The effect of stress on cholesterol levels

In 1936, a non-specific reaction of the body to various stresses was described, marking the beginning of modern research into stress. Today, we know that stress involves psychological, nervous and hormonal responses that help the body adapt to difficult situations. However, when it persists for a long time or recurs frequently, it can affect sleep, appetite, physical activity and metabolism. One area being investigated by scientists is its link to levels of cholesterol and other lipids in the blood.

1. The nature of stress
2. Stress and metabolism
3. Managing stress
4. FAQ

The nature of stress

Stress arises when the brain recognises a stimulus as a threat, an overload or a situation requiring rapid adaptation. Stressors can include conflict, time pressure, financial uncertainty, professional responsibility, illness, pain, injury, infection, extreme temperatures, noise, sleep deprivation, hunger, intense physical exertion or a sudden change in environment.

Psychological stress

Stress of a psychological nature relates to thoughts, emotions and the assessment of a situation, whilst physical stress results from actual strain on tissues and organs. Environmental stress is associated, for example, with noise or temperature, whilst social stress relates to conflicts, isolation, work or economic circumstances. Often, different types occur simultaneously, for example during an illness combined with anxiety, or work overload leading to insomnia.

Acute and traumatic stress

Acute stress is short-lived and occurs following a specific trigger, such as an exam, an argument, sudden pain or strenuous physical exertion. Episodic acute stress refers to the frequent recurrence of such situations without sufficient time for recovery. Chronic stress persists for weeks, months or years and may be linked to caring for a sick person, shift work, a difficult family situation or a constant feeling of lack of control. Traumatic stress develops following an exceptionally severe threat and may persist even after the event has ended.

Eustress

A distinction is also made between eustress – a form of stimulation that motivates action – and distress, where demands are perceived as excessive and are accompanied by tension, helplessness or exhaustion. The same situation may be a moderate challenge for one person, yet a severe stressor for another.

The main stress-related hormones

Stress and metabolism

When the brain recognises a threat, the body activates the nervous and endocrine systems responsible for the stress response. Adrenaline and noradrenaline speed up the heart rate, increase alertness and rapidly release energy, whilst cortisol helps maintain the availability of glucose and fatty acids. In the short term, this is a beneficial mechanism, as it prepares the brain and muscles for action.

However, when stress occurs frequently or persists for a long time, it can impair insulin sensitivity, increase the release of fatty acids, affect liver function and promote the accumulation of visceral fat. Furthermore, chronic stress can disrupt metabolism indirectly through poorer sleep, irregular meals, reduced physical activity, smoking, alcohol consumption or a greater tendency to choose high-calorie foods.

One area that may be affected is the lipid profile, which includes total cholesterol, LDL, HDL and triglycerides. In studies, more severe or prolonged stress has sometimes been linked to less favourable outcomes, but this relationship is not the same for everyone. Elevated cholesterol may also result from genetics, diet, excess weight, hypothyroidism, diabetes, kidney disease, the menopause or certain medications.

Managing stress

It is worth starting to manage stress by identifying its main sources and reducing the pressures that you can realistically influence. Setting priorities, limiting the number of tasks you tackle at the same time, taking regular breaks and turning off unnecessary notifications can all help. Sleep and physical activity also play an important role. Regular exercise, tailored to your physical capabilities, can reduce tension and improve the quality of your sleep, whilst overly intense training sessions without sufficient recovery can increase stress levels. It is worth maintaining a consistent sleep schedule and limiting work, alcohol, excessive caffeine and screen time in the evening. Tension can also be reduced through breathing exercises, muscle relaxation, meditation, rest and spending time with loved ones.

"Chronic stress is not a direct cause of high cholesterol, but it can affect many metabolic processes and daily habits that are important for the lipid profile. Adequate sleep, regular physical activity, a balanced diet and effective stress management are all factors that support cardiovascular health." Anna Zięba – Dietitian

FAQ

Can stress raise cholesterol levels?

Research suggests that chronic or frequently recurring stress may be associated with a less favourable lipid profile in some people. This effect may result both from the action of stress hormones and from lifestyle changes accompanying prolonged stress.

Which hormones are released during stress?

Cortisol, adrenaline and noradrenaline play the most important roles. These hormones mobilise the body for action, increasing energy availability and preparing it for a rapid response.

Is short-term stress harmful?

Not always. Short-term stress (eustress) can improve concentration and mobilise the body for action. The problem arises when stress persists for a long time or occurs frequently.

How does chronic stress affect metabolism?

Prolonged stress can impair insulin sensitivity, increase the release of free fatty acids and promote the accumulation of visceral fat. Furthermore, it is often associated with poorer sleep, reduced physical activity and less healthy dietary choices.

Is high cholesterol always caused by stress?

No. Cholesterol levels are influenced by many factors, including diet, body weight, physical activity, genetic factors, age, chronic conditions and medication. Stress is just one of the factors that can affect your lipid profile.

How can you minimise the negative impact of stress on the body?

Regular physical activity, getting enough sleep, relaxation techniques, planning your responsibilities and maintaining social contacts can all help. In the case of chronic stress, it is also worth considering consulting a psychologist or psychotherapist.

Does physical activity help reduce stress?

Yes. Regular exercise can improve your well-being, reduce tension and support the quality of your sleep. However, it is important that the intensity of your workouts is tailored to your body’s capabilities, as excessive strain without adequate recovery can have the opposite effect.

Is reducing stress levels alone enough to improve lipid profile results?

Not always. Improving your lipid profile usually requires a comprehensive approach involving a healthy diet, physical activity, maintaining a healthy weight and – if necessary – treatment prescribed by a doctor.

Sources:

• McEwen B. S. (2007). Physiology and neurobiology of stress and adaptation: central role of the brain. Physiological reviews, 87(3), 873–904. https://doi.org/10.1152/physrev.00041.2006
• Patterson, S. M., Gottdiener, J. S., Hecht, G., Vargot, S., & Krantz, D. S. (1993). Effects of acute mental stress on serum lipids: mediating effects of plasma volume. Psychosomatic medicine, 55(6), 525–532. https://doi.org/10.1097/00006842-199311000-00008
• Steptoe, A., & Brydon, L. (2005). Associations between acute lipid stress responses and fasting lipid levels 3 years later. Health psychology : official journal of the Division of Health Psychology, American Psychological Association, 24(6), 601–607. https://doi.org/10.1037/0278-6133.24.6.601