Discover the link between sugar and stress, the importance of maintaining a normal sugar level, and how to promote better mental health and well being through a healthy lifestyle.

Key takeaways

• Excessive sugar consumption can lead to increased cortisol production, causing various physical and mental symptoms, such as fatigue, anxiety, and poor immunity.
• Insulin resistance due to frequent sugar intake can result in a continuous increase in cortisol, contributing to stress and health issues.
• Essential nutrients like magnesium, B vitamins, vitamin D, omega-3 fatty acids, zinc, and probiotics can be lost due to excessive sugar intake, impacting mental health and well being.
• Managing stress via lifestyle optimisation e.g. a balanced diet, regular exercise, and stress management techniques can support better mental health and well being.

Understanding the effects of sugar on our bodies can help us better manage our stress levels and overall health. This blog will explore the relationship between sugar and stress, and how you can reduce your overall stress levels.

Cortisol and sugar

When we consume excessive amounts of sugar, our blood glucose levels tend to rise rapidly. This can lead to an increase in cortisol production.

Cortisol is the primary stress hormone released by the adrenal gland. It plays a crucial role in our body's fight or flight response. However, cortisol production isn't solely triggered by threatening situations, but can also be a result of:

• Issues with insulin regulation
• High blood sugar levels seen as a physical threat
• Inflammation caused by excessive sugar intake

How stress increases sugar cravings

Under stressful conditions, the brain requires more energy to function effectively, particularly in areas associated with decision-making, focus, and memory. Glucose is the primary fuel source for the brain, and as stress increases, so does the demand for glucose. As a result, the body starts to crave sugar-rich foods, which can rapidly increase blood glucose levels to meet the brain's heightened energy requirements.

Moreover, sugar consumption triggers the release of neurotransmitters such as dopamine, serotonin, and endorphins in the brain. These chemicals are responsible for producing feelings of pleasure and reward, reinforcing the desire for sugar as a means of temporary emotional relief.

The rapid spike in blood sugar levels caused by sugar consumption is often followed by a sharp drop. This can lead to fluctuations in energy and mood. This rollercoaster effect can exacerbate stress symptoms and contribute to the development of insulin resistance over time, further increasing cortisol levels and perpetuating the cycle of stress and sugar cravings.

Insulin resistance and its impact on cortisol production

When we consume sugar frequently, our body may develop insulin resistance. This means it doesn't respond properly to insulin signalling. This resistance results in increased cortisol production, causing various unwanted physical and mental symptoms, such as:

• Fatigue
• Abdominal weight gain
• Anxiety
• Poor immunity
• Poor metabolic flexibility
• Chronic inflammation
• Increased risk of chronic diseases such as type 2 diabetes and heart disease

Key nutrients lost due to excessive sugar intake

Excessive sugar consumption can lead to an increased loss of essential nutrients that help maintain balance in our bodies and brains.

These nutrients include:

• Magnesium: found in green leafy vegetables, nuts, seeds, and whole grains, magnesium is critical for regulating the body's stress response, energy regulation, sugar cravings, and sleep.
• B vitamins: including B2, 3, 6, 9, and 12, B vitamins are essential for supporting the nervous system and producing neurotransmitters that support mood. They can be found in meats, fish, vegetables, and whole grains.
• Vitamin D: this vitamin has a protective role against anxiety and depression, stabilising and supporting the brain's inflammatory responses and protecting against oxidative stress.
• Omega-3 fatty acids: found in oily fish and some nuts, omega-3 fatty acids are crucial for providing the basis for brain tissues, acting as anti-inflammatories, and supporting cell membrane function.
• Zinc: supports neurochemistry, decision making, and word finding, zinc acts as a co-enzyme.
• Probiotics: found in fermented foods such as yoghurt, kombucha, and sauerkraut. Probiotics, along with fibre, help support the function of the gut biome, which produces key nutrients that support brain and mental functioning.

What is the recommended daily sugar intake?

In Australia, the dietary guidelines for added sugar aligns with the guidelines provided by the World Health Organisation (WHO). The WHO suggests that added sugars should make up less than 10% of your total daily energy intake.

For a person within the healthy BMI range, this equates to approximately 12 teaspoons of sugar per day. For additional health benefits, reducing added sugar intake daily to below 5% of total daily energy intake is often advised.

How to reduce your stress levels

When our bodies are under stress, we often resort to less healthy behaviours and mental habits. This is completely normal.

These behaviours may include relying on substances like alcohol, sugar or caffeine. Fatigue and stress can also negatively impact our motivation to exercise, sleep quality, and desire to connect with friends.

To support better mental health and lower your stress levels, lifestyle optimisation is key. Some ways to achieve this include:

• Reducing your sugar consumption by minimising processed foods and food with added sugar
• Eating a well-balanced diet with plenty of fruits, vegetables, whole grains, lean protein, and healthy fats
• Regular physical activity that you enjoy
• Adequate sleep
• Incorporating relaxation and mindfulness practices, such as meditation or yoga
• Building and maintaining strong social connections

By understanding the impact of sugar on our bodies, we can make informed choices to manage our stress levels and overall health more effectively.

To assist you on this journey, the Vively app offers personalised guidance and support for improving your metabolic health, managing stress, and making sustainable lifestyle changes. By incorporating healthier habits and managing stress in a more sustainable way, we can break the cycle of stress and sugar cravings, paving the way for a happier, healthier life.