Stress, sugar and unhealthy habits biggest causes of metabolic disorders, warns wellness expert

Expert explains how stress can raise blood sugar and make cells resistant to insulin. (Picture Credit: Pexels)

• Excess sugar and chronic stress can trigger weight gain and metabolic disorders
• High sugar and stress hormones worsen insulin resistance and belly fat.
• Exercise, balanced meals, and stress management prevent metabolic issues.

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It often starts innocently. An extra spoon of sugar in your tea. A skipped walk because work ran late. A restless night scrolling on your phone. But behind these everyday choices, a hormonal storm may be brewing, one that pushes the body towards weight gain, fatigue and metabolic disease.

As lifestyle disorders rise across age groups, doctors are increasingly warning about sugar, stress and hormone shifts. According to Dr Narendra K Shetty, Chief Wellness Officer at Kshemavana Naturopathy and Yoga Center, metabolic disorders rarely appear overnight. “They are the result of repeated internal insults that the body absorbs, until it can’t anymore.”

Table sugar, or sucrose, is a double act—glucose and fructose. While glucose fuels most of your cells, fructose is handled almost entirely by the liver. “The problem begins when fructose intake exceeds what the liver can safely process,” explains Dr Shetty. Excess fructose is converted into fat, increasing the risk of non-alcoholic fatty liver disease, higher triglycerides and even hypertension.

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Sugar also damages the body in subtler ways. “It encourages the formation of Advanced Glycation End Products, sticky compounds that inflame tissues and accelerate metabolic wear and tear. At the same time, sugar dulls leptin, the hormone that tells us we’re full, and boosts ghrelin, which keeps us hungry.” This results in eating more, feeling less satisfied, and storing more fat around the abdomen.

Stress, on the other hand, is a full-body biochemical response. When stress becomes chronic, the brain activates the HPA axis, flooding the system with cortisol and adrenaline. These hormones raise blood sugar and make cells resistant to insulin, pushing glucose out of muscles and into fat stores. “Under constant stress, the body behaves as if it’s under threat,” says Dr Shetty. “Hormones like cortisol keep glucose high, even when energy isn’t needed.” Emerging research also points to Fibroblast Growth Factor 21, a hormone that spikes during prolonged stress and inflammation, further linking emotional strain to metabolic dysfunction.

Lastly, sedentary routines, poor sleep and irregular meals deepen the problem. “Slowly, they create a state of low-grade inflammation often called metaflammation.” Dr Shetty says, adding, “Muscles become less efficient at using glucose, mitochondria lose their spark, and energy levels swing unpredictably”

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Dr Shetty shares small changes that cool the fire

• Regular walking and mindful physical activity
• Yoga and pranayama to calm stress hormones
• Consistent meal timings to stabilise insulin
• Balanced, whole-food nutrition to support gut health

FAQs on impact of sugar and stress on health:

Q1. How does excess sugar affect overall health?

Consuming too much sugar can lead to weight gain, insulin resistance, and increased inflammation, raising the risk of diabetes, heart disease, and metabolic disorders.

Q2. Can high sugar intake impact mental health?

Yes. Frequent sugar spikes can cause mood swings, energy crashes, and may worsen anxiety and depressive symptoms over time.

Q3. How does stress affect the body physically?

Chronic stress triggers the release of cortisol, a hormone that can increase blood sugar levels, weaken immunity, disrupt sleep, and promote fat storage.

Q4. Is there a connection between stress and sugar cravings?

Stress often increases cravings for sugary and processed foods because they temporarily boost feel-good chemicals in the brain, creating a cycle of dependence.

Q5. Can sugar and stress together worsen metabolic health?

Yes. Elevated stress hormones combined with high sugar intake can worsen insulin resistance, increase abdominal fat, and accelerate metabolic dysfunction.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.