Cortisol - Blood Sugar: a Reciprocal Relationship

Cortisol increases when blood sugar drops - and the cycle repeats!

In my previous article, I talked about the impact of chronic stress on both body and mind. You may recall that hormone disruptions are a major factor here, specifically due to the cortisol response. Today, I'd like to take a deeper dive to help you understand why that's such a huge factor in our overall health picture.

The Cortisol-Blood Sugar Connection: A Two-Way Street

Cortisol, our primary stress hormone, plays a vital role in energy regulation. When stress levels rise, cortisol signals the body to release glucose into the bloodstream, providing a quick energy source to handle the perceived threat. This response is a survival mechanism—great for short-term dangers, but problematic when stress becomes chronic.

Here’s the catch: Elevated cortisol levels over time contribute to insulin resistance, meaning your cells become less responsive to insulin, leaving excess sugar in the bloodstream. This can lead to blood sugar imbalances, weight gain (particularly around the midsection), energy crashes, increased cravings, and even a higher risk of metabolic disorders.

But this relationship works both ways. Blood sugar instability—caused by skipping meals, eating too many refined carbohydrates, or consuming excess sugar—triggers stress responses in the body. This sets off a vicious cycle: fluctuating blood sugar increases cortisol levels, and elevated cortisol further destabilizes blood sugar.

The Effects of Blood Sugar Dysregulation

When blood sugar levels swing between highs and lows, it can impact nearly every system in your body. Some of the most common effects include:

• Energy crashes and fatigue – The dreaded afternoon slump isn’t just about sleep; it’s mostly a sign of blood sugar fluctuations (which does relate to sleep, by the way - more on that to follow).

• Increased cravings – Especially for sugar and processed carbs, as the body tries to stabilize blood sugar quickly.

• Irritability and mood swings – Blood sugar instability affects neurotransmitters like serotonin (our "happy hormone") and dopamine (our motivator), which influence mood.

• Poor sleep quality – Cortisol and melatonin (the sleep hormone) work in opposition. If cortisol is high at night due to blood sugar instability, restful sleep becomes elusive.

• Brain fog and difficulty concentrating – The brain relies on stable blood sugar levels for optimal function.

• Increased inflammation – Chronic high blood sugar contributes to systemic inflammation, a root cause of many chronic diseases.

• 
  

How to Break the Cycle and Balance Blood Sugar

The good news? You can take simple, effective steps to support stable blood sugar and reduce stress in the process. Here are some practical strategies:

1. Always Include Protein, Healthy Fats, and Fiber in Meals

   • This combination slows digestion, preventing rapid blood sugar spikes and crashes.

2. Start Your Day with a Protein-Rich, Savory Breakfast

   • Swap out sugary cereals or pastries for eggs, avocado, nuts, or a smoothie packed with protein and healthy fats.

3. Move Your Body—Especially After Meals

   • A short walk after eating helps improve insulin sensitivity and keeps blood sugar levels steady.

4. Limit Processed Foods and Seed Oils

   • These contribute to inflammation and insulin resistance, making blood sugar harder to control.

5. Make Sleep a Priority

   • Poor sleep exacerbates blood sugar instability and raises cortisol levels. Aim for 7-9 hours of quality rest each night. (Practical tips coming soon)!

     
     

Final Thoughts

Managing stress isn’t just about relaxation techniques—it’s also about blood sugar stability. The reciprocal relationship between cortisol and blood sugar means that when one is out of balance, the other follows. By making intentional shifts in how we eat, move, and rest, we can break the cycle and support overall resilience.

Next week, we’ll explore another key piece of this puzzle: the importance of sleep and its relationship to stress and the cortisol response. Stay tuned!