National Stress Awareness Month: 7 Lifestyle Stategties to Manage Stress & Support Gut and Metabolic Health
April marks National Stress Awareness Month, a time to shine a spotlight on the silent disruptor impacting millions: stress. In our go-go-go society, stress is often seen as a badge of honor—a sign of productivity or hustle. But behind the scenes, stress is doing far more than making us feel frazzled. It's influencing our gut health, metabolic health, immune system, energy levels, and even how our body stores fat, putting us at greater risk of illness.
Let’s talk about how chronic stress affects our gut-brain axis and what you can do to support your well-being—body, mind, and gut.
How Stress Disrupts Digestion and Gut Health:
Ever notice how your stomach flips before a big presentation or you lose your appetite when you're anxious? That’s your gut-brain axis in action—a complex, bidirectional communication system between your brain and your gut, powered by hormones, nerves, and your microbiome.
When you're under stress, your body shifts into sympathetic nervous system mode—commonly known as “fight or flight.” This response is meant to protect us in emergencies. You wouldn't be munching on a burger while running from a tiger, right? In that moment, digestion is not a priority. Blood and energy are redirected away from the digestive system and toward your muscles and heart to help you escape danger.
The problem? In modern life, that “tiger” never goes away.
Instead of acute stress followed by rest, we live in a state of chronic low-grade stress—rushing from task to task, bombarded by emails, juggling family obligations, and stewing in financial or emotional worries. Over time, this leads to decreased digestive enzyme secretion, poor nutrient absorption, and even changes in gut motility. Stress can slow digestion, causing bloating and constipation—or speed it up, leading to diarrhea. As a teen, I personally experienced this before track meets—spending more time in the bathroom than warming up!
Chronic Stress and Its Role in Gut Disorders and Disease
When stress is constant, it can shift your gut microbiota, weaken the gut barrier (leading to "leaky gut"), and increase inflammation. Over time, this stress-driven disruption to the gut-brain axis can play a role in triggering or exacerbating health conditions, including:
IBS (Irritable Bowel Syndrome): bloating, gas, pain, diarrhea, constipation
GERD (acid reflux)
The gut and brain are in constant conversation. When that conversation becomes one of chaos and stress, the entire body suffers: digestive, mental, and metabolic health.
How Stress Sabotages Your Metabolism
Stress doesn’t just affect digestion. It also shifts how your body stores and uses energy. Elevated cortisol (the primary stress hormone) leads to:
Increased blood sugar levels
Reduced insulin sensitivity
Greater fat storage—particularly visceral fat around the midsection
You may notice that no matter how much cardio or how many crunches you do, that stubborn belly fat won’t budge. That’s because chronic stress can override even the best nutrition and workout routines, pushing the body to hold onto fat as a survival mechanism.
Stress Comes in Many Forms—And Your Body Doesn’t Know the Difference
When we talk about stress, it's not just mental or emotional stress. Your body perceives many things as threats, including:
Trauma/PTSD or unresolved adverse childhood experiences
Work or relationship stress
Undereating or disordered eating
Over-exercising (yes, even your workouts can be a form of stress!)
Environmental toxins like mold, pesticides, or heavy metals
My Story: Wearing Stress Like a Badge of Honor
Confession: I used to wear my stress like a badge of honor. I prided myself on being always-on, always busy, always productive. But the cost was high. Over time, stress ravaged my digestion, wrecked my skin, zapped my energy, and tanked my sleep.
If this sounds familiar, you’re not alone. And the good news? You don’t have to stay stuck in stress mode forever. It may not happen overnight but starting with recognizing stress’ impact on your health is a great first step.
7 Lifestyle Strategies to Manage Stress and Support Gut + Metabolic Health
You can't always eliminate stress, but you can support your nervous system and bring balance back to the gut-brain axis. Here are a few practices I recommend—many of which are free and accessible right now:
1. Set Boundaries
Especially in a work-from-home or always-connected world, setting boundaries is vital. Take intentional breaks. Protect your evenings. Say no when needed.
2. Take a Lunch Break
Step away from the computer. Eat slowly, without multitasking. Go for a walk after eating. Just 10 minutes outdoors can make a huge difference. Even better, take a walk with others. Social connection can improve our health as well!
3. Practice Breathwork
Breathwork is one of the easiest ways to regulate your nervous system. Here are two great techniques:
Diaphragmatic breathing: This guide from the University of Michigan is a great place to start.
4-7-8 breathing: Inhale for 4 seconds, hold for 7, exhale for 8. A great way to lower heart rate and blood pressure in minutes. This video can help guide you.
4. Seek Support
Therapists, counselors, and support groups can help you unpack the deeper roots of chronic stress or trauma. Healing isn’t a solo journey.
5. Mind-Body Practices
Yoga, Tai Chi, meditation, and prayer all help re-engage the parasympathetic nervous system—your body’s “rest and digest” mode.
6. Forest Bathing + Nature Therapy
Spending time in green spaces, especially barefoot or near water, has been shown to lower cortisol, reduce inflammation, and support both gut and mental health.
7. Hobbies and Joy
Don’t underestimate the healing power of pleasure. Paint, knit, garden, journal, or dance—whatever lights you up. Joy is medicine.
Take Action: Start Small and Build From There
Not everyone has the same access or privilege when it comes to managing stress. That’s okay. Start with what you can do. Make a list of your biggest stressors, then choose one or two small ways to support yourself each day. Even five minutes of deep breathing or one walk outside counts.
Functional Nutrition: Looking at the Full Picture
As a functional and integrative nutrition provider, my approach goes far beyond just what you eat. We dig deep to identify the root causes of imbalance—whether it’s stress, gut dysfunction, inflammation, or all of the above.
Together, we build a personalized plan that nourishes your mind, body, and environment. Because what you consume isn’t just food—it’s also thoughts, relationships, and surroundings.
Stress may be in the driver’s seat right now, but it doesn’t have to stay that way. You can take back the wheel—and I’d love to help you get there.
Ready to support your gut, balance your metabolism, and reclaim your energy? Let’s start that journey together. 🌱 I offer several package options to meet your needs. Followups can be scheduled one at a time or in packages once an initial package is completed.
