Chronic stress may be affecting your blood sugar, weight and heart health

Stress might show up as poor sleep, irritability or feeling overwhelmed, but its effects are not limited to your mental wellbeing.

Increasing evidence suggests prolonged psychological stress may contribute to metabolic problems, including obesity and type 2 diabetes (T2D), both major risk factors for cardiovascular disease (CVD).

During Heart Awareness Month this September, experts are highlighting the connection between long-term stress, metabolic health and the heart.

What does chronic stress do to your body?

Everyday stressors can build up over time.

Prof Naidoo, CEO of the Heart and Stroke Foundation South Africa, says cumulative stress can affect the immune system as well as eating habits, physical activity and sleep.

Over time, this may reduce the cardiovascular system’s ability to cope effectively.

“Most people understand that stress can affect their mood and sleep, but few realise that chronic stress can also disrupt the body’s metabolism,” says Nicole Jennings, spokesperson for Pharma Dynamics.

When stress becomes chronic, the body can remain in a prolonged state of alertness, with elevated levels of cortisol, commonly known as the stress hormone.

Over time, this may contribute to higher blood glucose levels, reduced insulin sensitivity and increased accumulation of visceral fat around the abdominal organs in some individuals.

Stress and metabolic health can affect each other

The relationship between stress and metabolic health is not necessarily one-way.

Metabolic disorders may affect the body’s stress-response systems, potentially making someone more vulnerable to stress and creating a cycle in which stress and metabolic dysfunction reinforce one another.

There are also behavioural factors to consider.

Prof Naidoo notes that stress-related overeating can contribute to weight gain, while overweight and obesity increase the risk of type 2 diabetes, high blood pressure and hypertension.

“Stress management is often the missing piece of the puzzle,” says Jennings. “You can be eating relatively well, but if you’re living in a constant state of stress, your body may still experience metabolic consequences.”

Prof Naidoo also highlights growing research into the gut-brain connection, suggesting that diet can influence both physical and mental wellbeing.

How common is stress among South Africans?

Work and money pressures are adding to the strain.

According to Gallup’s 2026 State of the Global Workplace report, 36% of South African employees reported experiencing stress.

The 2025 Profmed Stress Index also identified financial uncertainty and workplace pressure among the leading causes of stress among South African professionals.

At the same time, metabolic disease is a growing concern.

The International Diabetes Federation estimates that around 2.3 million South African adults are living with diabetes, representing 7.2% of adults.

Obesity and excess weight are also significant public health concerns, increasing the risk of diabetes, heart disease and other chronic conditions.

What helps manage chronic stress?

Supporting your body’s response to stress involves looking at everyday habits as well as your mental wellbeing.

Regular physical activity, sufficient sleep and a balanced diet all play a role. Avoiding smoking, moderating alcohol intake, practising mindfulness and maintaining strong social support can also support healthier stress responses.

“Managing stress isn’t a luxury – it’s an important part of preventing chronic disease,” says Jennings.

For stress that becomes difficult to manage, Prof Naidoo encourages seeking professional healthcare support. Trained healthcare practitioners can assist with stress management and mental health conditions.

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