We all experience stress from time to time, and in fact, a little can even be good for us; it can sharpen cognitive focus, motivate us to work harder, and even leave us with that positive feeling of a job well-done once the stress has subsided. Occasional acute stress is not necessarily harmful either, since the physiological responses to these shorter-term triggers usually pass in time, with little to no long-term damage. Long-term, or chronic stress, on the other hand, is the kind that can persist for months, or even years, and wreak havoc on our metabolic processes. As a result, chronic stress can also threaten more serious conditions like cardiovascular disease, anxiety, depression, and even diabetes if it’s not kept in check.

What Happens In The Body When We Experience Stress?

When you feel stressed or overwhelmed, your brain sets off a series of reactions to help you face the challenge, or escape it as quickly as possible. This chain reaction is what we often refer to as our “fight or flight response,” and it can be incredibly useful if, for example, your physical safety is at risk or you need to survive a harrowing experience very quickly. Here’s how it works when your stress response is triggered:

• Your brain sends the sympathetic nervous system (SNS) into action, and also signals the endocrine system via your hypothalamic-pituitary-adrenal (HPA) axis.
  
  
• The pituitary and adrenal glands increase production of regulating hormones called catecholamines (including adrenaline), and steroid hormones called glucocorticoids (namely cortisol, or the “stress hormone”).
  
  
• Cortisol initiates glucose and fatty acids release from your liver to create extra stores of energy. 
  
  
• Your heart rate, respiratory rate, and blood pressure all increase, while blood flow is prioritized to active muscles instead of organs that are less involved in rapid motor function. Cellular metabolism and blood coagulation also increase, blood glucose becomes more concentrated, and you may experience a swift surge of muscular strength, mental clarity, and energy to aid you in your “fight” or “flight.”

When these stress responses are triggered too often over long periods of time, the HPA axis communication process can become impaired, leading to other chronic conditions like metabolic dysfunction, chronic fatigue, and immune disorders, among others.

How Chronic Stress Can Lead To Metabolic Dysregulation

With higher levels of cortisol due to stress, the body goes into a kind of high-alert mode where only the most necessary functions for dealing with the stressor are prioritized. In chronic stress situations, this heightened response is prolonged, and over time, can have the following adverse effects:

• Increased levels of visceral fat, especially around the abdomen. Cortisol activates glucose metabolism. When high levels of cortisol are present for too long due to chronic stress, excess glucose is stored as visceral fat around the organs and abdomen.
• Chronic inflammation. Excess visceral fat where it doesn’t belong is dangerous, and can produce pro-inflammatory cytokines, proteins that trigger inflammation.
  
  
• Reduced sensitivity to insulin. Chronic inflammation, lipotoxicity, and hormonal imbalances can make it harder for the body to recognize and utilize insulin, an integral component of healthy metabolic function.

Chronic Stress Can Have Adverse Long Term Health Effects

Our bodies are not designed to function optimally under sustained and constant stress. Chronic stress, therefore, has been linked to an increased risk for serious conditions like:

• Metabolic Syndrome
• Cardiovascular disease
• Type 2 diabetes
• Impaired cognitive function
• Mental health conditions like anxiety, depression, and PTSD. 

Heightened levels of cortisol over long periods of time have also been shown to increase food cravings for less healthy foods, which only further contributes to the risk of obesity, and poor blood glucose management.

Science-Backed Solutions To Help

Maintaining low levels of chronic stress in our daily lives is vital for key metabolic processes to function at their most optimal levels. As such, mind-body interventions like mediation, exercise, and breathwork may trigger the body’s “relaxation response,” and help lower blood pressure, resting heart rate, respiratory rate, and inflammation in the body. 

L-Nutra Health offers comprehensive and non-invasive programs like the 6-Month Metabolic Health Program and the 12-Month Diabetes Remission and Regression Program, designed to support metabolic health by promoting better blood glucose control and insulin sensitivity, targeting visceral fat loss, and protecting lean muscle mass. In addition to multiple cycles of a 5-Day low-glycemic Fasting Mimicking Diet (FMD), these scientifically-backed lifestyle programs also include lab monitoring, stress management techniques, exercise protocols, dietitian guidance, and physician oversight to support metabolic well-being.

Take the first step towards better metabolic health today. If you’ve been experiencing chronic stress, your body’s metabolic health is depending on you to explore the resources that can help you get it under control. Reach out to our L-Nutra Health team for a complimentary consultation call today and let us guide you toward improved health and wellness.