How Stress Impacts Your Health

Hey there, Funlifers!

Today, I want to talk to you about stress.

What is stress?

What are the effects of stress?

How should we address stress?

Since 2020, my clients and the people around me have described their stress levels at an all time high. The pandemic may be over, but everyone seems to be dealing with a type of PTSD that continues to build on itself. Stress is unavoidable, but how we perceive and manage it can dramatically influence our health and well-being. One of the main things I want to address in this article is that stress is normal but we have to take steps to manage it before it manifests into something more chronic.

Stress is an unavoidable part of life, but how we perceive and manage it can dramatically influence our health and well-being. In this article, I want to break down what stress really is and how it impacts us—both mentally and physically—and provide actionable strategies for managing it effectively.

Understanding Stress: A Necessary Adaptation

Stress is essential for growth. It is a key driver of adaptation in the human body. Whether through exposure to extreme temperatures, fasting, or physical training, stress forces our bodies to adapt and improve. For example, fasting stresses the body to function with fewer calories, and exercise involves the breakdown and subsequent rebuilding of muscles.

However, not all stress is beneficial. Stress can be divided into physiological stress (physical inputs like training or fasting) and psychological stress (how we perceive and respond to events). The latter is often the root of many chronic health issues.

The Negative Effects of Stress

1. Disrupted Sleep

   Stress often manifests as elevated cortisol levels, the body’s primary stress hormone. Under normal circumstances, cortisol is high in the morning and low at night, working inversely with melatonin (the sleep hormone). However, chronic stress keeps cortisol levels elevated, disrupting this rhythm. The result? Difficulty falling asleep, waking up in the middle of the night, or feeling tired during the day. Poor sleep further compounds stress, leading to a vicious cycle of exhaustion and reduced recovery.

   
   

2. Impaired Nutrition and Digestion

   When stressed, the body shifts into a “fight or flight” state, diverting blood from the digestive system to muscles. This diminishes the body's ability to absorb nutrients effectively. Additionally, stress can alter food choices, increasing cravings for high-calorie, low-nutrient foods due to hormonal imbalances like elevated ghrelin (hunger hormone) and reduced leptin (fullness hormone). One bad night of sleep can increase ghrelin and decrease leptin levels, making overeating almost inevitable.

   
   

3. Reduced Training Effectiveness

   Exercise is a stressor, but in a body already burdened by chronic stress, training becomes less effective. The body struggles to recover, leading to muscle tightness, fatigue, and potentially overtraining. Parasympathetic states, which are crucial for recovery, become harder to achieve, hindering growth and performance.

   
   

4. Posture and Mobility Issues

   Stress also shows up physically in posture and breathing patterns. Shallow, rapid breathing associated with stress keeps the body in a sympathetic (fight or flight) state. Over time, this can lead to poor posture, muscle tension, and reduced mobility. Incorporating focused breathing into mobility routines can signal the body to relax and improve flexibility.

   
   

Practical Solutions for Managing Stress

Managing stress effectively involves addressing both its psychological and physiological components. Here are some actionable steps:

1. Take Action

   Stress often stems from overthinking and underdoing. Procrastinating on tasks and avoiding difficult conversations only compounds stress. Break the cycle by taking immediate action—clean your space, tackle overdue tasks, or confront unresolved issues.

   
   

2. Prioritize Sleep

   To manage stress, prioritize quality sleep. Create a bedtime routine that minimizes screen time, incorporates relaxing activities, and promotes consistent sleep and wake times.

   
   

3. Optimize Nutrition

   Focus on what and how you eat. Sit down for meals, eat slowly, and choose nutrient-dense foods. Avoid eating on the go or while distracted to support better digestion and nutrient absorption.

   
   

4. Incorporate Restorative Practices

   Include activities that promote parasympathetic states, such as yoga, meditation, or deep-breathing exercises. These can counteract the physical effects of stress and help the body recover.

   
   

5. Build Community and Connection

   Social support is critical. Make time for hobbies, family, and friends to create joyful experiences and reduce stress. Reconnect with the people and activities that ground you.

   
   

6. Exercise with Balance

   Rather than overtraining, focus on sustainable routines that allow your body to recover. The key is "balance". Remember, recovery is where growth happens.

   
   

Stress is an inevitable part of life, but how we respond to it is within our control. Whether it’s through better sleep, intentional nutrition, or prioritizing action over procrastination, small, consistent changes can make a big impact.

Ultimately, stress doesn’t have to control you. It’s about shifting your perspective, taking charge, and building habits that support a healthier, more balanced life. How we perceive “stressors” in our lives can dramatically shift how we respond to and process stress. Remember, stress is happening for you, not to you—it’s an opportunity to grow stronger and more resilient.

Take these steps, and don’t let stress hold you back from living your best life.

See you next week!