How Do I Stop Stressing? Stress And Its Impact On Health Explained

While stress can feel unpleasant in the moment, it is also important to understand how it also impacts our health and wellbeing long-term. To do this, we first have to know what happens in the body when we experience stress. 

Understanding Stress: The Body's Fight-or-Flight Response

Our bodies are naturally programmed to protect us from threats – be it a physical attack or work stress. When we encounter this stress, our brain sends a signal to the adrenal glands to release hormones that could help keep us safe, including epinephrine and the ‘stress hormone’ cortisol.

Epinephrine initiates the ‘fight or flight’ response. It increases heart rate, blood pressure, respiratory rate, and sharpens senses while providing a quick burst of energy. Cortisol increases sugar in the bloodstream and slows bodily functions that are nonessential in that moment, like immune system activity, digestion, reproductive functions and growth processes. [1] These effects help conserve energy to cope with stress. When the threat passes, cortisol levels fall, and normal bodily functions are restored.

The Cortisol Connection: Why Stress Makes You Hold onto Pounds

As we mentioned above, high cortisol levels can slow essential functions in the body including digestion. Elevated cortisol is linked to increased storage of visceral fat (fat around internal organs in the stomach area). Increased fat storage in this area has been linked to a higher risk of cardiovascular disease and type 2 diabetes. [2] Cortisol influences appetite and cravings, often driving an increased desire for high-calorie, sugary, and fatty foods, which can also contribute to weight gain and obesity. [3]

Behavioral Pathways: Emotional Eating 

Some people cope with stress by comfort eating, also known as emotional eating. Rather than physical hunger – which develops slowly and can be identified by physical cues – emotional hunger is driven by stress, and often leads to mindless snacking and cravings that aren’t satisfied by eating. [4] 

Sleep Deprivation: A Stress-Weight Gain Amplifier

Although cortisol is often associated with negative stress, when balanced it helps the body manage glucose levels, inflammation, blood pressure and our sleep-wake cycles. [2]  Sleep is important not only to feel well-rested and alert – but it also allows the removal of toxins from our brains, tissue repair, muscle growth, hormone release and other key functions. When cortisol levels become high due to stress, it can disrupt our sleep-wake rhythm, which can increase the risk of weight gain, high blood pressure, heart disease, type 2 diabetes, stroke, and many more conditions. [5]

For many people, lifestyle changes like regular exercise and eating a healthy, balanced diet can help with managing stress and lowering cortisol levels. New weight loss treatments like GLP-1s can make it easier to implement healthy habits if your weight is preventing you from doing so. You can read more about the different treatment options available here.

Stress and Erectile Dysfunction: Direct Pathways to Sexual Health Issues

Another way that stress (and the weight gain it can cause) affects us in the bedroom is through sexual performance. For some men, this may manifest as premature ejaculation (PE), while for others it could be erectile dysfunction (ED). 

Climaxing early or finding it difficult to get or maintain an erection can cause further stress – creating a vicious cycle where anxiety around sexual performance worsens symptoms of both. As well as managing the cause of your stress, there are other ways to overcome PE and ED, including therapy, oral prescription medicines and physical methods like using penis pumps. [6]

Hormonal Imbalance: Stress's Impact on Testosterone Levels

Stress may also impact fertility, as it has been shown in animal studies to decrease testosterone levels and damage male reproductive organs. [7] Human studies have shown mixed results. Some indicate that psychological stress may impair semen quality, sperm motility and concentration, while others find no direct negative association with fertility outcomes. If starting a family is something you’re planning – it is important to develop strategies for managing stress. 

Beyond Weight and ED: Other Health Risks of Chronic Stress

While short-term response to stress can be helpful – even life-saving – remaining in fight or flight mode for an extended period of time can disrupt the healthy functioning of our bodies. This may increase the risk of developing:

• Sleep problems
• Weakened immune system
• Mental health conditions like anxiety and depression
• Digestive problems like irritable bowel syndrome (IBS) or ulcers
• Headaches, muscle tension and problems with memory or focus
• Heart disease, heart attack, high blood pressure and stroke [1]

Taking Control: Comprehensive Strategies for Health and Well-being

There are a number of different techniques to help manage and reduce stress. From deep breathing exercises and mindfulness to healthy eating, exercise and therapy – you’ll find our complete guide to reducing anxiety and stress here. 

If you think stress is causing you to gain weight, or preventing you from managing it through lifestyle changes, you can explore popular weight loss medications including Mounjaro, Saxenda and Compounded Liraglutide with B12* at ZipHealth.com. Start your free consultation today to see what treatment is best for you. 

*Compounded drugs are permitted to be prescribed under federal law but are not FDA-approved and do not undergo FDA review for safety, effectiveness, or quality.

References

1. Mayo Clinic Staff. Chronic stress puts your health at risk [Internet]. Mayo Clinic. Mayo Foundation for Medical Education and Research; 2023. Available from: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037 

2. Yoo EG. Waist-to-height ratio as a screening tool for obesity and cardiometabolic risk. Korean Journal of Pediatrics [Internet]. 2016;59(11):425. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5118501/

3. Cleveland Clinic. Cortisol: What it is, function, symptoms & levels [Internet]. Cleveland Clinic. Cleveland Clinic; 2021. Available from: https://my.clevelandclinic.org/health/articles/22187-cortisol 

4. Ha OR, Lim SL. The role of emotion in eating behavior and decisions. Front Psychol. 2023 Dec 7;14:1265074. doi: 10.3389/fpsyg.2023.1265074. PMID: 38130967; PMCID: PMC10733500.

5.Godman H. What’s keeping you from getting a good night’s sleep? [Internet]. Harvard Health. 2023. Available from: https://www.health.harvard.edu/staying-healthy/whats-keeping-you-from-getting-a-good-nights-sleep 

6. Mayo Clinic. Erectile dysfunction - diagnosis and treatment - mayo clinic [Internet]. Mayoclinic.org. 2022. Available from: https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/diagnosis-treatment/drc-20355782

7.Xiong X, Wu Q, Zhang L, Gao S, Li R, Han L, et al. Chronic stress inhibits testosterone synthesis in Leydig cells through mitochondrial damage via Atp5a1. Journal of Cellular and Molecular Medicine. 2021 Dec 10;26(2):354–63.

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