Upcoming Exam Season: Stress no more!

By: Ashley Smith

Exam season is upon us, and we all know what that means: studying, cramming, and… well, more studying. It seems we can never get enough! Yet, studying so much can cause immense stress. You know that feeling—your heart beats faster, you’re staying up at night worrying about finals or nervously drinking more coffee to push through a few more hours of studying? We know it all too well. However, during this time, it’s important to take care of ourselves, especially with diabetes. Yes, stressing over finals can impact blood glucose regulation, but fear not! Instead of worrying more about your glucose levels, read this article to learn how to combat stress and take care of yourself!

What does Stress do to your Body:

The stress we feel during exam season can be related to acute stress. Acute stress is a type of stress that is not ongoing or long-term, such as getting through finals season! However, stressful events like studying and taking finals can be associated with a higher Hemoglobin A1c (HbA1c), a measure of glucose regulation over the last few months (Hilliard et al., 2016; Yu et al., 2020). But why does stress cause higher glucose levels? It all comes down to your nervous system. The sympathetic nervous system is responsible for the stress we feel, and it increases glucose in our bodies via the hypothalamic-pituitary-adrenal (HPA) axis, which is simply the body systems in the brain and adrenal glands on top of your kidneys working together to increase blood glucose levels (Sharma et al., 2022). Our bodies have the HPA axis due to evolution, as it can be beneficial, such as by providing the brain with energy to stay alive. However, issues arise with the HPA axis when we cannot stop stressing about finals, even when there is no immediate danger (Sharma et al., 2022). The release of epinephrine and norepinephrine by the sympathetic nervous system causes an increase in glycolysis, glycogenolysis, and gluconeogenesis, all of which can raise blood glucose levels (Sharma et al., 2022). Now that you understand how blood glucose levels can increase, let's learn how we can combat it!

Combating Stress:

Healthy Eating:

Healthy diets can come in many forms. A good recommendation is Canada’s Food Guide if you need guidance. However, here are some additional recommendations for busy students during exam season! I know many students may reach for a donut or a cookie, but don’t! I understand it can be a comfort food during periods of stress, but eating healthy snacks will make you feel better instead (St. Joseph’s Healthcare Hamilton, 2012). Removing high-sugar foods from your house can be even better, as it reduces the temptation to reach for them (St. Joseph’s Healthcare Hamilton, 2012). Instead, try adding fruits and vegetables as snacks. Sliced apples, oranges, or even a bowl of grapes can be a great substitute, as they are packed with vitamins and are quick and easy to grab during study breaks (St. Joseph’s Healthcare Hamilton, 2012). It might also be helpful to eat smaller meals rather than a few large ones. Smaller meals are easier to prepare, less time-consuming, and perfect for a busy student during exam season (St. Joseph’s Healthcare Hamilton, 2012). Overall, these tips will help you eat healthier in no time!

Mediation:

Meditation and mindfulness practice is when you focus on the present moment without judging your inner thoughts, to boost your mood and decrease stress (Bokma, 2024). The impact that stress has on our bodies is due to how we respond to that stress, and mindfulness teaches us how to respond healthily and effectively (Bokma, 2024). A few meditation practices that you can try between study sessions involve a body scan and breath awareness. A body scan involves paying attention to your body and how it feels. You can try it now! If you’re sitting down, how does your back feel against the chair? How do your hands feel? Your legs? There is so much sensation we filter out, but by taking time to do a body scan, you can relax your mind and decrease stress, which in turn helps your blood glucose levels (Bokma, 2024). Next, let's try the breath awareness activity. Breath awareness involves breathing slowly and deeply while paying attention to the rise and fall of your chest (Bokma, 2024). This helps calm down your thoughts and decrease stress. How about trying it during your next study break?

Exercise: 

Exercise can help decrease stress and regulate blood sugar levels—a win-win! Blood glucose levels decrease as your muscles use glucose, which lowers the amount of glucose in your blood (Zahalka et al., 2023). However, a word of caution: depending on the type and intensity of exercise, your blood glucose may fluctuate. It’s important, especially if you’re taking insulin or other medications, to monitor your blood sugar before, during, and after exercise to understand how your body responds (Zahalka et al., 2023). Safety is key. For a fun way to get moving during exam season, try dancing (Gormley, 2023)! There are many types of dance, like Zumba, Jazzercise, or Salsa Aerobics. Dancing isn’t only good for blood glucose levels, but it’s also fun and stress-relieving (Gormley, 2023)! How about trying a little dance session between study breaks? It could be fun!

Overall, going through exam season is tough, especially when you're also trying to regulate your blood glucose levels. However, after learning how stress increases blood glucose levels and how to combat stress, you're now equipped with the knowledge and skills to get through this exam season with ease! Happy studying everyone, and don’t forget to take care of yourselves. Let’s tackle this exam season with confidence!

References:

Bokma, A. (2024, May 10). Using the power of your body and mind. Diabetes Canada. https://www.diabetes.ca/about-diabetes-(3)/impact-stories/using-the-power-of-your-body-mind#:~:text=Mindfulness%20helps%20both%20mentally%20and%20physically&text=Mindfulness%20practices%20can%20go%20a,a%20chronic%20condition%20can%20bring. 

Gormley, B. (2023, October 19). Your guide to indoor exercise. Diabetes Canada. https://www.diabetes.ca/about-diabetes-(3)/impact-stories/your-guide-to-indoor-exercise 

Hilliard, M. E., Yi-Frazier, J. P., Hessler, D., Butler, A. M., Anderson, B. J., & Jaser, S. (2016). Stress and A1C among people with diabetes across the lifespan. Current Diabetes Reports, 16(8). https://doi.org/10.1007/s11892-016-0761-3 

Sharma, K., Akre, S., Chakole, S., & Wanjari, M. B. (2022). Stress-induced diabetes: A Review. Cureus. https://doi.org/10.7759/cureus.29142 

St. Joseph’s Healthcare Hamilton. (2012). Diabetes – Managing Stress. https://www.stjoes.ca/patients-visitors/patient-education/a-e/PD%205356%20Dealing%20with%20Stress%20and%20Diabetes.pdf 

Yu, J. S., Xu, T., James, R. A., Lu, W., & Hoffman, J. E. (2020). Relationship between diabetes, stress, and self-management to inform chronic disease product development: Retrospective cross-sectional study. JMIR Diabetes, 5(4). https://doi.org/10.2196/20888 

Zahalka, S. J., Abushamat, L. A., Scalzo, R. L., & Reusch, J. E. (2023, January 6). The role of exercise in diabetes. U.S. National Library of Medicine. https://www.ncbi.nlm.nih.gov/books/NBK549946/