The role of emotions in blood sugar management: myth or reality?

What is glycemia, or blood sugar levels? 

Glycemia is the level of sugar (glucose) in the blood. Sugar is important for the body to function properly. The body's cells need it to produce energy by converting glucose into glycogen.

Normal blood sugar levels are between 0.70 and 1.10 g per liter of blood on an empty stomach. Postprandial blood sugar, i.e. 2 hours after a meal, should be less than 1.40 g per liter.

In people who do not have diabetes, the pancreas produces insulin (a hormone that allows glucose to enter the cells to be used as an energy source) according to variations in blood sugar levels. This is a ‘safety system’ that ensures that blood sugar levels do not fall too low.

For diabetic patients, this safety system needs to be constantly adjusted. Thus, medication dosage for people with diabetes is fundamental for glycemic control.

It is well known that certain foods, certain diseases (including diabetes) and lack of exercise can have a direct impact on blood sugar levels. What is less well known is that emotions can also influence blood sugar levels.

What biological processes link emotions to blood sugar levels? 

The role of stress and hormones 

Stress, whether acute or chronic, activates the hypothalamic-pituitary-adrenal (HPA) axis, resulting in the release of cortisol (the stress hormone) and adrenaline. These hormones play a crucial role in energy management, increasing glucose production by the liver (neoglucogenesis) to provide an energy ‘boost’ in the face of a perceived threat.

• Short-term effects: a rise in blood sugar levels due to the rapid release of glucose into the bloodstream,
  
• Long-term effects: chronic stress can disrupt blood sugar regulation, causing insulin resistance and increasing the risk of diabetes.
   

The role of the autonomous nervous system 

Sympathetic system: "fight or flight" mode 

Strong emotions (stress, fear, anger) activate the sympathetic nervous system, increasing the heart rate and releasing more glucose to meet the body's increased needs.
This can lead to temporary hyperglycemia, particularly in people with diabetes, where insulin is not always able to regulate this rapid increase.

Parasympathetic system: "rest and digestion" mode

On the other hand, positive emotions or states of relaxation (joy, calm, gratitude) activate the parasympathetic nervous system, helping to improve insulin sensitivity and stabilize blood sugar levels.

Positive emotions and their impact on blood sugar

Positive emotions release neurotransmitters such as dopamine and endorphins (commonly known as ‘the happiness hormones’), which help to reduce stress and improve glycemic balance. These substances act by reducing the response of the HPA axis and promoting better glucose metabolism.

For example, studies have shown that laughing or engaging in activities that bring pleasure can have a beneficial effect on blood sugar regulation.
Stable blood sugar levels can also encourage positive emotions, creating a beneficial circle between emotional well-being and metabolic balance.

How can you better manage your emotions with metabolic issues? 

Relaxation and deep breathing 

Techniques such as cardiac coherence, diaphragmatic breathing and mindfulness help to reduce cortisol levels and stabilize blood sugar levels.

For example, practicing 5 minutes of cardiac coherence three times a day has shown significant benefits in reducing stress in diabetic patients.

Yoga and meditation: your allies for a better emotional and blood sugar balance

Yoga, which combines breathing, relaxation and gentle physical activity, acts on the parasympathetic system, leading to a better glucose regulation. Meditation, meanwhile, helps to reduce anxious thoughts, thereby reducing stress-related fluctuations in blood sugar levels.

Exercise as emotional regulation 

Regular physical activity releases endorphins, improves insulin sensitivity and reduces the negative effects of stress. Moderate exercise (walking, swimming, cycling) is particularly recommended for people trying to manage their blood sugar levels.

Food as emotional and metabolic support 

Certain foods help reduce stress and stabilize blood sugar levels.

We recommend opting for foods rich in magnesium (almonds, spinach), omega-3 (oily fish, nuts) and fiber (vegetables, wholegrain cereals). You should also avoid excess fast sugars and stimulants such as caffeine, which can aggravate emotional and blood sugar fluctuations.

Psychological support

Working with a therapist to learn how to identify and manage the emotional triggers influencing blood sugar levels can be useful. Various approaches such as cognitive behavioral therapy (CBT) have been proved effective in managing stress and improving unhealthy eating habits.