Don't Let Stress Impact Your Health

We can all agree that we experience stress at some point in our day-to-day lives. It is an unavoidable aspect of life. Stress is a natural response to the challenges and demands we experience, ranging from traffic, kids, work, relationships, finances, and so much more. We can experience two types of stress, acute (short-term) and chronic (long-term). Acute stress is a temporary response to an immediate stressor like traffic or a work deadline and resolves itself after that stressor is no longer present. Chronic stress is responding to an ongoing stressor, whether it is financial insecurity, a demanding job with long hours, a primary caretaker for a loved one, or even a chronic illness that impacts your daily life and typically does not resolve itself. When you experience chronic stress your body is under a constant state of tension.

Chronic stress is the most concerning and has been linked to many chronic conditions, including heart disease, diabetes, obesity, gastrointestinal disorders, and autoimmune disorders. Chronic stress can lead to increased inflammation, a weakened immune system, elevated blood pressure, imbalances in gut health, and metabolic imbalances. All of these can leave us feeling not our best physically and mentally.

We all have different ways of dealing with stress; some are healthy, and some are unhealthy. Stress eating is one common coping mechanism people use for dealing with chronic stress. When the body is constantly stressed, the hormone cortisol is released, which can increase appetite and lead to craving unhealthy (high sugar, high fat) foods. We know that these high-sugar high-fat foods may provide temporary relief and comfort; however, they can also lead to mood swings, irritability, anxiety, and depression due to large swings in your blood sugar levels. We also know that stress is a major contributor to sleep problems and insomnia, which only makes stress worse. Poor sleep can also increase hunger hormones, leading to an increased appetite and stress in eating.

So, what can you do? Here are a few tips to help you manage stress and set yourself up for good health.
• Practice stress reduction techniques like meditation, deep breathing exercises, and yoga.
• Engage in regular physical activity, as physical activity has been shown to help reduce stress and cortisol levels. Aim for 150 minutes of moderate activity each week.
• Maintain a balanced diet and choose nutrient-rich foods more often than high-sugar high-fat foods. Fill up on fruits, vegetables, whole grains, proteins, and healthy fats.
• Develop a sleep routine to help you sleep 7-9 hours every night. Sleeping helps lower blood pressure, reduce cortisol, and feelings of relaxation.
• Practice mindful eating and pay attention to hunger cues to overcome emotional and stress eating. Check out the hunger fullness scale and make sure to stay between 4 and 5.
Lastly, seek professional guidance from a licensed therapist or counselor if you need additional support in managing stress and be sure to scheduled routine physicals with your health care provider to monitor important health numbers like blood pressure and blood sugar levels.

by Chelsea Reinberg, Nutrition, Food Safety and Health, 2025