AND BREATHE
The 7 physical stress warning signs from spots to hunger – and how it is causing long-term damage
Those long hours and thankless tasks might be doing more than just giving you a headache
A LOT of the time, the signs of stress are pretty obvious.
Your palms get sweaty, your thoughts begin to race, and perhaps you're forced to make a last-minute dash to the toilet.
2
2
But sometimes stress manifests itself as more of a background hum than sharp spikes of terror.
Stress can impact your health in ways you might not even be realising and in those cases, your body might tip you off to your mental strain with subtle signs.
Adrienne Benjamin, a nutritionist at , revealed seven lesser-known symptoms of stress - from hair loss to low interest in sex and blood pressure spikes.
1. Gut churning
Feeling your tummy twinge when you're stressed is not uncommon - but according to Adrienne, the issue might go deeper than that.
Read more on stress
“Chronic stress disrupts the digestive system, leading to issues like bloating, constipation and diarrhoea," she explained.
"Hormones such as cortisol, released during stressful times, interfere with digestion and can trigger irritable bowel syndrome (IBS) symptoms.
"If you notice persistent digestive troubles, stress may be the cause."
I order to break this cycle of digestive issues, Adrienne suggested prioritising your gut health as part of your stress management strategy.
Most read in Health
She suggesting giving probiotic tablets - such as the ProVen Biotics For Women - a go to restore the balance in your gut.
2. Hair loss
Noticing your locks are looking a little thinner and have lost their lustre?
Feeling stressed Watch our 4-minute at-home yoga workout scientifically proven to reduce anxiety and tension
Adrienne said: “We often associate stress with emotional and mental strain, but it can also have a physical toll - and lead to issues such as hair loss.
"When the body experiences prolonged stress, it can disrupt the natural hair growth cycle, leading to noticeable shedding or thinning.
"Stress triggers the release of cortisol, which causes inflammation throughout the body and can impact hair follicles leading to hair beginning to shed, sometimes in clumps.
"This type of hair loss may take several months to become noticeable after a period of high stress.”
3. Low libido
If your sex drive seems to be taking a nose dive, chances are you're under a bit of strain.
“Stress not only impacts mental well-being but can also disrupt hormonal balance, leading to a reduction in libido," according to Adrienne.
"Mental distractions and worries about daily life can make it difficult to engage fully in intimate moments, leading to decreased sexual interest.
"Physical symptoms of stress, such as gut issues, fatigue and tension, can also lower desire.”
4. Acne
New pimples certainly won't do your mental health wonders if you're already anxious, but Adrienne said stress is probably causing your skin issues in the first place.
“The production of cortisol during times of stress may also worsen skin conditions, such as acne," the nutritionist explained.
"When stress and cortisol levels spike, so does oil production, which can clog pores and lead to breakouts.”
5. Racing heart
“When we're stressed, our bodies respond by increasing heart rate and blood pressure, as well as raising blood sugar and triglycerides," Adrienne says,
Triglycerides are fat molecules which are naturally present in our blood.
"This can lead to palpitations or racing heart and recognising and managing stress is key to supporting normal heart health," nutritionist went on.
6. High blood pressure
“Stress can cause spikes in blood pressure, which whilst helpful in short bursts, can result in hypertension when experienced long-term," Adrienne warned.
"Managing stress through relaxation techniques and lifestyle changes can help keep blood pressure in check and reduce the risk of serious health issues.”
7. Increased appetite
Find yourself turning to emotional support ice cream and pizza?
“Stress is often linked to emotional eating," Adrienne noted.
"Cortisol, the body’s stress hormone, can drive cravings for sugary, high-fat foods, leading to overeating and weight gain.
"This stress-eating cycle is a common response to chronic stress and can go unnoticed, particularly in the early stages.”
LONG-TERM IMPACTS
What many of us aren't aware of is how stress can mess with our insides, sometimes leaving our bodies in a bit of a mess long-term.
Here are some of the ways stress is wreaking havoc with your body over time.
1. The heart
Getting stressed out at work can double your risk of developing a potentially deadly irregular heartbeat.
Scientists from Laval University in Quebec, Canada, found that people dealing with high job strain and not getting much enjoyment out of their work were more likely to develop atrial fibrillation—commonly known as AF or AFib.
Together, these factors were associated with a 97 per cent higher risk of developing AFib compared to workers not exposed to stress.
The findings, published in the Journal of the American Heart Association, also showed that high job strain alone had an 83 per cent higher risk of AFib, while imbalance in effort and reward had a 44 per cent higher risk.
AFib is the most common type of arrhythmia, where your heart rhythm goes a bit haywire.
And it’s no small matter—AFib can lead to strokes, heart failure, and other serious heart issues.
In the UK alone, around 1.4million people are estimated to have AF, and while it can strike at any age, it’s more common in older adults—especially men.
It's not the first time stress has been related to heart problems, either.
A study in 2023, published in the journal Circulation, found that high stress work can double the chances of men developing heart disease, which can cause heart attacks and other complications.
The researchers had looked at job strain - defined as work where demands are high but control is low - and effort-reward balance.
Either one alone increased the risk of coronary heart disease by 49 per cent, but together, this increased to 103 per cent.
2. The brain
It feels rather obvious that getting stressed out in any setting might affect the brain.
In fact, one found that high-stress jobs make young workers twice as likely to suffer from major depression.
Around one in six Brits suffers depression, with women about twice as likely to have mental health problem.
It is the most common mental health issue in older people, with around 22 per cent of men and 28 per cent of women aged 65 or over affected.
The simple way to slash your stress levels and make you feel happier backed by science
JUST one chat a day with a mate is enough to slash your stress levels, scientists say.
Even texting or an online messaging exchange can make you feel happier, a study suggests.
A need for social connection is hard-wired into us so conversations release feel-good hormones.
However, polls suggest almost half of us dedicate only an hour to loved ones on one day a week — or no time at all.
The US study found people are less likely to feel stressed at the end of the day if they have had a natter — even if it is just joking around.
Its author, Professor Jeffrey Hall, said: “It matters who you talk to — talking with people you like and are close to improves wellbeing more than with people you don’t know or don’t like.”
He set up experiments with 907 subjects, who were told to try different socialising tasks.
Each was asked to have a conversation with a friend at some time during the day — or not — then report back in the evening. This was repeated in three phases with different people over two years.
Chats included deep conversations, catching up or light-hearted banter.
The study subjects who interacted were 60 per cent more likely to say that their stress levels had reduced, compared to those who had not.
More time spent blowing off steam was linked to a stronger stress-busting effect, but just one talk per day was enough to have an impact.
The effect was stronger after face-to-face conversations, but phone calls and online interactions also boosted people’s mood.
Scientists from King's College London found a marked increase in cases of major depressive disorder among people in highly demanding jobs, with 14 per cent of women affected and 10 per cent of men.
Of these, 45 per cent were directly attributed to stress in the workplace.
The most high-pressured jobs were not necessarily held by white-collar workers in city firms, the researchers found.
Head chefs in large restaurants were among the most highly stressed, probably because they had to cope with constant inflexible deadlines and very public failure for any mistakes they made.
Most stressful jobs: Head chefs in large restaurants, schoolteachers, slaughterers, construction worker, top managerial positions
Least stressful jobs: Postmen, librarians, hairdressers, legal/accounts administrator, speech therapists
3. Fertility
Work-related stress doesn’t just mess with your mood, it could also affect your ability to have children.
There have been many studies over the years looking at whether stress can interfere with fertility, with mixed findings.
One 2014 study published in the journal Human Reproduction found that women who reported feeling "very stressed" had a 29 per cent lower chance of becoming pregnant compared to those who were less stressed.
The scientists from Ohio University highlighted that stress disrupts ovulation in women and affects sperm quality in men, potentially making it more difficult for couples to conceive.
The hormones released during stress, such as cortisol, can interfere with the reproductive system, throwing things off balance.
A that looked at about 75 studies concluded the relationship between stress and infertility "remains elusive".
Author Joann Paley Galst, a psychologist in New York, said the most "prudent conclusion" would seem that stress can disrupt fertility, but rarely permanently prevent conception.
"Indeed, women have conceived during wars and famine," she wrote.
4. Immunity
Ever noticed how a stressful week at work seems to coincide with a runny nose or a nasty cold?
Well, as it turns out stress might be making you more susceptible to illness.
A study from the University of Wisconsin-Madison, published in Proceedings of the National Academy of Sciences, found that chronic stress can undermine our immune defences.
This is because when you're stressed out, your body releases cortisol - which, in small doses can actually help manage stress.
But when stress becomes a long-term issue, these elevated cortisol levels can suppress the immune system’s effectiveness.
This means your body’s ability to fend off infections is compromised, making you more prone to catching colds, flu, or even more serious illnesses.
The research, published in 2006, revealed this effect is linked to stress-induced inflammation.
Chronic stress can lead to a state of ongoing inflammation, which not only weakens your immune system but also disrupts its normal function.
READ MORE SUN STORIES
This can lead to a range of health problems, from frequent bouts of illnesses to slower recovery times.
If you're struggling with stress, you can contact contact . Call 116 123 or email: [email protected] if you need someone to talk to.
How to cut symptoms of stress
The Stress Management Society says . . .
STAY CONNECTED. Look after your social wellbeing by staying in touch with others. Pick up the phone, talk, and ask for help.
GET ENOUGH SLEEP. Set up a good bedtime routine and make your bedroom a tech-free zone. This will force you to switch off in this “always on” world.
PRIORITISE AND ORGANISE. Even if you work from home, try to keep work and personal space separate, create boundaries and prioritise the most important tasks for the start of the day.
EAT HEALTHILY. Reduce sugar consumption to avoid energy crashes, avoid relying on stimulants such as caffeine and nicotine, and drink plenty of water to stay hydrated.
SELF-CARE. Make time for things you enjoy and leave you feeling relaxed, whether it’s mindfulness, reading, a walk, sport or watching TV.
- See .
Topics