Stress can come from numerous sources such as daily responsibilities, work, life events, or even lack of sleep. Certain types of stress actually affect us in a positive way, such as providing motivation or improving efficiency. However, when we experience negative stress, it can be overwhelming and result in both a mental and physical response. Furthermore, when stress is unaddressed, it can affect your health. It is important to be aware of the sources of stress that may potentially affect you and impact your health, as well as steps you can take to help avoid long-term health complications. 

Mental stressors of the modern era are significantly different than those of our ancestors. Today, we face stressors of our fast-paced, ever-connected lifestyle. Stress from work, family, friends, planning futures, travel, finances, lack of time, and much more can contribute to mental stress today. We are also constantly connected, which can bring on stress by leading to comparisons of your life to others, as well as not having the opportunity to fully detach from technology. Our ancestors faced stressors that advancements of the modern era have helped to alleviate, yet other advancements have added new stressors into the mix.

Physical stress is the type of stress you experience when you feel threatened or scared. It is caused by events that activate the “fight or flight” response. This response tells our body that we are under attack, which then causes norepinephrine, epinephrine, and cortisol to be released. This further helps our body elevate oxygen intake, increase blood flow, enhance vision, and regulate our energy supply. Cortisol can continue to affect the body, even after the stressful event has passed, by suppressing insulin production to keep blood sugar levels high and increasing appetite to make sure the body has enough nutrients to replenish any that were lost. Unfortunately, studies have shown that when under stress, our bodies crave sugary and high-fat foods, which are typically foods that can lead to weight gain when eaten in excess.¹ Since our response to stress does not often burn a large number of calories, the calories you may consume due to high cortisol levels can be in excess to what you need and lead to weight gain.

How we respond to stress may be traced back to how our ancestors needed to react in life-threatening situations, such as running away from a large predator. In modern times, our stress seldom comes from physical demands or the danger of facing down a wooly mammoth, but more so from emotional or mental stress. However, our bodies still respond the same, which is often why many people use eating as a way to alleviate stress.

On a scale from 1 to 10, with 1 being “little or no stress” and 10 being “a great deal of stress”, the average stress level of U.S. adults in 2019 was 4.9. This level of stress has been constant over the past decade. Although the level of stress has remained constant, the sources of stress have varied from year to year. In 2019, the two largest sources of stress were mass shootings and the cost of healthcare. 

Fast forward to 2020 amidst the COVID-19 pandemic, stress levels have significantly increased compared to stress levels in the past decade. U.S. adults report an average stress level of 5.4 (compared to 4.9 the previous year) since the beginning of the pandemic. One of the most affected groups are parents of school-aged children. A significant source of stress for these parents was managing working from home while coordinating online learning for their children. Individuals have also self-reported weight gain while self-quarantining. Some of the main contributing factors to gaining weight during the pandemic included lack of sleep, decreased physical activity, and eating in response to increased stress.² 

We need some stress to keep our bodies in homeostasis (balance), but when stress is continually high, it can impact our bodies in a negative way. When individuals have high stress, this disrupts memory, learning, and judgment due to the effects of stress on the hippocampus and prefrontal cortex of the brain.³ This can hinder day-to-day productivity at work or make it challenging to complete basic tasks. Stress can also affect the normal function of the gastrointestinal (GI) tract or gut. Studies have shown that stress causes decreased absorption of nutrients, increased inflammation, and increased motility of the GI tract.³ This may present as undesirable GI symptoms such as bloating, pain, or increased trips to the bathroom. 

The pattern of the sun coming up in the morning and setting in the evening helps allow our bodies to be awake and alert during the day and to be naturally more tired at night. A regular sleep schedule may positively impact your energy levels, emotions, performance, and overall mental acuity. Having a normal sleep schedule is important for minimizing stress levels. 

If you experience problems with getting enough sleep, you are not alone. According to the CDC, 35.2% of all adults get less than the recommended 7 hours or more of sleep each night. Problems with sleep may be an issue with both the amount of sleep and the quality of sleep. You may experience disruptions in your sleep quality for many reasons including lifestyle factors, environmental disturbances, and even medical conditions. Although many of us experience trouble maintaining a consistent sleep schedule, quality sleep is important for the basic functioning of the body, particularly for the brain. In a review of the short and long-term effects of sleep disruption, it was found that some of the short-term effects in adults include an increased stress response, decreased quality of life, mood disorders, and deficits in cognition, memory, and performance.⁴ Some findings for long-term effects of sleep deprivation included chronic conditions, such as hypertension, cardiovascular disease, type 2 diabetes, dyslipidemia, and weight-related issues. 

When it comes to improving your sleep quality, there are many lifestyle factors that can be adjusted. Additionally, lowering your stress levels, especially before bed, can improve the quality and duration of your sleep!

1. Screen time: Not so surprisingly, the amount of screen time you get close to bedtime can have an impact on your sleep quality. Your sleep-wake cycle gets its cues from the sunlight, meaning you are more alert when the sun is out and start to get sleepy when it gets dark. Additionally, your body begins to produce melatonin, a hormone that induces sleepiness, when the sun goes down. The smartphones, tablets, and screens that much of our days are consumed by give off a blue light that is similar to sunlight, which can cause you to become more alert. Subsequently, the body then produces less melatonin, which interferes with the body’s natural sleep-wake cycle. Therefore, the longer you spend on screens throughout the day, the greater impact it could have on your sleep.7

2. Movement: How little or how often you move during the day can also affect your sleep at night. Studies have shown that getting regular physical exercise may have a positive effect on sleep quality.6 Various forms of exercise that boost serotonin, a hormone that has a role in the sleep-wake cycle, may help the body regulate sleep. However, if you are working out close to bedtime, keep your movement at a light to moderate intensity. Research has shown that this type of intensity is best at relieving insomnia.8

3. Diet: The food you put in your body can have an impact on your stress levels and in turn, how you sleep. Research has indicated that having adequate consumption of micronutrients, such as vitamins A, C, D, E and K, calcium and magnesium, is important for sleep. It has also been found that high carbohydrate meals may make you feel more drowsy, but also may impair sleep quality, especially when consuming high glycemic index meals. The Sleep Foundation does not recommend one specific dietary pattern to improve sleep, but rather to consume a well balanced diet, such as with the Mediterranean diet or the DASH diet.9

-Foods that are rich in the sleep-promoting nutrient magnesium are spinach, almonds, and avocado. 

-Vitamin D is found in foods such as fatty fish, eggs, and fortified foods. The body can also synthesize vitamin D from exposure to sunlight which is a great reason to take a break during the day to get outside and enjoy some fresh air.

-Calcium can be found in dairy products, such as yogurt, milk, and cheese, and dark leafy greens. 

Other foods that are beneficial for promoting sleep are a variety of nuts, whole grains, and poultry.  

4. Caffeine Consumption: Depending on how sensitive you are to caffeine, you may need to cut back on your consumption in order to improve your sleep quality. Once caffeine is absorbed, it crosses the blood-brain barrier. When inside the brain, caffeine blocks adenosine receptors. This is important because adenosine is a sleep-promoting hormone. Aim to stay away from caffeine for at least 6 hours before your bedtime. Some people may need to avoid caffeine for even longer to ensure restful sleep.10

-It can be difficult to cut out caffeine cold turkey, and luckily you don’t have to! Simply adjusting the time you stop drinking caffeine would be a great first step. For many people this means keeping their consumption to before 2:00pm. Again, aim to avoid caffeine for at least 6 hours before bedtime then adjust from there. 

-Another option would be to switch to decaf or even half-caff. That way you are consuming much less caffeine throughout the day. 

-Keeping a sleep journal would be a great way to pinpoint caffeine’s impact on your sleep and when the best time to stop would be for your body. 

5. Alcohol Consumption: When you are stressed out or can’t sleep, it can be tempting to reach for a nightcap. However, alcohol can actually disrupt our circadian rhythms and lead to fragmented, restless sleep. The dehydrating effects of alcohol can also set you up to be even more tired the next day. Furthermore, having a drink, especially if it leads to frequent drinking, can increase cortisol levels and lead to higher levels of stress and anxiety. 

-If you’re finding yourself reaching for that glass of wine nightly, there are a few other ways to wind down that you can try. If you really enjoy the routine of a nighttime drink, try switching to a mocktail! 

-If it is decompressing from a long day that you need, try replacing your nightcap with other soothing activities. For example, taking a bubble bath, lighting a candle, or engaging in meditation. Find a stress relieving activity that works for you and promotes sleep rather than disrupting it! 

Understanding your risks and how to minimize them is important. Just as important is knowing where to start when making changes to your diet and lifestyle. Meeting with a nutrition professional may help provide additional guidance. Gaining a better understanding of how your body may respond to certain nutrients or eating patterns to further customize your diet and optimize your health can be a great first step. Learn more about how DNA testing and personalized nutrition can help you eat right for your genes.