How stressed are you?

Stress has a way of messing with our bodies. A little can help make us stronger, but too much can make us sick. Even the most prepared people I know are dealing with a lot because of major life changes, job pressures, or family issues. Here are a few of the ways stress messes with our bodies and screws up our health. Recognize the signs so you can start dealing with it.

Stress makes muscle gains slower. Chronic stress pumps out cortisol, which breaks down muscle protein. It also makes you sad and kills your motivation to train hard.

Stress makes it harder to lose weight. Stress and poor sleep mess up your hunger hormones, making you crave junk food and slowing your metabolism.

What happens inside your body during stress. Your brain releases hormones that make your heart race, blood pressure spike, and digestive system slow down. Short bursts of this are normal and helpful. But when stress never stops, it leads to serious health problems like heart disease and diabetes.

Stress messes with your gut. Chronic stress ruins your gut bacteria, which affects your digestion, immune system, and even your mood. This creates a cycle where stress hurts your gut, which makes you feel worse mentally and physically.

Stress makes you skip workouts. Big life changes derail your exercise routine. But staying fit actually helps you handle stress better.

Here's how to fight back.

Adjust what you're doing according to what's happening in your life. Don't plan a big muscle building program when life is chaotic. When you do exercise, warm up and see how you feel. If you're excited and ready, go for it. If you're dragging, do something short or get more rest instead. When things are crazy, be happy maintaining what you have.

Get more sleep with a plan. Turn off phones and computers at least an hour before bed. Give your mind time to unplug. Read something relaxing before you turn in for the night.

Fight back with your diet. Skip dairy and caffeine if they make things worse. Drink plenty of water and get enough fiber, but adjust the amount if you're having digestive issues.

Take just 10 minutes a day to calm and collect your thoughts. You can do it through yoga, meditation, progressive muscle relaxation or listening to soothing music. If none of those work, you can also try ASMR or autonomous sensory meridian response.

ASMR refers to a feeling of euphoric tingling or relaxation that happens when people hear a particular type of sound or watch certain videos. Videos of people doing calming things like flipping through a magazine, gently tapping, crinkling paper and playing with slime. You can go on YouTube and search for ASMR videos.

Make workouts a priority by scheduling them first thing each day. Try to exercise earlier when you have more energy. Keep workout clothes packed and ready. Meet friends to exercise so it's harder to cancel.

Click Here for Stress Relief Techniques - 9 Ways to Reduce Stress

Remember, some stress is good for you. It's the never-ending, unresolved stress that becomes dangerous. Learning to manage it isn't just about feeling better. It's about staying healthy long-term.

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Stress Response System

ACTH, produced by the pituitary gland, stimulates the adrenal cortex to release cortisol. Cortisol, together with adrenaline and other stress hormones, increases heart rate, raises blood pressure, and mobilizes energy by prompting the liver to convert glycogen into glucose for immediate use by muscles and the brain. Bronchioles dilate to improve airflow and oxygen delivery. Shortness of breath may still occur due to rapid breathing or anxiety. Stress also disrupts digestion through the gut-brain axis, which can lead to diarrhea, constipation, or stomach upset depending on the individual.

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4/8/2020
Updated 12/5/2020
Updated 9/4/2025