Understanding Stress, the HPA Axis and its Relationship with Nutrition
When we experience stress (whether physical, emotional, or environmental) our bodies rely on the hypothalamic-pituitary-adrenal (HPA) axis to coordinate the stress response. This communication network connects the brain and adrenal glands, triggering the release of cortisol, often called the "stress hormone." Cortisol helps regulate blood sugar, blood pressure, inflammation, and energy availability so the body can respond to challenges.
The HPA axis is designed to activate during periods of stress and then return to baseline once the stressor has passed. However, chronic stress, inadequate sleep, illness, or consistently under-fueling the body can disrupt this balance. Over time, changes in HPA axis signaling may influence reproductive hormones, immune function, blood sugar regulation, and overall well-being.
How Nutrition Can Help with Managing Stress
Nutrition is one of the ways we can support a healthy stress response. Rather than following restrictive diets or skipping meals, aim for consistent, balanced eating throughout the day. Including carbohydrates, protein, healthy fats, and fiber at meals helps maintain steady blood glucose, providing the brain and body with the energy needed to function optimally. Nutrients such as magnesium, omega-3 fatty acids, vitamin D, and B vitamins also play important roles in nervous system function and overall health, although no single food or supplement can "fix" chronic stress.
A weight-neutral approach recognizes that health is supported by nourishing behaviors, not a number on the scale. Regular meals, enjoyable movement, restorative sleep, stress management, and social connection all contribute to a resilient HPA axis.
If you're experiencing persistent fatigue, irregular menstrual cycles, digestive concerns, or other symptoms that may be related to chronic stress, consider working with a registered dietitian and your healthcare provider to develop a personalized plan that supports your body's needs.
References
McEwen BS. Protective and Damaging Effects of Stress Mediators. New England Journal of Medicine. 1998;338(3):171-179.
Joseph DN, Whirledge S. Stress and the HPA Axis: Balancing Homeostasis and Fertility. International Journal of Molecular Sciences. 2017;18(10):2224.
Academy of Nutrition and Dietetics. Nutrition Care Manual®. Stress, Nutrition, and Health. Accessed 2026.
Written by Kylie Conner
Kylie specializes in: Oncology - supporting individuals through cancer treatment, remission, malnutrition, food aversions, enteral nutrition, and preventive strategies. PCOS & Fertility - weight-inclusive care for hormonal balance, menstrual health, and fertility support. Cardiovascular Disease - heart disease, high cholesterol, high blood pressure, and related conditions. Chronic Disease Prevention and Management - focusing on sustainable, non-restrictive approaches to improve long-term health and reduce risk.