So, just how does stress affect our blood sugar levels and put our precious hearts at risk?
And—most importantly—how can we take charge with smart, empowering strategies to keep both in check?
As a healthy-heart coach who’s all about helping us thrive, I know we can feel like we’re often juggling a million things—work deadlines, family chaos, and those big dreams we’re chasing—and stress can feel like an uninvited guest that throws everything out of whack, especially our blood sugar and heart health.
Heart disease is the number one killer of women, according to the CDC, and stress is a sneaky culprit that can spike blood sugar, fuel inflammation, and strain our hearts in ways we might not even notice until it’s serious.
Let’s dive deep into the science of how stress impacts your blood sugar and heart, why women are uniquely affected, and a fresh set of practical, science-backed tools to help you manage stress, stabilise blood sugar, and protect your heart—all while feeling like the vibrant, powerful being you are.
The stress-blood sugar-heart connection
Stress is a biological force that sets off a chain reaction in your body, affecting both your blood sugar and your heart in ways that can add up over time. When you’re stressed, your brain signals the release of stress hormones like cortisol and vasopressin, which prep your body for fight-or-flight by including pumping glucose into your bloodstream for quick energy, raising your blood sugar levels. 1
While this is helpful in a short-term crisis, chronic stress keeps blood sugar elevated, which can lead to insulin resistance, a stepping stone to type 2 diabetes, and a major risk factor for heart disease. A 2021 study in Diabetes Care found that chronic stress increases the risk of insulin resistance by 25% in women, and that’s a big deal for our hearts.
Here’s where it gets serious – high blood sugar damages blood vessels, making them less flexible and more prone to plaque build-up, which can lead to atherosclerosis, heart attacks, or strokes. Stress also fuels inflammation, which worsens this damage, and women are particularly vulnerable because our hormonal fluctuations—including our menstrual cycles, pregnancy, or menopause—can amplify these effects.
A 2022 Journal of the American Heart Association study noted that women under chronic stress have a 30% higher risk of cardiovascular events compared to men, partly due to stress-induced blood sugar spikes. Add in the fact that we often carry emotional stressors—like caregiving or societal pressures—and it’s clear why we need to tackle stress and blood sugar to protect our hearts.
How stress disrupts blood sugar and hurts your heart
Let’s break down the biochemistry so you can see exactly how stress throws your blood sugar and heart into a tailspin, because knowledge is it when it comes to empowering ourselves.
Here’s what happens when stress takes the wheel –
• Glucose spikes – Stress hormones like cortisol trigger your liver to release stored glucose, raising blood sugar levels. Chronic stress keeps this cycle going, leading to insulin resistance, where your cells stop responding to insulin, leaving sugar in your blood. A 2023 Endocrinology study showed that women with high stress had a 20% higher risk of insulin resistance, which strains the heart.
• Inflammation overload – Elevated blood sugar from stress fuels inflammation, which damages the lining of your arteries, making them more likely to collect plaque. A 2020 Nature Reviews Cardiology study linked stress-induced inflammation to a 25% increased risk of coronary heart disease in women.
• Blood vessel damage – High blood sugar stiffens blood vessels, raising blood pressure and forcing your heart to work harder. Post-menopausal women are especially at risk, as declining oestrogen reduces vascular protection, per a 2022 Hypertension journal report.
• Fat storage and weight gain – Stress hormones encourage fat storage, especially around the belly, which releases chemicals that further raise blood sugar and inflammation. A 2021 Obesity study found that women with chronic stress had a 15% higher risk of visceral fat, a heart disease risk factor.
• Heart rhythm disruptions – Stress and high blood sugar can trigger palpitations or arrhythmias, as they disrupt the heart’s electrical system. Women are more prone to stress-related heart rhythm issues, per a 2023 Circulation study, increasing the risk of serious events like stroke.
These effects are like a domino effect, and because women’s heart disease symptoms—like fatigue or subtle discomfort—can be hard to spot, stress and blood sugar imbalances can do damage before we realise it.
The good news?
You can break this cycle with targeted strategies that address stress and blood sugar while protecting your heart.
Fresh strategies to manage stress and blood sugar for heart health
The following strategies focus on calming your stress response, balancing blood sugar, and supporting your heart in ways that feel like a warm hug for your body and soul.
Incorporate low-glycemic whole grains
To keep blood sugar steady and reduce stress-related spikes, swap refined carbs for low-glycemic whole grains like buckwheat, or quinoa. These release glucose slowly, preventing the rollercoaster that strains your heart.
A 2022 American Journal of Clinical Nutrition study found that women eating low-glycemic grains had 15% lower blood sugar spikes and reduced stress markers. Trial a quinoa salad for lunch, buckwheat pancakes for breakfast, or brown rice in a hearty soup for dinner.
Handy Tip – Aim for 1–2 servings daily to keep your heart and blood sugar happy.
Boost chromium-rich foods
Chromium is a mineral that enhances insulin sensitivity, helping your body manage blood sugar under stress. Foods like broccoli, mushrooms, and legumes + beans are chromium powerhouses. A 2021 Nutrients study showed that adequate chromium intake reduced stress-induced insulin resistance by 12% in women. Add steamed broccoli and/or lentil sprouts to your meals, toss mushrooms into a stir-fry, or enjoy humus with carrot sticks.
Handy tip – include one chromium-rich food daily to support blood sugar and heart health.
Savour antioxidant-packed fruits
Stress creates oxidative stress, which damages blood vessels and spikes blood sugar, however antioxidant-rich fruits like berries, grapes, or citrus can fight back. These fruits neutralise free radicals and stabilise glucose, per a 2023 Journal of Nutritional Biochemistrial study that found daily antioxidant intake lowered heart disease risk by 14% in women. Pop some berries in your smoothie, or add lemon or orange slices to your water for a refreshing boost.
Handy tip – Aim for 1–2 servings of these fruits daily.
Lean on plant-based proteins
Plant-based proteins like black beans, tempeh, or hemp seeds provide steady energy, stabilise blood sugar, and reduce stress-related inflammation without the saturated fats in some animal proteins. A 2022 Plant-Based Nutrition study showed that women consuming plant proteins had 10% lower cortisol and better heart rate variability. Trial black bean tacos, crumble tempeh into a quinoa bowl, or sprinkle pre-soaked hemp seeds on coconut yogurt.
Handy tip – Include a plant protein in at least one meal daily for heart and blood sugar benefits.
Sip calming herbal infusions
Certain herbal infusions, like rooibos, liquorice root, or lemon balm, can soothe your stress response and support blood sugar balance. Rooibos, for example, lowers cortisol and improves insulin sensitivity, per a 2021 Phytomedicine study. Sip a cup of rooibos in the afternoon, trial an afternoon lemon balm tea or enjoy liquorice root for a sweet, calming treat.
Handy tip – Aim for 1–2 cups daily to ease stress and protect your heart.
Add fibre-rich root vegetables
Root veggies like kumara (sweet potatoes), parsnips, or beets are packed with fibre, which slows glucose absorption and reduces stress-induced blood sugar spikes. A 2023 Journal of Clinical Endocrinology study found that high-fiber diets lowered blood sugar variability by 13% in women under stress. Roast sweet potatoes for dinner, add parsnips to a soup, or grate beets into a salad.
Handy tip – Include one root veggie serving daily for a heart-healthy, stress-busting boost.
Practice portion awareness
Stress can lead to mindless eating, which spikes blood sugar and strains your heart. Instead of strict portion control, practice portion awareness—tuning into hunger and fullness cues while eating balanced meals. A 2022 Appetite study showed that mindful portion awareness reduced stress-related overeating and improved blood sugar control by 11% in women.
Handy tip – Use a smaller plate, pause halfway through your meal to check in, and aim for a balance of protein, fibre, and healthy fats in each meal.
Create a stress-busting meal ritual
Turn one meal a day into a stress-relieving ritual by eating in a calm environment—think soft lighting, no screens, and a focus on gratitude for your food. This lowers cortisol and stabilises blood sugar by creating a moment of peace. A 2021 Health Psychology study found that calm meal environments reduced stress hormones and improved heart rate variability by 10%.
Handy tip – Trial at breakfast or dinner – maybe lighting a candle or playing soft music to enhance the sense of calm.
Your heart-healthy action plan
Ready to put these strategies into action?
Here’s a simple plan to dovetail them into your life over a week, keeping stress and blood sugar in check while protecting your heart –
• Day 1 – Add a low-glycemic grain—trial a quinoa salad for lunch or buckwheat as a side dish.
• Day 2 – Include a chromium-rich food—enjoy broccoli with dinner or mushrooms in a stir-fry.
• Day 3 – Savour an antioxidant-packed fruit—snack on cherries or add pomegranate to your muesli.
• Day 4 – Incorporate a plant-based protein—make black bean tacos or sprinkle hemp seeds on our protein smoothie.
• Day 5 – Sip a calming herbal infusion—trial liquorice root in the mid-morning or lemon balm in the afternoon.
• Day 6 – Add a fibre-rich root veggie—roast sweet potatoes or add beets to a salad.
• Day 7 – Practice portion awareness and a stress-busting meal ritual at dinner, with soft lighting and no distractions.
You might want to cycle through these practices, adjusting to your preferences and lifestyle. Check in with your primary healthcare practitioner if you have diabetes, pre-diabetes, or heart disease risk factors to ensure your plan is the most appropriate for you.
You’re the hero of your heart
Stress and blood sugar spikes might attempt to throw you off balance; however, you’ve got the power to respond positively with every bite you take. Yes, we have challenges, although we can also protect our hearts with intention and care.
By embracing low-glycemic grains, chromium-rich foods, antioxidant-packed fruits, plant-based proteins, calming herbal infusions, fibre-rich root veggies, portion awareness, and stress-busting meal rituals, you’re not just managing stress and blood sugar—you’re building a heart-strong life that’s vibrant, joyful, and full of possibility.
Your heart is the heartbeat of everything you love, so maybe it’s time to nourish yours with love and confidence.
See you on this week’s #AlivewithFi 🙂
1 The University of Rochester Medical Centre has some read-worthy material on this topic -https://www.urmc.rochester.edu/encyclopedia/content?ContentTypeID=1&ContentID=2171
Fi Jamieson-Folland D.O., I.N.H.C., is The LifeStyle Aligner. She’s an experienced practitioner since 1992 in Europe, Asia and New Zealand as a qualified Osteopath, Integrative Nutrition Health Coach, speaker, educator, writer, certified raw vegan gluten-free chef, and Health Brand Ambassador.
