Stress is often treated as something that happens in the mind. A difficult day at work. Financial pressure. Poor sleep. An overwhelming workload.
But chronic stress does not stop there.
According to Nicole Jennings, spokesperson for Pharma Dynamics, prolonged stress can also affect how the body manages its metabolism. Over time, this may contribute to increased blood glucose levels, insulin resistance and the accumulation of harmful visceral fat around the abdominal organs in certain individuals.
The relationship, however, works both ways.
Metabolic health can influence how the body responds to stress, creating a cycle in which chronic stress may contribute to metabolic dysfunction, while metabolic disorders may make the body more vulnerable to the effects of stress.
When stress becomes chronic
The body is designed to respond to pressure.
When a person experiences stress, the body’s stress-response system becomes activated. Cortisol, often called the stress hormone, plays an important role in that response.
The problem can arise when this state of alertness continues for too long.
Jennings explains that chronic stress can keep cortisol levels elevated. Research shows that prolonged activation of the body’s stress-response system may disrupt glucose metabolism, reduce insulin sensitivity and encourage fat storage.
These changes are strongly associated with metabolic disease.
This means that stress management is not simply about feeling calmer. It can also form part of a broader approach to protecting physical health.
A cycle that can become difficult to break
The connection between stress and metabolic health is not one-directional.
Long-term emotional or work-related stress may increase the likelihood of developing metabolic conditions. At the same time, metabolic disorders can alter the body’s stress-response systems and potentially increase vulnerability to stress.
Prof Naidoo notes that chronic stress can negatively affect health outcomes in ways that are not always immediately obvious.
One example is excessive eating during stressful periods. This can contribute to weight gain, which is a potential driver for type 2 diabetes.
Overweight and obesity can also contribute to raised blood pressure and hypertension.
The result can become a difficult cycle: stress affects behaviour and the body’s metabolic processes, while metabolic dysfunction can further affect the body’s ability to cope with pressure.
South Africa’s growing metabolic health challenge
The issue is particularly relevant in South Africa, where metabolic disorders are becoming increasingly common.
According to the International Diabetes Federation, approximately 2.3 million South African adults are currently living with diabetes. This represents a prevalence rate of 7.2% among adults.
South Africa has the fourth-highest number of adults living with diabetes in Africa.
Obesity is another major risk factor for metabolic disease. Approximately one in two South African adults is living with excess weight or obesity, placing millions at increased risk of diabetes, heart disease and other metabolic conditions.
These figures highlight why metabolic health cannot be viewed through a single lens.
Diet and physical activity remain important. But Jennings says stress management is often the missing piece of the puzzle.
“You can be eating relatively well, but if you’re living in a constant state of stress, your body may still be experiencing metabolic consequences,” she says.
The gut-brain connection
The relationship between physical and mental well-being extends beyond stress.
Prof Naidoo points to increasing evidence around the gut-brain connection. Research in this area is producing findings that show the type of diet a person consumes can also play a role in mental health and well-being.
This adds another layer to the conversation around metabolic health.
What happens in the body can influence how we feel and respond to stress. At the same time, lifestyle factors can influence both physical and mental well-being.
Why workplaces should pay attention
Workplace stress is another important part of the picture.
Studies have found an association between workplace stress and a higher risk of developing metabolic syndrome.
Metabolic syndrome refers to a cluster of conditions that includes elevated blood pressure, high blood sugar, excess abdominal fat and abnormal cholesterol levels.
Together, these factors can significantly increase the risk of heart disease and stroke.
For South Africans facing economic uncertainty, job insecurity, rising living costs and demanding workloads, workplace wellness programmes could therefore provide an opportunity to support prevention.
Supporting employees’ well-being is not only about mental health. It can also form part of a broader approach to physical health.
Small changes can support better health
The stress-metabolism connection does not mean that poor metabolic health is inevitable.
Jennings highlights several lifestyle measures that can help regulate the body’s stress response and support better metabolic health.
These include:
- Regular physical activity
- Sufficient sleep
- A balanced diet
- Avoiding smoking
- Moderating alcohol intake
- Mindfulness practices
- Strong social support networks
The message is not about making one dramatic change overnight.
Instead, it is about recognising that everyday choices can contribute to long-term health.
Stress management is part of the bigger picture
For many people, stress management may still be viewed as a luxury or something to consider only when life becomes overwhelming.
Jennings argues that it should be viewed differently.
“Managing stress isn’t a luxury – it’s an important part of preventing chronic disease,” she says.
Recognising the physical impact of chronic stress can help people take a more complete approach to their health.
Mental well-being and metabolic health are not separate conversations. They can influence one another, sometimes creating a cycle that becomes increasingly difficult to ignore.
And when stress becomes unmanageable, Prof Naidoo encourages people to seek access to healthcare. Specialist healthcare practitioners are trained to assist with stress management and mental health conditions.
The first step may simply be recognising that stress does not only live in the mind.
Sometimes, the body is feeling it too.
