Stress is a natural part of life, but when it becomes chronic, it can take a serious toll on both your physical and mental wellbeing. While most people associate stress with feeling overwhelmed or anxious, its effects go far beyond mood changes. From digestive issues to hair loss, the impact of stress on the body is profound—and often unexpected.
Understanding how stress manifests physically can help you take proactive steps to regain control. Here are six surprising ways stress can affect your body, along with a few practical strategies to manage it.
1. Digestive Distress: When Stress Hits the Gut
The gut and brain are closely linked, meaning stress can have an immediate impact on digestion. Stress triggers muscle tension in the gastrointestinal (GI) tract, which can lead to bloating, constipation, diarrhoea, or even irritable bowel syndrome (IBS). It also weakens the intestinal barrier, allowing more gut bacteria to enter the body, which may cause further inflammation.
To take back control:
- Eat gut-friendly foods, such as fibre-rich vegetables and fermented foods (e.g., yoghurt, kimchi, kefir).
- Try relaxation techniques like deep breathing or gentle yoga to reduce gut-related tension.
- Stay hydrated and limit caffeine, which can worsen digestive distress.
2. Weight Fluctuations: The Stress-Food Connection
Stress and weight are deeply interconnected. Some individuals lose their appetite, leading to unintentional weight loss, while others turn to comfort foods, often high in sugar and fat, which can lead to weight gain over time. Elevated levels of the stress hormone cortisol contribute to fat accumulation, particularly around the abdomen.
To take back control:
- Be mindful of emotional eating triggers – are you truly hungry, or is stress prompting the craving?
- Keep nutritious snacks on hand to prevent reaching for processed foods during high-stress moments.
- Engage in movement you enjoy, whether it’s a short walk, a dance session, or stretching, to help regulate stress hormones naturally.
3. Sleep Disruptions: The Vicious Cycle of Stress and Insomnia
Stress can make it difficult to fall and stay asleep, thanks to an increase in cortisol and adrenaline levels. Racing thoughts, muscle tension, and an overactive mind can keep people tossing and turning for hours. Unfortunately, lack of sleep only exacerbates stress, creating a frustrating cycle of exhaustion and anxiety that can be difficult – but not impossible! – to break.
To take back control:
- Establish a consistent bedtime routine, such as reading, meditating, or listening to calming music.
- Avoid screens at least one hour before bed, as blue light can interfere with melatonin production.
- If stress is keeping the mind racing, try journaling before bed to clear intrusive thoughts.
4. Hair Loss: The Hidden Impact of Stress
Many people don’t realise that prolonged stress can lead to hair shedding or even alopecia! This occurs because stress pushes hair follicles into a “resting phase,” stopping them from producing new strands. Over time, more hair falls out – and it may take months for regrowth to begin, leaving unsightly empty spots that of course lead to yet more stress as self-confidence takes a hit.
To take back control:
- Support hair health with a balanced diet rich in iron, protein, and omega-3 fatty acids.
- Manage stress levels through relaxation techniques and regular scalp massages to improve circulation.
- Be patient – stress-related hair loss is usually temporary and will improve once stress levels stabilise.
5. Skin Irritation: Breakouts, Rashes, and Flare-Ups
Ever noticed a breakout before a big event? That’s no coincidence. Stress increases cortisol production, which can lead to inflammation, acne flare-ups, eczema, psoriasis, or even hives. Additionally, during stressful periods, people may neglect skincare routines or pick at their skin, worsening the issue.
To take back control:
- Stick to a consistent skincare routine, even during stressful times.
- Reduce inflammation by consuming antioxidant-rich foods, such as berries, green leafy vegetables, and nuts.
- Engage in relaxation techniques like meditation or deep breathing to keep stress levels in check.
6. Lowered Immunity: Why Stress Can Make You Ill
Chronic stress weakens the immune system, making it easier to catch colds, flu, and other infections. When stress hormones remain elevated for long periods, the body’s ability to fight off harmful bacteria and viruses is compromised.
To take back control:
- Get plenty of sleep, as rest is essential for immune function.
- Incorporate immune-boosting foods, such as garlic, citrus fruits, and leafy greens, into daily meals.
- Stay active—moderate exercise has been shown to reduce stress and enhance immune response.
Stress is an unavoidable part of life, but when it starts manifesting in physical symptoms, it’s time to take action. All the practices outlined can help – but if they’re not enough, you don’t have to do it all on your own! For those struggling with ongoing stress-related health concerns, speaking to a medical professional can provide further support and guidance – and there is absolutely no shame in that.
