One of the biggest accelerators of ageing—and a major contributor to a whole host of health issues—is chronic stress! Apart from the common recurring thoughts like a mixtape stuck on repeat, stress also causes significant weight gain, inflammation, anxiety, fatigue and can affect your menstrual cycle, too.
Stress triggers a cascade of physiological responses, particularly the release of cortisol and other stress hormones.
Acute stress vs. chronic stress: What’s the difference?
Not all stress is bad. Acute stress is a normal part of life—it’s your body’s immediate response to a perceived threat and usually passes quickly.
However, chronic stress is a different story. It’s a prolonged state of emotional or psychological strain that lasts for more than three weeks. When stress drags on like this, your adrenal glands keep churning out cortisol, which can wreak havoc on your body.
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I’ve personally seen chronic stress be at the root of so many health issues—from weight gain and hormonal imbalances to digestive troubles and fertility challenges.
Common triggers of chronic stress
Chronic stress can stem from a wide range of sources, such as:
- Challenges in relationships
- Parenting demands
- Grief and unresolved trauma
- Job-related stress
- Financial worries
- Caregiving responsibilities
- Intense exercise without enough recovery time
- Poor sleep habits
- Living in a constant state of “busy-ness” without proper downtime
- Nutritional deficiencies
- Poor diet and high processed food intake
Chronic stress isn’t just about feeling frazzled or emotionally drained. You might also be experiencing what I call “sneaky stress”—a form of stress that affects your body on a physiological level, even if you don’t feel stressed mentally.
What is sneaky stress and why is it a problem?
Sneaky stress is when your body is in a state of stress—even if your mind feels like it’s coping just fine. This kind of stress keeps your adrenal glands working overtime, pumping out cortisol and keeping your body stuck in survival mode.
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I’ve worked with countless clients who didn’t think they were stressed because they were mentally coping well. Yet, their bodies were showing all the signs—chronic fatigue, stubborn belly fat, hormonal chaos, bloating, IBS, poor immune function. Unless you take steps to help your body shift out of this state, you’ll stay there.
Signs your body is dealing with sneaky stress
- Poor sleep quality or not getting enough sleep
- Gut health problems like leaky gut or an imbalanced microbiome
- Suboptimal liver function
- Hormonal imbalances (such as high oestrogen, elevated androgens, PCOS, endometriosis, or menopause symptoms)
- Underactive thyroid function
- High sugar intake or unstable blood sugar levels
- Lack of rest and recovery time
- Frequent alcohol consumption
- A diet high in processed foods
One of my clients had been dealing with relentless bloating, IBS and energy crashes, despite eating well and exercising. When we dug deeper, sneaky stress was the real culprit—keeping her cortisol elevated and her gut in a terrible state, just leaving the house was a problem as she had to plan her day around her gut and the risk of random bowel movements.
How the stress response works
When you encounter a stressor—whether it’s emotional stress or physical strain—your body responds by activating the endocrine system. Here’s how it works:
- Your brain’s role: The amygdala and hypothalamus in your brain recognise the stressor
- Fight-or-flight mode: The hypothalamus activates the sympathetic nervous system, triggering the release of stress hormones like adrenaline and norepinephrine
- Cortisol surge: The hypothalamus and pituitary gland send signals to the adrenal glands to release cortisol—the main stress hormone
In short-term situations, this response is helpful. But if stress becomes chronic, your body gets stuck in this fight-or-flight state. This leads to an overload of cortisol, which can throw your hormones out of balance and cause a range of health issues. And eventually can lead to adrenal burnout.
The health impacts of long-term stress
From my own journey of managing stress to helping countless clients do the same, I’ve seen just how destructive chronic stress can be. Persistently high cortisol levels can contribute to:
- Hormonal imbalances and PMS
- Weight gain, particularly around the middle
- Digestive troubles like IBS and bloating
- Fertility challenges
- Autoimmune conditions
- Mental health struggles such as depression and anxiety
Is your body stuck in stress mode?
If you’re experiencing several of these symptoms, it might be a sign that your body is stuck in a state of chronic stress:
- Trouble falling asleep or staying asleep—lying awake for hours or waking up between 2-4 am and struggling to fall back to sleep
- Digestive issues like IBS, bloating, or poor gut health
- Waking up tired, no matter how long you sleep
- Afternoon energy slumps—relying on coffee or sugar to get through
- Getting a second “wind” or feeling wired but tired in the evening
- Feeling irritable, angry, or unmotivated
- Random headaches
- Blood sugar crashes and feeling “hangry”
- Muscle aches and tension
- Low libido
- Heavy or painful periods
- Weight gain or difficulty losing weight, particularly around your middle
- Craving salty foods
- Needing alcohol to unwind and relax
- Struggle to switch off from your day
- Feel yourself being reactive rather than responsive
How chronic stress speeds up ageing
Chronic stress doesn’t just make you feel unhealthy—it can actually accelerate the ageing process.
Here’s how:
- Shortening of telomeres: Stress can speed up the shortening of telomeres—the protective caps at the ends of your chromosomes—leading to faster cellular ageing
- Oxidative stress: Chronic stress can increase oxidative stress, which damages cells and accelerates ageing
- Chronic inflammation: Long-term stress triggers chronic inflammation, which is linked to age-related diseases like heart disease, diabetes, neurodegenerative disorders, and some cancers
How to break free from chronic stress
One of my clients came to me exhausted, inflamed, and feeling stuck in survival mode. By focusing on sleep, targeted nutrition, stress management techniques, and a few key supplements, she transformed her energy, balanced her hormones, and finally started to feel like herself again.
Here are some strategies that I’ve seen work wonders for my clients:
- Prioritise sleep: Aim for 7-9 hours of quality sleep each night
- Eat nutrient-dense foods: Focus on a balanced diet with plenty of vegetables, lean proteins, and healthy fats
- Exercise smart: Choose moderate-intensity activities like walking, yoga, or strength training
- Practice mindfulness: Meditation, deep breathing, and mindfulness practices can help shift your body out of fight-or-flight mode
- Support with supplements: Magnesium, adaptogenic herbs, and B vitamins can support adrenal health and help manage stress
- Cut back on sugar: High sugar intake can exacerbate stress and inflammation
