How Does Stress Affect Your Physical Health?
What Happens When Your Body's Emergency Response Stays Turned On Too Long
HEALTH
Coach Marcus Jones
8/22/202614 min read
How Does Stress Affect Your Physical Health?
What Happens When Your Body's Emergency Response Stays Turned On Too Long
By Coach Marcus Jones
Everybody experiences stress.
Work.
Money.
Family.
Relationships.
Health concerns.
Deadlines.
Traffic.
Unexpected problems.
Even positive changes can create stress.
And here's something important:
STRESS ISN'T ALWAYS BAD.
Your body's stress response exists for a reason.
If you're facing an immediate threat, you want your brain and body ready to respond.
Your heart beats faster.
Your breathing changes.
Your attention sharpens.
Energy becomes available.
Hormones are released.
Your body prepares you to:
Fight.
Run.
React.
Survive.
That's an incredible system.
The problem isn't that your body has a stress response.
The problem is when you're constantly activating that response without enough opportunity to recover.
That's where:
CHRONIC STRESS
becomes important.
After 50, I think we need to look at stress differently.
Stress isn't just something happening inside your head.
It can influence:
Your heart.
Your blood pressure.
Your sleep.
Your muscles.
Your digestion.
Your appetite.
Your blood sugar.
Your immune system.
And perhaps most importantly...
your behavior.
Today, let's talk about what stress actually does to your body and what you can realistically do about it.
IN THIS ARTICLE
What stress actually is
Why your stress response exists
Acute vs. chronic stress
What cortisol does
What adrenaline does
Stress and your heart
Stress and blood pressure
Stress and blood sugar
Stress and inflammation
Stress and digestion
Stress and muscle tension
Stress and sleep
Stress and eating
Stress and your immune system
Why stress can feel different after 50
Practical ways to manage stress
When stress deserves professional help
QUICK ANSWER: HOW DOES STRESS AFFECT YOUR PHYSICAL HEALTH?
Stress activates physiological systems designed to help your body respond to challenges.
During short-term stress, hormones such as adrenaline and cortisol can:
Increase heart rate.
Raise blood pressure temporarily.
Increase alertness.
Make additional energy available.
And prepare your body for action.
That's normal.
The concern is chronic stress.
When stress is persistent, repeated activation of stress-response systems can contribute to problems involving sleep, blood pressure, metabolism, digestion, muscle tension, mood, immune regulation, and health behaviors.
Chronic stress doesn't automatically cause every disease.
But it can become one factor influencing overall health and quality of life.
FIRST, WHAT IS STRESS?
Stress is your body's response to a demand or challenge.
That challenge can be physical.
Emotional.
Psychological.
Or environmental.
Your brain evaluates what's happening and determines whether some type of response is necessary.
Sometimes the threat is obvious.
Imagine you're walking across a parking lot and a car suddenly speeds toward you.
You don't want your body saying:
"Let's calmly analyze this situation."
You need:
ACTION.
Your stress response helps provide it.
But modern stress often looks different.
Instead of escaping a physical danger, we may spend hours worrying about:
Money.
Work.
Relationships.
Health.
Family.
Or something that hasn't even happened yet.
Your body can still respond.
That's where things become interesting.
ACUTE STRESS VS. CHRONIC STRESS
Not all stress is the same.
ACUTE STRESS
Acute stress is short term.
Something happens.
Your body responds.
The situation passes.
Your body returns toward baseline.
Examples might include:
Giving a speech.
Avoiding an accident.
Taking an important test.
Handling an emergency.
Performing a difficult workout.
Or having a tense conversation.
Short-term stress isn't automatically harmful.
It can sometimes improve:
Alertness.
Focus.
Performance.
And reaction time.
CHRONIC STRESS
Chronic stress lasts much longer.
The stressor may continue for:
Days.
Weeks.
Months.
Or years.
Examples can include:
Long-term financial problems.
Caregiving strain.
An unhealthy relationship.
Ongoing workplace pressure.
Chronic illness.
Loneliness.
Or unresolved life circumstances.
Now your body isn't simply responding to one event.
You're repeatedly activating stress pathways.
That's where chronic stress can begin affecting health.
MEET YOUR AUTONOMIC NERVOUS SYSTEM
Your autonomic nervous system helps regulate functions you don't consciously control.
Including:
Heart rate.
Blood pressure.
Breathing.
Digestion.
And other physiological processes.
One major branch is the:
SYMPATHETIC NERVOUS SYSTEM.
This helps prepare you for action.
Another is the:
PARASYMPATHETIC NERVOUS SYSTEM.
This is more involved with rest, digestion, and recovery.
You need both.
Healthy physiology isn't about eliminating sympathetic activity.
It's about being able to activate when necessary...
and recover afterward.
WHAT DOES ADRENALINE DO?
During an acute stress response, your adrenal glands release catecholamines including:
EPINEPHRINE
commonly called adrenaline.
Adrenaline can:
Increase heart rate.
Increase cardiac output.
Redirect blood flow.
Open airways.
Mobilize energy.
And increase alertness.
That's exactly what you want if you're facing immediate danger.
The problem isn't adrenaline.
The problem is living as though every email is a tiger chasing you.
WHAT DOES CORTISOL DO?
Cortisol gets a bad reputation online.
You'll hear:
"Cortisol makes you fat."
"Cortisol destroys muscle."
"Cortisol causes belly fat."
"Lower your cortisol immediately."
Let's slow down.
CORTISOL IS NOT A BAD HORMONE.
You need cortisol.
It's produced by your adrenal glands and helps regulate:
Metabolism.
Blood glucose.
Blood pressure.
Immune function.
Inflammatory responses.
And your body's response to stress.
Cortisol also follows a normal daily rhythm.
Levels typically rise toward morning and decline later in the day.
The issue isn't:
"Cortisol exists."
The issue can be abnormal or prolonged activation of stress systems.
That's a much more accurate way to think about it.
STRESS AND YOUR HEART
Stress affects the cardiovascular system.
During acute stress:
Heart rate may increase.
Blood vessels may change tone.
Blood pressure can rise temporarily.
Your heart may work harder.
For a healthy person, those temporary changes are usually part of normal physiology.
But chronic stress may contribute indirectly and directly to cardiovascular risk.
Why indirectly?
Because stressed people may be more likely to:
Smoke.
Drink excessively.
Sleep poorly.
Exercise less.
Eat poorly.
Skip medications.
Or avoid medical care.
Those behaviors matter.
There may also be direct effects through repeated nervous-system, hormonal, vascular, and inflammatory activation.
Heart health is never just one thing.
CAN STRESS CAUSE A HEART ATTACK?
This needs a careful answer.
Chronic stress is associated with cardiovascular disease risk, and intense acute emotional stress can act as a trigger for cardiovascular events in susceptible individuals.
But saying:
"Stress causes heart attacks"
is too simplistic.
Heart attacks usually occur against a background of cardiovascular disease involving factors such as:
Atherosclerosis.
High LDL cholesterol.
High blood pressure.
Smoking.
Diabetes.
Age.
Genetics.
And other risks.
Stress can be part of the picture.
It isn't the whole picture.
STRESS AND BLOOD PRESSURE
We discussed blood pressure on Day 24.
Stress can temporarily raise blood pressure.
That's normal.
Imagine getting into an argument and immediately checking your blood pressure.
It might be higher than your usual resting measurement.
That doesn't necessarily mean you suddenly developed chronic hypertension.
But repeated stress and unhealthy coping behaviors may contribute to long-term cardiovascular risk.
That's another reason blood-pressure measurements should be taken:
At rest.
Under consistent conditions.
And interpreted as patterns rather than isolated numbers.
STRESS AND BLOOD SUGAR
Remember Day 26?
Insulin resistance.
Stress connects with that topic too.
During stressful situations, your body wants energy available.
Hormones such as cortisol and adrenaline can help increase the availability of glucose.
That's useful if you're preparing to:
Run.
Fight.
Or respond physically.
But modern stress often doesn't involve physical action.
You may simply be sitting at a desk worrying.
Chronic stress can influence glucose regulation through several pathways and can also change:
Sleep.
Food choices.
Physical activity.
And medication adherence.
For someone with diabetes, stress may make blood-glucose management more difficult.
DOES STRESS CAUSE BELLY FAT?
This claim gets oversimplified constantly.
Research has found relationships among chronic stress, cortisol regulation, appetite, metabolic health, and abdominal adiposity.
But you cannot say:
"Stress equals belly fat."
Body-fat distribution is influenced by:
Genetics.
Age.
Sex hormones.
Energy intake.
Physical activity.
Sleep.
Medications.
Metabolic health.
And other factors.
Stress may contribute.
But blaming every inch around your waist on cortisol isn't scientifically accurate.
STRESS AND INFLAMMATION
Day 25 was all about chronic inflammation.
Stress connects there too.
Chronic psychological stress can affect immune regulation and inflammatory signaling.
But once again:
Stress doesn't mean your entire body is "inflamed."
And you cannot determine your inflammatory status based on how stressed you feel.
The relationship between:
Stress.
Hormones.
Immune function.
Inflammation.
And disease...
is complex.
The practical takeaway is simple.
Your psychological health and physical health aren't separate systems.
STRESS AND YOUR IMMUNE SYSTEM
You've probably noticed that stressful periods can leave you feeling worn down.
Stress hormones interact with immune function.
Short-term stress can temporarily alter immune activity in ways that may be adaptive.
Chronic stress, however, can dysregulate aspects of immune function.
Research has linked prolonged psychological stress with changes in:
Immune responses.
Inflammatory signaling.
And susceptibility to certain illnesses.
That doesn't mean:
"Stress makes you sick every time."
It means your nervous, endocrine, and immune systems communicate with each other.
STRESS AND DIGESTION
Have you ever been nervous and suddenly needed to use the bathroom?
Or lost your appetite?
Or felt nauseated?
There's a reason.
Your brain and gastrointestinal system communicate constantly.
This is sometimes called the:
GUT-BRAIN AXIS.
Stress can influence:
Gut motility.
Digestive sensations.
Appetite.
And gastrointestinal symptoms.
Stress may worsen symptoms in some people with conditions such as:
Irritable bowel syndrome.
Functional digestive disorders.
And other gastrointestinal problems.
But don't automatically blame persistent digestive symptoms on stress.
Get appropriate medical evaluation.
STRESS AND MUSCLE TENSION
Where do you carry your stress?
Neck?
Shoulders?
Jaw?
Lower back?
Stress can increase muscle tension.
Sometimes you don't even realize you're doing it.
You may:
Clench your jaw.
Raise your shoulders.
Tighten your neck.
Sit rigidly.
Or grind your teeth while sleeping.
Over time, persistent muscle tension may contribute to discomfort and headaches.
This is one reason physical movement can feel so good when you're stressed.
Your body gets an opportunity to do something with that tension.
STRESS AND HEADACHES
Stress is a common trigger for certain headaches, particularly tension-type headaches.
It can also trigger migraines in susceptible people.
But headaches have many possible causes.
Don't automatically assume every headache is stress.
A new, severe, unusual, or persistent headache deserves appropriate medical attention.
Especially when accompanied by neurological symptoms.
STRESS AND SLEEP
Yesterday's article focused entirely on sleep.
And here's the connection:
STRESS CAN MAKE IT HARDER TO SLEEP.
You're physically tired.
You get into bed.
Then your brain starts working overtime.
You think about:
Tomorrow.
Money.
Work.
Family.
Something someone said.
Something you should have done.
Something that might happen.
Now it's 1:30 in the morning.
Poor sleep can then make you:
More irritable.
Less emotionally resilient.
More tired.
Less likely to exercise.
And more reactive to stress the next day.
Now you've created:
THE STRESS-SLEEP CYCLE.
Stress interferes with sleep.
Poor sleep makes stress harder to manage.
Then the cycle repeats.
Breaking that cycle can be powerful.
STRESS AND EATING
Stress affects appetite differently in different people.
Some people:
Lose their appetite.
Others:
Eat more.
And many people don't crave broccoli when they're stressed.
They reach for:
Sugar.
Chips.
Fast food.
Desserts.
Alcohol.
Or highly palatable comfort foods.
That's not necessarily a character flaw.
Stress can influence brain reward systems and appetite regulation.
But recognizing the pattern gives you an opportunity to change it.
Ask yourself:
AM I HUNGRY, OR AM I STRESSED?
Sometimes the answer will surprise you.
STRESS AND ALCOHOL
This is another common coping strategy.
Long day.
Pour a drink.
Bad news.
Pour a drink.
Can't relax.
Pour a drink.
Alcohol may temporarily make someone feel calmer.
But relying on alcohol to manage chronic stress can create additional problems.
Alcohol can affect:
Sleep.
Blood pressure.
Liver health.
Medication safety.
Mental health.
And risk of dependence.
A coping strategy shouldn't create another problem you eventually have to cope with.
STRESS AND EXERCISE
Exercise is one of my favorite stress-management tools.
Why?
Because it provides both:
Physical benefits.
And psychological benefits.
Exercise can improve:
Mood.
Sleep.
Cardiovascular health.
Insulin sensitivity.
Strength.
Fitness.
And stress resilience.
You don't need a complicated workout.
Walk.
Lift weights.
Ride a bike.
Swim.
Dance.
Work in the yard.
Move.
Sometimes a 20-minute walk gives your mind enough space to see a problem differently.
DON'T TURN EXERCISE INTO ANOTHER STRESSOR
This is important too.
More isn't always better.
If you're:
Sleeping poorly.
Training extremely hard.
Under-eating.
Working long hours.
And feeling constantly exhausted...
adding another two-hour workout isn't necessarily the answer.
Exercise is stress too.
It's usually a beneficial stress when appropriately dosed and followed by recovery.
Train.
Then recover.
Healthy aging requires both.
STRESS AFTER 50 CAN LOOK DIFFERENT
Our stressors often change as we age.
In our 20s, stress might revolve around:
Starting careers.
Dating.
Building a family.
By our 50s and beyond, we may be dealing with:
Career changes.
Retirement decisions.
Financial concerns.
Aging parents.
Adult children.
Health changes.
Loss of loved ones.
Relationship changes.
Questions about purpose.
And awareness that time is moving quickly.
Those are real stressors.
You don't have to pretend they don't affect you.
But you do need healthy ways to process them.
THE IMPORTANCE OF PURPOSE
I believe purpose becomes increasingly important after 50.
When you have something meaningful to wake up for, your life has direction.
That might be:
Family.
Faith.
Business.
Mentoring.
Volunteering.
Teaching.
Travel.
Fitness.
Community.
Or serving other people.
Purpose doesn't eliminate stress.
But it can change how you experience difficult seasons.
There is a difference between:
Being busy...
and...
Living intentionally.
WHAT CAN YOU ACTUALLY DO ABOUT STRESS?
You cannot eliminate every stressor.
That's unrealistic.
The goal is improving your ability to manage stress and recover.
Here are some practical strategies.
1. MOVE YOUR BODY
Walking is one of the simplest stress-management tools available.
2. STRENGTH TRAIN
Physical strength can support overall health, confidence, function, and resilience.
3. PROTECT YOUR SLEEP
Don't sacrifice sleep to create more hours for worrying.
4. SLOW YOUR BREATHING
Slow, controlled breathing can influence autonomic nervous-system activity and may help reduce acute feelings of stress.
5. GET OUTSIDE
Natural environments and physical activity can help create mental space.
6. TALK TO SOMEBODY
Isolation often makes problems feel bigger.
Talk with:
Your spouse.
A friend.
A family member.
A pastor.
A counselor.
A therapist.
Or another trusted person.
7. SET BOUNDARIES
Not every phone call needs an immediate answer.
Not every request deserves a yes.
Not every argument requires your participation.
8. LIMIT CONSTANT NEGATIVE INPUT
If you're consuming upsetting news and social media all day, ask whether that habit is helping you.
9. CREATE QUIET TIME
Prayer.
Reflection.
Reading.
Breathing.
Walking.
Whatever helps you slow down.
10. ADDRESS THE ACTUAL PROBLEM
Stress management isn't always about learning to tolerate a bad situation.
Sometimes you need to:
Change the situation.
Have the conversation.
Create the budget.
Make the appointment.
Set the boundary.
Ask for help.
Or make a decision.
Don't meditate around a problem that needs action.
FAITH AND STRESS
For me, faith belongs in this conversation.
Prayer doesn't mean pretending problems don't exist.
It doesn't mean avoiding medical care.
And it doesn't mean you'll never feel stressed.
Faith can provide:
Perspective.
Hope.
Community.
Meaning.
And a place to put things that feel bigger than you.
Sometimes we spend enormous amounts of energy trying to control things we simply cannot control.
There's wisdom in learning the difference between:
What I can change.
What I need help changing.
And what I need to release.
WHAT ABOUT MEDITATION AND MINDFULNESS?
Mindfulness and meditation practices have been studied for stress reduction and may help some people improve stress, anxiety, and emotional regulation.
You don't have to adopt any particular spiritual philosophy to use simple techniques such as:
Slow breathing.
Quiet reflection.
Focused attention.
Or becoming more aware of your thoughts without immediately reacting to them.
Find healthy practices that fit your beliefs and lifestyle.
WHEN STRESS DESERVES PROFESSIONAL HELP
Everybody gets stressed.
But sometimes stress becomes more than something you should simply "push through."
Consider seeking professional help if stress is:
Persistently overwhelming.
Interfering with sleep.
Damaging relationships.
Preventing you from functioning normally.
Leading to excessive alcohol or substance use.
Causing persistent anxiety.
Contributing to depression.
Or making everyday life feel unmanageable.
Getting help isn't weakness.
Sometimes it's the most productive action you can take.
DON'T USE SUPPLEMENTS TO AVOID DEALING WITH YOUR LIFE
There are plenty of products marketed for:
Stress.
Cortisol.
Relaxation.
Adrenal support.
Mood.
Some ingredients have legitimate research behind them.
But here's my concern.
Don't spend $75 on supplements while ignoring the fact that you're:
Sleeping five hours.
Working 80 hours.
Drinking excessively.
Eating poorly.
Never exercising.
And staying in a situation that's destroying your peace.
Supplements can sometimes complement a healthy lifestyle.
They cannot fix every source of chronic stress.
Start with the foundation.
MYTHS VS. FACTS
Myth: All stress is harmful.
Fact: Short-term stress is a normal and useful physiological response that helps us respond to challenges.
Myth: Cortisol is a bad hormone.
Fact: Cortisol is essential for normal physiology. Problems can arise when stress systems become chronically dysregulated.
Myth: Stress is only psychological.
Fact: Stress can produce real changes involving the nervous, cardiovascular, metabolic, digestive, muscular, endocrine, and immune systems.
Myth: Stress automatically causes heart disease.
Fact: Cardiovascular disease has many causes and risk factors. Chronic stress may contribute to cardiovascular risk but isn't the sole cause.
Myth: Stress causes all belly fat.
Fact: Body-fat distribution is influenced by many factors, including genetics, energy balance, hormones, activity, sleep, age, medications, and metabolic health.
Myth: You can eliminate stress completely.
Fact: Stress is part of life. The goal is developing healthier responses, recovery, resilience, and problem-solving strategies.
COACH MARCUS TAKEAWAYS
Here's what I want you to remember.
1. Stress is a normal biological response.
Your body was designed to respond to challenges.
2. Short-term stress isn't automatically harmful.
It can improve alertness and performance.
3. Chronic stress is different.
Repeated stress activation without adequate recovery can affect physical and emotional health.
4. Cortisol and adrenaline aren't enemies.
They're essential hormones.
5. Stress can temporarily increase heart rate, blood pressure, and available blood glucose.
6. Chronic stress can influence sleep, metabolism, digestion, muscle tension, immune regulation, and health behaviors.
7. Stress and sleep can create a cycle that reinforces itself.
8. Exercise is one of the most useful tools for managing stress.
9. Healthy coping strategies matter.
10. Sometimes managing stress means changing the situation—not merely learning to tolerate it.
MY FINAL THOUGHT
After 50, protecting your peace becomes part of protecting your health.
That doesn't mean avoiding responsibility.
It doesn't mean running from every difficult situation.
And it doesn't mean expecting life to become stress-free.
Life happens.
People disappoint us.
Plans change.
Money gets tight.
Bodies change.
Careers change.
Relationships change.
People we love get older.
And eventually we realize that we don't control nearly as much as we thought we did.
But we do have some control over how we respond.
You can choose to move your body.
You can choose to protect your sleep.
You can choose what you consume mentally.
You can choose whether every argument deserves your energy.
You can choose to ask for help.
You can choose to pray.
You can choose to address problems instead of avoiding them.
You can choose healthier coping strategies.
And you can learn when something needs to be released.
I've reached a point where I understand something better than I did when I was younger:
EVERYTHING DOESN'T DESERVE MY ENERGY.
Your time matters.
Your health matters.
Your relationships matter.
Your peace matters.
Use your energy wisely.
Manage what you can.
Address what you need to address.
Release what you cannot control.
And don't spend the second half of your life allowing chronic stress to steal the very years you've worked so hard to enjoy.
Because getting older is automatic.
Getting better requires intention.
And remember:
DON'T JUST GET OLDER. GET BETTER AT IT.
Faith. Health. Wealth. Build All Three.
— Coach Marcus Jones
MEDICAL DISCLAIMER
This article is provided for general educational and informational purposes only. It is not intended to diagnose, treat, cure, or prevent anxiety disorders, depression, hypertension, cardiovascular disease, diabetes, gastrointestinal disorders, sleep disorders, or any other medical or mental health condition. Stress-related symptoms can overlap with symptoms caused by medical conditions, medications, sleep disorders, and other health problems. Persistent, severe, new, or unexplained symptoms should be evaluated by a qualified healthcare professional. Do not stop or change prescribed medications or substitute supplements, exercise, breathing techniques, prayer, meditation, or other stress-management practices for appropriate medical or mental health care.
SOURCE ANNOTATIONS & FURTHER READING
[Source 1] National Institute of Mental Health (NIMH) — I'm So Stressed Out!
NIMH explains the body's response to stress and distinguishes ordinary stress from more persistent anxiety. It also discusses when symptoms may warrant professional evaluation.
[Source 2] American Psychological Association — Stress Effects on the Body
The APA describes how stress can affect multiple systems, including the musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous, and reproductive systems.
[Source 3] American Heart Association — Stress and Heart Health
The American Heart Association discusses connections among chronic stress, cardiovascular health, blood pressure, and behaviors such as smoking, physical inactivity, and unhealthy eating.
[Source 4] National Center for Complementary and Integrative Health — Stress
NCCIH reviews stress-management approaches and evidence surrounding practices such as relaxation techniques, meditation, and mindfulness.
[Source 5] Centers for Disease Control and Prevention — Managing Stress
CDC resources describe common physical and emotional responses to stress and encourage healthy coping strategies including physical activity, adequate sleep, social connection, and taking breaks from stressful information.
[Source 6] National Institute of Diabetes and Digestive and Kidney Diseases — Diabetes and Emotional Health
Stress hormones and stress-related behaviors can influence blood-glucose management, making stress management particularly relevant for people with diabetes or metabolic risk.
[Source 7] Scientific Literature on Chronic Stress and Allostatic Load
Researchers use the concept of allostatic load to describe the cumulative physiological burden that can develop when the body's adaptive stress systems are activated repeatedly or inadequately regulated over time.
RELATED ARTICLES IN THIS SERIES
Day 22: Why Is Heart Disease Still a Leading Cause of Death?
Day 23: Why Do Heart Attacks Occur More Often in the Morning?
Day 24: When Is the Best Time to Check Your Blood Pressure?
Day 25: What Is Chronic Inflammation?
Day 26: What Is Insulin Resistance?
Day 27: Why Is Sleep So Important After 50?
Day 28: How Does Stress Affect Your Physical Health? — Current Article
Day 29: What Happens When You Sit Too Much?
Day 30: What Are the Most Important Health Habits to Develop After 50?
NEXT: DAY 29
What Happens When You Sit Too Much?
We'll look at what prolonged sitting does—and doesn't do—to the body, why exercising once a day doesn't necessarily erase an otherwise sedentary lifestyle, how sitting affects blood sugar and circulation, and the simple movement habits adults over 50 can build into the day without turning life into one continuous workout.