Stress takes many different forms. Stress can result from challenges at work, from problems in our personal relationships, from illness or injury, or simply when we find ourselves in situations outside of our control. Stress can also be the result of eating an unhealthy diet, not exercising (or exercising excessively), staying up late, smoking, or any of the other unhealthy choices we make.
But what happens inside our bodies when we are stressed?
When faced with a stressful situation, whether physical or emotional, the brain signals the body to make and release cortisol. Cortisol, commonly known as the “stress hormone,” puts your body on high alert, preparing it for whatever challenge comes its way. It does that to ensure it has the energy needed to move and think quickly, while at the same time minimizing bodily functions considered non-essential for the fight – such as digestion and immune response.
Energy is mobilized by breaking down the body’s stores of glucose and protein to increase blood sugar levels – all important when it’s a matter of survival. This is a healthy and normal process.
However, when someone is stressed all the time, cortisol is being continuously produced. This means that blood sugar levels will be consistently elevated – the result of the continuous breakdown of glucose and protein to keep it ready for the fight.
This is one of several ways in which having high cortisol levels makes weight management challenging. High blood sugar levels causes the body to store fat. Cortisol itself encourages this excess fat to be stored in the abdominal area. Abdominal fat is related to a higher risk of health concerns like heart disease, type 2 diabetes, certain cancers, and sleep apnea.
As the body perceives stress as a need for energy, cortisol will stimulate your body to seek out foods that can provide quick energy, such as sugary and high fat foods. Over time, this promotes overeating and weight gain as well.
Cortisol also encourages the breakdown of muscle for protein to be used for energy. The loss of muscle mass will slow metabolism, making it easier to gain weight and more difficult to lose it. Muscle loss also weakens the immune system, making it easier to get sick, and increasing the risk of osteoporosis, bone fractures, and falls.
Stress and related cortisol levels, are sensitive to our lifestyle habits. Research has shown that foods high in added sugars, sodium, animal meat, processed meats, caffeine, alcohol, and low carb diets all stimulate cortisol production. They act as stressors either by promoting inflammation, causing blood sugar fluctuations, or disrupting normal balance and functioning in the body.
Vegetables, fruits, starchy vegetables, probiotics, and omega-3 fatty acids help lower cortisol levels by providing essential nutrients, antioxidants, and anti-inflammatory compounds that improve gut health, balance hormones, and promote relaxation.
Additionally, regular exercise, sufficient sleep, deep breathing, social connections, laughter, and enjoyable activities are all effective in reducing stress.
Traditionally used by Native Hawaiians, māmaki tea helps relieve mental fatigue and exhaustion, while green tea contains natural compounds that boost calming hormones to counteract cortisol production.
