When people talk about blood sugar management, they usually focus on carbs, exercise, and medication. But there’s a silent culprit that can raise your A1C without you even realizing it — stress. Chronic stress doesn't just affect your mood or sleep; it has a powerful influence on blood sugar levels and long-term A1C results.
When you’re under stress, your body releases cortisol — a hormone that helps you handle difficult situations. While this response is useful in short bursts, chronic stress keeps cortisol levels elevated. This can cause your liver to release more glucose, even if you haven’t eaten, resulting in higher blood sugar and — over time — a higher A1C.
Taking just 5–10 minutes a day to practice deep breathing, guided meditation, or mindfulness can lower cortisol levels and calm the nervous system. Apps like Calm or Insight Timer are great tools to help you start.
Walking in nature or even around your block helps reduce mental stress and improves insulin sensitivity. It’s a win-win for your mind and your A1C.
Writing down worries, frustrations, or gratitude can help process emotions and release stress. This reduces the internal pressure that affects blood sugar regulation.
Herbs like ashwagandha, holy basil, and rhodiola are known as adaptogens — natural substances that help balance your body’s stress response. Always check with your doctor before using them, especially if you’re on medication.
Going to bed at the same time each night, avoiding blue light, and winding down properly are all part of managing stress. Better sleep = better blood sugar control.
Isolation can increase stress levels. Having even one person to talk to regularly — a friend, family member, or support group — can make a huge difference in how your body handles stress.
Stress is unavoidable, but its impact on your A1C is something you can control. By identifying your biggest stress triggers and using natural tools to manage them, you’ll begin to notice improved blood sugar patterns and more stable A1C levels. You’re not just managing your numbers — you’re protecting your overall well-being.