Why Do Some Exercises and Stress Elevate Blood Glucose?

November, 2023

When we think about exercise and stress, the common narrative is that they help regulate blood glucose. For the most part, that’s true: regular physical activity improves insulin sensitivity, and stress management supports stable glucose levels. However, certain types of exercise and stress can paradoxically lead to an increase in blood glucose. Let’s dive into why this happens and how to manage it effectively.

The Science: Why Glucose Levels Rise

1. The Role of Stress Hormones

   Both exercise and stress activate the sympathetic nervous system, triggering a “fight or flight” response. This response causes your body to release stress hormones like:

   
   

   • Adrenaline (epinephrine)

   • Cortisol

   
   

   These hormones signal the liver to release stored glucose (glycogen) into the bloodstream. The goal is to provide a quick energy source to deal with the perceived threat, whether it’s a stressful event or intense exercise.

   
   

2. High-Intensity Exercise

   
   

   Not all exercises impact glucose the same way. High-intensity or anaerobic exercise, such as sprinting, heavy weightlifting, or interval training, can elevate blood glucose levels temporarily.

   • During these activities, adrenaline surges, driving the liver to dump glucose into the bloodstream.

   • Simultaneously, insulin sensitivity may be reduced in the short term due to the body prioritizing energy availability over storage.

3. Mental and Emotional Stress

   
   

   Stress isn’t always physical—mental and emotional stress can also raise blood glucose levels. Cortisol, released during stress, not only promotes glucose release but also reduces insulin sensitivity, making it harder for cells to absorb the circulating glucose.

How to Avoid Blood Glucose Spikes

Managing these glucose spikes involves understanding your body’s responses and taking proactive steps:

1. For High-Intensity Exercise

   • Warm Up Gradually: Ease into exercise to avoid sudden adrenaline surges.

   • Monitor Blood Sugar Levels: Check glucose before, during, and after workouts to understand how your body reacts.

   • Stay Hydrated: Dehydration can amplify glucose spikes, so drink water before and during exercise.

   • Combine with Low-Intensity Exercise: Follow high-intensity workouts with activities like walking or yoga to help bring glucose levels back down.

2. For Stress Management

   • Practice Deep Breathing: Techniques like diaphragmatic breathing can lower cortisol levels and stabilize glucose.

   • Incorporate Mindfulness: Meditation, yoga, or tai chi can help reduce stress hormones and improve glucose control.

   • Prioritize Sleep: Chronic stress often stems from poor sleep, and lack of rest elevates cortisol levels. Aim for 7–8 hours per night.

   • Stay Active: Moderate-intensity exercise like walking or cycling helps combat the glucose-raising effects of stress.

3. Nutritional Strategies

   • Don’t Skip Meals: Skipping meals can increase cortisol levels, exacerbating glucose spikes.

   • Focus on Balanced Meals: Combine carbs with protein and healthy fats to slow glucose absorption and minimize spikes.

   • Snack Wisely Before Exercise: If your glucose tends to spike during workouts, a small protein-rich snack beforehand can help stabilize levels.

When to Be Concerned

Occasional glucose spikes from exercise or stress are normal and generally resolve quickly. However, if you notice consistent patterns of high blood sugar during workouts or in stressful situations, consult a healthcare provider. They may recommend adjusting your:

• Exercise routine

• Stress management techniques

• Medications or insulin timing (for those with diabetes)

Turning Challenges into Opportunities

While certain exercises and stressors can temporarily elevate blood glucose, they also present opportunities for long-term glucose management. Regular physical activity improves insulin sensitivity over time, and effective stress management techniques can reduce chronic glucose variability.

The key is awareness: by understanding how your body responds to different activities and stressors, you can make adjustments to maintain steady glucose levels and stay on track with your health goals.

What strategies have worked for you in managing glucose spikes from exercise or stress? Share your tips in the comments below!