We all experience stress—but what happens inside your body when it strikes? Whether it’s a looming deadline or a life-altering event, stress triggers a cascade of hormonal and immune responses that can affect your health in powerful ways. Understanding these systems can help you manage stress more effectively and protect your long-term wellbeing.
When you encounter stress, your hypothalamus signals the pituitary gland, which then activates the adrenal glands. This is known as the HPA axis (hypothalamic–pituitary–adrenal axis). The adrenal glands release:
- Cortisol: The primary stress hormone, which increases blood sugar, suppresses non
–essential functions (like digestion), and helps the body respond to threats.
- Adrenaline (epinephrine): Increases heart rate, blood pressure, and energy supply.
These hormones are essential for short–term survival—but chronic stress can lead to prolonged cortisol exposure, which may contribute to:
- Weight gain
- Sleep disturbances
- High blood pressure
- Weakened immune function
Acute stress can actually boost immune function temporarily, helping the body respond to injury or infection. But chronic stress has the opposite effect, as it:
- Suppresses immune cell production
- Reduces antibody response
- Increases inflammation, which is linked to conditions like heart disease, diabetes, and autoimmune disorders
This means that long-term stress can make you more vulnerable to illness and slow down recovery.
While there are no specific dietary reference intakes targeting stress, both Health Canada and the U.S. National Institutes of Health emphasize the importance of:
- Balanced nutrition (especially B vitamins, vitamin C, magnesium, and omega
–3s)
- Regular physical activity (150
–intensity exercise)
- Adequate sleep (7–9 hours/night for adults)
- Mind
–body practices like meditation, yoga, or deep breathing
These lifestyle factors help regulate cortisol levels and support immune resilience.
Stress is inevitable—but chronic stress doesn’t have to be. By understanding how your endocrine and immune systems respond, you can take proactive steps to manage stress and protect your health from the inside out.
For more information, visit: Endocrine and Immune System Responses to Stress –– Food Components to Enhance Performance –– NCBI Bookshelf
