Stress is a normal response to life’s challenges. However, chronic stress can take a serious toll on metabolic health. Understanding how stress affects the body and learning effective ways to manage it can help support your overall well-being. Keep reading to learn the ways in which stress affects your health and the steps you can take to minimize its impact.
Understanding Stress and Its Effects on Metabolic Health
When faced with a stressful situation, your body releases stress hormones—primarily cortisol and adrenaline. These hormones prepare the body for a “fight or flight” response by increasing heart rate and mobilizing energy from stored sources. While this response is beneficial in short bursts, chronic stress can lead to metabolic dysfunction in several ways:
Elevated Blood Sugar and Insulin Resistance
Cortisol can raise blood sugar levels by promoting gluconeogenesis, the process by which the liver produces glucose from non-carbohydrate sources like amino acids, glycerol, and lactate. Over time, elevated glucose levels and the corresponding rise in insulin levels can disrupt metabolism, leading to insulin resistance and a higher risk of type 2 diabetes.
Increased Fat Storage, Especially in the Abdomen
Persistent stress is known to trigger hormonal and metabolic changes that contribute to weight gain by affecting fat storage, appetite regulation, and overall energy balance. Stress is indeed strongly linked to excess visceral fat and abdominal obesity, although individual differences in stress hormone levels and sensitivity may explain why some people are more affected than others.
Disrupted Sleep
Stress can interfere with sleep quality, leading to shorter sleep duration and increased nighttime waking. Chronic stress and sleep disruptions, including conditions like insomnia and obstructive sleep apnea, can lead to elevated cortisol levels, which may interfere with the body’s stress response and contribute to metabolic issues, such as obesity and type 2 diabetes.
Increased Cravings and Poor Food Choices
Stress often leads to cravings for high-sugar, high-fat comfort foods, which can contribute to weight gain. These foods cause fluctuations in glucose, which can further exacerbate stress-related metabolic disruptions. Additionally, the stress hormone cortisol can influence appetite regulation, prompting overeating and increased calorie intake.
Excess Inflammation and Oxidative Stress
Prolonged emotional or social stress has been linked to increased inflammation and oxidative stress (an imbalance between harmful free radicals and the body’s ability to neutralize them). The combination of inflammation and oxidative stress can lead to tissue damage and has been linked to diseases like diabetes, cardiovascular disease, and cancer.
Strategies to Reduce Stress and Improve Metabolic Health
Managing stress effectively can help enhance metabolic health and lower your risk of developing chronic diseases.
Here are a few practical ways to enhance your stress response and boost metabolic health:
Follow a Well-Formulated Ketogenic Diet
A ketogenic diet is widely recognized for its ability to lower blood glucose, increase insulin sensitivity, decrease body fat, and improve lipid profiles. Additionally, research suggests that the ketone body beta-hydroxybutyrate has neuroprotective effects and may reduce inflammation and oxidative stress. Ketogenic diets have also been shown to help control appetite, decreasing the likelihood of stress-driven overeating.
This way of eating includes nourishing, delicious food, such as meat, seafood, leafy green vegetables, nuts, seeds, and full-fat dairy products. Learn more about ketogenic diets and which foods to include.
Get Adequate High-Quality Sleep
Prioritizing sleep is essential for managing stress and protecting metabolic health. Studies show that sleep deprivation increases cortisol levels, disrupts hunger hormones, and drives food cravings.
Tips for better sleep:
- Maintain a consistent sleep schedule, aiming for seven to nine hours nightly.
- Reduce exposure to blue light from screens before bed.
- Create a relaxing bedtime routine, such as reading or meditating.
- Keep your bedroom cool, dark, and quiet.
Learn more in our article about sleep and metabolic health.
Engage in Regular Physical Activity
Exercise can help reduce stress in addition to providing health benefits. Elevated stress levels have been linked to reduced physical activity, while more physical activity is associated with less stress and better mood.
Although doing vigorous exercise can help work off stress, more gentle forms of physical activity can also be effective, including walking in a relaxing setting. In one study, taking a 15-minute walk in natural surroundings was found to reduce cortisol levels. And yoga and tai-chi are known for their ability to lower stress and reduce anxiety.
Practice Mindfulness
As a complement to physical movement, mindfulness and relaxation practices can help reduce stress hormone levels and enhance resilience to stress, improve emotional regulation, and promote a sense of well-being.
Here are some specific practices that can help manage stress:
- Deep breathing exercises: Focused breathing techniques, such as diaphragmatic breathing, can relieve stress and anxiety.
- Meditation: Regular mindfulness or guided meditation can reduce stress, improve focus, and increase emotional awareness.
- Progressive muscle relaxation: This involves tensing and relaxing different muscle groups, which helps release physical tension and promotes relaxation.
Connect with Others
Strong social connections and emotional support play an important role in protecting against stress. Engaging in meaningful relationships and activities can help people cope with stress, protect against mental health issues like PTSD, and reduce the negative health effects of stress and trauma.
Here are some specific recommendations to leverage social connections for stress management:
- Spend time with loved ones: Regularly connect with family and friends to strengthen bonds and offer mutual support.
- Call a friend when feeling stressed: Reach out to a trusted friend for a chat or venting session when you’re feeling overwhelmed.
- Engage in enjoyable activities: Participate in hobbies or social events that bring joy and help take the focus off stress. In addition to family and friends, look for groups that offer a sense of community and shared experiences to reduce feelings of isolation.
- If needed, consider seeking professional support: A therapist or counselor can help you navigate and manage more significant life stressors.
Take Home Message
Chronic stress can lead to metabolic issues like insulin resistance, increased fat storage, and appetite disturbances. Fortunately, managing stress through lifestyle changes can support better metabolic health and improve your sense of well-being.
If you’re faced with significant stress or metabolic health concerns, it may be beneficial to work with a healthcare professional to develop a personalized strategy.
