How nutrition for stress and diabetes interrelated?

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Nutrition for stress and diabetes

Diabetes control is a life-long endeavour. Diabetes is characterised by a lack of insulin synthesis, which allows cells to digest glucose from food and use it as energy. Insulin is either not created in sufficient quantities or does not work correctly, resulting in an increase in blood sugar levels. This can add to your daily stress.

Stress can be a major impediment to efficient glucose control. Stress hormones in your body may have a direct impact on glucose levels. When we are stressed or endangered, our bodies react. This is known as the fight-or-flight reaction, and it causes an increase in your hormone levels.

The responses can be emotional, biological, or physical, and they vary from person to person due to genetic and environmental factors, and they influence eating behaviour.


During this stress response, your body produces two hormones into your bloodstream called adrenaline and cortisol, and your respiratory rate increases. Your body transfers blood to the muscles and limbs, allowing you to fight the circumstance. If you have diabetes, your body may be unable to use and metabolise the glucose generated by your nerve cells. When glucose is not converted into energy, glucose accumulates in the bloodstream, leading blood glucose levels to rise.




Stress management is critical for maintaining good health. When we are under stress, our bodies require additional oxygen, energy, and metabolic cofactors such as vitamins and minerals. The body demands healthy food nutrients in people who are stressed, but we choose comfort foods like sugary and fatty foods, which are deficient in nutrients and further impair the metabolic processes.

Nutrients play specific roles in lowering stress and blood sugar levels:

Serotonin (5-hydroxytryptamin or 5-HT) is generated from the dietary amino-acid tryptophan (TRP) and helps to alleviate stress by stabilising blood sugar levels. Complex carbs — whole grains, veggies, and fruits – raise seretonin levels. Complex carbohydrate that is high in fibre aids in the maintenance of healthy digestive function. It allows food to linger longer in the stomach and slows the release of carbs, which aids in the delayed release of serotonin.


Omega-3 fatty acids: These fats aid in the development of nerve cells. DHA, an omega-3 fatty acid component, improves the brain’s ability to use various neurotransmitters and activates the gene that produces serotonin. Flax seeds, walnuts, and hemp canola oil are all high in omega-3 fatty acids.

Tryptophan is an amino acid that, in conjunction with other nutrients such as vitamin B6, magnesium, and niacin, helps to produce serotonin. Tryptophan is abundant in milk and whole grains. If you don’t get enough tryptophan, you won’t get much serotonin.


Phenylalanine and tyrosine: These nutrients aid in the growth of brain neurons and the production of antidepressants. Foods high in vitamin C aid in the metabolism of these substances. The main sources of phenylalanine and tyrosine are tofu, dairy products, bananas, avocados, lima beans, pumpkin seeds, sesame seeds, and almonds.


Vitamin C: It is a stress reliever that works by strengthening the adrenal glands. IT aids in stress recovery by reducing fatigue. Stress depletes vitamin C levels in the body, lowers the body’s resilience to infection and disease, and adds to the body’s stress. When we increase our intake of vitamin C, the detrimental effects of stress hormones are reduced, and the body’s ability to fight the stress response improves. This will aid in the creation of dopamine in the body, making the person feel relaxed. Increase your intake of vitamin C-rich foods such as oranges, kiwis, bell peppers, tomatoes, broccoli, lemon, amla, and so on.

Vitamin B6: They aid in the proper functioning and maintenance of the neurological system. Vitamin B deficiency may raise the chance of acquiring stress-related symptoms such as irritability, tiredness, and depression. They aid to maintain your energy levels and mood by managing blood sugar.

The most important B-vitamin is vitamin B5 (pantothenic acid), also known as anti-stress vitamin B5, which helps strengthen the adrenal glands. Peas, green vegetables, seafood, peanuts, legumes, and whole grain cereals are all good sources of this vitamin.


Magnesium: Magnesium is associated with stress. It is essential for a variety of bodily processes such as muscle relaxation, heart rate regulation, and the creation of fatty cells. Physiological stress depletes magnesium levels in the body, particularly in the heart and other important organs. Add nuts, pumpkin seeds, green leafy vegetables, and other magnesium-rich foods to your diet.


Selenium is a mineral that is involved in the reactions that release energy from cells. It has an effect on adrenal gland function by inducing exhaustion. Brazil nuts and whole grains are high in selenium if cultivated on selenium-rich soil. A sufficient quantity of vitamin E boosts selenium’s efficacy.

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