Stress and Your Body: How It Impacts You and How to Manage It

By Dr. David Samadi

Stress is an inevitable part of life. Each day brings challenges, and while some stress can be beneficial—such as the excitement of a promotion or taking on new responsibilities—chronic stress can negatively affect your mind and body.

While some individuals may experience less stress than others, it’s important to remember that no one is immune to occasional tension. According to the American Psychological Association, 31% of Americans report an increase in their stress levels over the past year. This statistic underscores the universality of stress, a condition that many of us accept as a normal part of life, believing we are equipped to handle it. However, the impact of stress extends far beyond mental strain, often manifesting in physical symptoms such as headaches, insomnia, and digestive issues.

Your body may send you warning signs to slow down, but are you paying attention? Here’s how chronic stress affects you from head to toe:

The Physical Impact of Stress

Brain

• Chronic stress floods your brain with cortisol, a stress hormone that can damage short-term memory and reduce gray matter, affecting overall brain function.

Nose

• Stress can worsen seasonal allergies by triggering an adverse immune response, increasing discomfort.

Mouth

• Grinding your teeth at night—often a subconscious stress response—can lead to jaw pain and headaches.

Heart

• Blood vessels can constrict when stress hormones levels are elevated, which in turn, causes the heart rate to increase, thus leading to increasing the risk of cardiovascular disease over time.

Stomach

• Stress slows digestion and increases inflammation in the gut, which can lead to diarrhea, bloating, or discomfort. The balance of bacteria in the gut may also be affected causing a weakened immune system.

Waistline

• Stress can hinder metabolism. Research shows women who experienced stressful events burned fewer calories after eating, potentially contributing to weight gain.

Fertility

• Stress interferes with hormone regulation, affecting ovulation and overall reproductive health.

How to Reduce Stress and Protect Your Health

While stress is unavoidable, learning to manage it can reduce its toll on your body. Here are actionable strategies to help you maintain balance and well-being:

Practice Optimism

• Shift your perspective by focusing on what you have rather than your lack. If a situation is beyond your control—like bad weather—choose to let it go. Cultivate compassion for yourself and others, and strive to see the bigger picture. A meaningful outlook on life can make stress feel more manageable.

Regulate Your Breathing

• Your breath is a powerful tool to combat stress. When emotions run high, slow, intentional breathing can help calm your heart rate and reduce tension. Close your eyes and practice steady breaths to regain control and clarity.

Align with Your Core Values

• Staying true to values like integrity, kindness, and positivity helps guide your decisions and attitudes. Ignoring these values can create feelings of guilt or inadequacy, increasing stress. Honor your principles to maintain peace of mind.

Do Less to Gain More

• Overloading your schedule can lead to burnout. Focus on prioritizing tasks, being fully present, and practicing mindfulness. Embrace the idea that doing less, but with intention, can yield better results. Take time to pause, reflect, and appreciate the moment.

Final Thoughts

Stress is a part of life, but it doesn’t have to control you. By paying attention to the signals your body sends and implementing stress-reducing habits, you can protect both your physical and mental health. Remember, self-care is not a luxury—it’s a necessity. You are important, and your well-being should always be a top priority.

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of Prostate Cancer, Now What? and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncolo gy and prostate cancer 911.