity, physical inactivity, and unhealthy eating habits. (This is one reason finding better-adjusted alternatives to regular emotional eating can be a worthwhile pursuit.)

One noteworthy study involved 22,706 female health professionals, all without heart disease, with an average age of 72. Researchers gathered data on both acute stress (including negative or traumatic life events) and chronic stress (related to work, family, relationships, finances, neighborhood issues, and discrimination). Following up after an average of three years, the study found that women experiencing high levels of stress from factors like trauma, work, and home faced nearly double the risk of developing type 2 diabetes.

To explain the effect, study author Dr. Sherita Hill Golden, professor of medicine at Johns Hopkins University, said: “We know that lifestyle intervention works for diabetes prevention, but that can be challenging if people experience cumulative stressors, like losing a job or caring for a family member, that hinder them from engaging in healthy behaviors like exercising, eating right, or quitting smoking.”

For doctors to address these challenges, understanding a patient’s social environment and providing referrals to counselors or social workers may help prevent this chronic condition, she added in a news release.

How to reduce your stress level, according to experts

The Cleveland Clinic notes that stress can also arise from both a new or long standing diabetes diagnosis, often triggering emotions that make it challenging to manage the condition. This stress can disrupt daily routines and lead to fluctuations in blood sugar levels.

Here are some tips to help keep stress levels under control whether you are trying to prevent or manage diabetes:

Mindfulness and relaxation techniques: Practices such as meditation, yoga, and deep breathing help reduce cortisol levels and build emotional resilience. It’s intriguing: Studies show that mindfulness can actually improve insulin sensitivity and help regulate blood sugar, particularly in high-stress situations.

Regular physical activity: Exercise is a powerful stress reliever that also regulates blood sugar and enhances insulin sensitivity. Even light activities like walking can counteract stress and lower diabetes risk.

Healthy eating habits: A balanced diet rich in whole foods like fruits, vegetables, lean proteins, and whole grains can prevent stress-related overeating. Fiber-rich foods with low refined sugars are especially beneficial for blood sugar stability.

Adequate sleep: Quality sleep is vital for managing stress and stabilizing blood sugar. Chronic sleep loss raises stress hormones and insulin resistance, so aim for seven to eight hours of rest per night.

Building a support system: Strong social support from friends, family, or support groups can help reduce stress, reinforce healthy habits, and improve overall resilience.

Remember, If stress becomes difficult to manage, don’t hesitate to contact your healthcare provider or mental health professional. Therapy options like counseling and cognitive-behavioral therapy (CBT) are more accessible than they’ve ever been, and they can offer practical strategies to help you reduce and cope with stress.

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