The Impact of Chronic Stress on Metabolic Health

Modern life is stressful. 

Most Americans report they’re living with moderate to high levels of stress, and the numbers are steadily increasing (American Psychological Association, 2020). Our stress response initially developed to protect us from predators—if we came across a tiger in the jungle, we needed a sudden rise in cortisol and a subsequent rise in blood sugar to give us the energy to run away. 

But today, our sources of stress are inherently different. Stress may come from deadlines at work, relationship troubles, or concerns over finances, to name just a few possibilities. Instead of short bursts of stress, our stresses have become longer lasting and more spread out during the day. But despite that core difference—ongoing, dragged-out stress vs. sudden, momentary stress—much of our body’s response to it remains the same. And while stress may seem commonplace, it’s an often-overlooked contributor to poor metabolic health. 

To start with, stress increases the production of a hormone called cortisol. When cortisol is released in response to stress, it stimulates the appetite, increases insulin levels, and tells the body to stop burning energy and to store it instead.

Stress and our sleep

Another factor linking stress to poor metabolic health is that stress disrupts sleep. Poor-quality, inadequate sleep elevates appetite hormones and can increase insulin resistance, both known risk factors in the development of obesity and metabolic liver disease. 

And if all of that weren’t enough, research shows that stress alone can make us less likely to engage in physical activity.

How do we manage our stress?

So, now that we’ve reviewed the consequences of stress, what do we do about it? Given that modern life is filled with frequent and daily stressors, it’s important to develop strategies to calm our body and mind. We can’t eliminate stress entirely, but when we have a wide array of tactics that we can use to lower our stress levels and recenter our mind, we can keep stress from getting in the way of our weight-loss goals. With that in mind, let’s look at some simple stress-relieving techniques we can weave into our daily lives.

Breathing Techniques 

Practicing breathing exercises (link to handout on this topic) is a great way to create new healthy ways to cope with stress and negative emotions. The best part about using these techniques is that you can sprinkle them throughout your day whenever you feel your stress levels start to rise. 

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Meditation

When starting a meditation routine, it can be helpful to ease into it with guided meditation. Plenty of free videos are available on the internet, or you can look for a meditation app for your phone. Try a few different meditation themes and voices: you may need to experiment with several different versions to find what works best for you.

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Music

Music can have stress- and cortisol-reducing properties; not surprisingly, music has been used for years in hospital settings to lower stress and promote healing. Music choice varies widely from one person to the next, but the type of music doesn’t seem to matter as much as whether or not the listeners find the music to be relaxing.

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Take the time to create a personal relaxation playlist today. Listen to it in the car, while exercising, or whenever you feel your stress levels rise.

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Get Creative

No matter your skill level, creating art can decrease your levels of cortisol and activate your brain’s reward centers. In fact, simple activities such as coloring, drawing, painting, or working with clay have been shown to significantly decrease levels of stress and anxiety. Keep a sketchbook or an adult coloring book in the kitchen cupboard. The next time you feel triggered to stress eat, sit down at the table, put on some music, and start creating instead.

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Gratitude Journal

Gratitude is a powerful emotion. Interventions that seek to foster a greater sense of gratitude have been shown to improve sleep, positivity, and overall well-being. One of the easiest ways to nurture a sense of gratitude is by keeping a gratitude journal. Once a day, jot down three to five things you’re grateful for and why you’re grateful for each one. Try to find something new each day—then your brain will be constantly scanning your environment for positivity.

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Don’t like keeping a journal? Try snapping a photograph once a day of an image that evokes a feeling of gratitude. Your photo library will soon be filled with calming images that make you smile.

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*Resources available with PDF download*