Diabetes, Alcohol, and Stress

Listen to episode 35 of The Diabetic Toolbox, Diabetes, Alcohol, and Stress

Diabetes, alcohol, and stress have a complicated relationship. If you are alive, stress is one of those things you cannot get away from, but you can learn to manage it; whether you have just been diagnosed with prediabetes or type 2 diabetes or this is a long-term diagnosis, the everyday grind of living with this disease can take its toll on your overall health.

Research at the Cleveland Clinic found that hormones from stress can increase your heart rate, blood sugar, and blood pressure, making it challenging to manage prediabetes or type 2 diabetes.    Depending on your stress level, you might experience physical symptoms, including headaches, stomach aches, shallow breathing, fatigue, inability to sleep, or sleeping too much.

     For many of us, alcohol is a tool to manage our stress and make ourselves feel better. An occasional drink can help you to feel happier and more relaxed. On the other hand, heavy and prolonged consumption increases your risk for anxiety, depression, and your ability to manage diabetes.

     Folks with diabetes have to be especially cautious when it comes to drinking because it can interfere with medication and raise your blood sugar, so be sure to speak with your medical team so that you know precisely how drinking might affect your condition.  I know from personal experience whenever my doctor asked how many drinks I had each week, I lowballed the number  because I was embarrassed and didn’t want my doctor to know how much I was really drinking.  Don’t do that; be honest with your medical team, it is the only way they can give you an effective plan for wellness success.

     Today, we will talk about other tools you can use to manage your stress, and yes, I am about to say it: drink responsibly. The tips we are going to discuss are great for folks managing diabetes and for their caregivers because caregiver burnout is real.

When you are healthy, your body deals with stress by increasing hormones like cortisol that prepare you for action and then quickly restore the usual levels once the challenge has passed.

     Relying on alcohol disrupts this balance. Your stress responses become less efficient, and you may build up tolerance, so you must drink more to achieve the same calming effects. Also, drinking may create additional sources of tension. You may develop mental and physical health issues, and drinking may interfere with your relationships and career.

     You can break the cycle if stress makes you drink more, and your drinking is causing more stress. Try these tips, and please do not hesitate to contact your doctor and loved ones if you need more support.

Tips for Dealing with Stress:

1. Plan. Identify potential obstacles before they occur. It is easier to stay calm when you recognize your options and have a plan of action to pursue.
   
   
2. Focus on solutions. Devote your energy to overcoming a challenge rather than complaining about it. Concentrate on the things you can change. Find ways to turn setbacks into opportunities for learning and growth.
   
   
3. Eat healthy. Self-care makes you more resilient. Nourish your body and mind with a balanced diet of whole foods and fiber. Limit your sugar, salt, processed foods, and empty calories intake.
   
   
4. Sleep well. High-quality sleep promotes healing. Go to bed at the same time each night to wake up feeling alert and refreshed.
   
   
5. Exercise regularly. Physical activity reduces stress hormones and lifts your spirits. Enjoy a variety of workouts so you will stay motivated while you build up your strength and condition your heart.
   
   
6. Live mindfully. Meditation and deep breathing can help you calm uncomfortable emotions and racing thoughts. Practice on your own or browse for instructional videos and apps online.

Tips for Drinking in Moderation:

1. Set limits. Decide how many drinks you will have before you get started. That way, you are less likely to overindulge. You may also want to schedule alcohol-free days or weeks.
   
   
2. Slow down. Pace yourself by sipping your wine. Stay hydrated with a glass of water in between each alcoholic drink.
   
   
3. Eat a snack. Alcohol enters your bloodstream more gradually when you have food in your stomach. You still need to drink responsibly, but a snack protects you.
   
   
4. Resist peer pressure. Do you find yourself drinking more when you are around some of your friends or coworkers? Create strategies for dealing with such triggers, like suggesting activities not involving alcohol.
   
   
5. Avoid binge drinking. A significant difference exists between having one drink daily for a week and having seven drinks in one evening. Stick to the conventional guidelines for no more than 1 or 2 drinks a day.
   
   
6. Ask for help. Moderate drinking is safe for most adults, but you may need to give up alcohol if you have certain medical conditions. Talk with your doctor about the appropriate decision for you.

     Positive thinking, relaxation practices, and self-care are more effective than alcohol when handling stress. This is a tip I learned from reading Stephen Covey’s book The 7 Habits of Highly Effective People. Step one: be proactive and focus on controlling what you can, not what you can’t.   If you think your drinking is affecting your relationships, health, and well-being, find a support group or ask your doctor for resources to help you get back on track.

     Be sure to share this episode with someone you love, and remember you are stronger than you give yourself credit and more blessed than you know.

With Peace & Love,

Renee

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