Experiencing stress impacts both mental health and physical health; the effects go hand in hand. That’s why caring for your body during tough times is crucial, and that includes managing your blood sugar.
Dr. Christopher Alcorn, DO, an endocrinologist with the Wendy Novak Diabetes Institute, explains that stress has a direct impact on blood sugar, saying, “Stress puts the body into more of a ‘fight or flight’ mode. This tells the body to make more sugar available in the blood for use, if needed."
Dr. Yesika Garcia, MD, an endocrinologist with the Medical Offices of Manhattan and contributor to Labfinder, explains that when we’re under stress, our bodies release hormones like cortisol and adrenaline, which signal the liver to release more glucose into the bloodstream so that we have energy to respond to the perceived threat.
“That response is helpful in short bursts, but when stress becomes chronic, it can lead to higher blood sugar levels and make the body less responsive to insulin,” Dr. Garcia says.
Dr. Sirin Pandey, MD, an endocrinologist with Inspira Health, adds to this, saying that chronic stress can be especially harmful for people with diabetes or prediabetes.
With this in mind, Parade asked six endocrinologists what they eat on days they know will be overwhelming. They all had the exact same answer.
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All six endocrinologists told Parade that on days that they know are going to be stressful, they make sure to eat a breakfast with protein, unsaturated fats and fiber. This combination helps keep blood sugar levels steady—even when life is chaotic.
“As a physician, most of my days have their share of stress, so I don't really change my diet based on how busy I expect the day to be. Instead, I try to start every morning with a balanced breakfast that includes protein, fiber and healthy fats because it helps me maintain steady energy throughout the morning,” says Dr. Nairi Berner, MD, an endocrinologist at City of Hope Orange County.
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Five of the six endocrinologists even have the same go-to breakfast on overwhelming days: Greek yogurt with berries and chia seeds. The Greek yogurt and chia seeds are a good source of protein, the chia seeds strike again by being high in unsaturated fats and the berries are high in fiber.
Dr. Alcorn says that, on stressful days, he sticks with eating foods he knows his body tolerates well. Hectic days are perhaps the worst time to experiment with new foods that your body may or may not agree with.
Besides eating a balanced breakfast, Dr. Rekha Kumar, MD, a senior medical advisor and obesity medicine specialist at Found, notes that on challenging days, she likes to have egg whites, feta and spinach in a whole wheat wrap. “I'll often save the second half of the wrap for mid-morning, which helps prevent a dip in blood sugar and keeps my energy steady through back-to-back meetings or patient visits,” she tells Parade.
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This is similar to endocrinologistDr. Ayushi Dixit, MD's pick: a three-egg omelette with spinach, peppers and onions sauteed in olive oil with half an avocado and berries on the side. It checks all the nutrient boxes for blood sugar balance.
Dr. Kumar adds that she also makes it a point to stay hydrated, which also contributes to blood sugar control. “I bring a water bottle to work with creatine and electrolytes mixed in, so I'm supporting muscle health and optimizing hydration in one step, without needing to carve out separate time for it,” she says.
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How To Support Your Body During Stressful Times Through What You Eat
Besides starting the day off with a balanced breakfast, there are other ways you can support your blood sugar on days you know are going to be stressful. Something all six endocrinologists say that you definitely don’t want to do is skip meals.
When you do eat something, Dr. Pandey says to aim for that aforementioned nutrient balance, focusing on protein, unsaturated fats and complex carbohydrates. She explains that this can look like peanut butter on whole wheat crackers, brown rice with chicken or beef, or eggs on sourdough bread. It also means skipping ultra-processed foods like cookies and pastries, which are notorious for raising blood sugar.
Dr. Dixit says that minimizing caffeine consumption in the morning and alcohol in the evening is another great way to avoid blood sugar peaks and drops.
If possible, Dr. Alcorn recommends figuring out what you’re going to eat in advance. That way, it takes the decision of what to eat off your plate, helping to relieve some stress. He also suggests avoiding overeating, which can lead to feeling worse and negatively impact blood sugar. “Eat until you are satisfied, but not stuffed; about 80% full,” he says.
Diet isn’t the only way you can keep your blood sugar levels steady on stressful days. Dr. Dixit says that taking a short walk after eating is another great way to support blood sugar. Walking is beneficial for mental health too, which can help with feeling more at ease on hard days as well.
It can also be helpful to incorporate habits that help you feel a greater sense of calm into your days. “Meditation and breathing exercises, listening to soft or calming music and talking with friends and family members can all help calm the stress hormone down,” Dr. Pandey says.
All of the doctors emphasize the importance of getting good sleep. “Sleep is one of the biggest factors people underestimate. Even one night of poor sleep can make the body more insulin resistant the next day,” Dr. Garcia notes.
Stress is something that no one can avoid, which is why it’s helpful to have a plan on how you’re going to support your body when you experience it. “One of the biggest misconceptions is that managing blood sugar is only about avoiding sugar. In reality, it’s about taking care of your overall health,” Dr. Garcia says.
You certainly can’t control everything that happens to you, but you can control how you choose to treat your body. Balanced blood sugar and a balanced mind go hand in hand.
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Sources
Dr. Christopher Alcorn, DO, endocrinologist with the Wendy Novak Diabetes Institute.Dr. Yesika Garcia, MD, endocrinologist with the Medical Offices of Manhattan and contributor to Labfinder.Dr. Sirin Pandey, MD, endocrinologist with Inspira Health.Dr. Nairi Berner, MD, endocrinologist at City of Hope Orange County.Dr. Rekha Kumar, MD, a senior medical advisor and obesity medicine specialist at Found.Dr. Ayushi Dixit, MD, endocrinologist in New York City.Xu, Z., Zheng, X., Ding, H., et al. (2024). The Effect of Walking on Depressive and Anxiety Symptoms: Systematic Review and Meta-Analysis. JMIR Public Health and Surveillance. doi: 10.2196/48355.Hence then, the article about we asked 6 endocrinologists what they eat before a stressful workday and they all said the same thing was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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