When women set New Year’s intentions for health and wellness, nutrition often tops the list. But emerging evidence suggests that chronic stress may pose an even greater threat to long-term health than diet alone. Stress affects nearly every system in the body and, when left unmanaged, can influence inflammation, metabolism, immunity, mood and disease risk. Here’s what the science shows and how women can take control in practical ways this year.

Recent research shows that chronic stress is linked with higher levels of inflammation in the body and with metabolic syndrome, a cluster of conditions that increase the risk of heart disease, diabetes and other chronic diseases. In one study, inflammation explained over half of the connection between stress and metabolic syndrome, highlighting the biological impact of ongoing stress on physical health.

Stress does not exist in a vacuum. Women experiencing high stress are more likely to make poorer food choices, gravitating toward high-sugar, high-fat or energy-dense foods and eating fewer fruits and vegetables, which may compound health risks over time. Some research indicates that chronic stress is associated with poorer diet quality and eating behaviors linked with inflammation and weight gain.

The gut and brain communicate continuously. Stress can disrupt this connection, influencing digestion, mood and overall health. Emerging research suggests the interaction among stress, diet and the gut microbiome helps shape emotional and physical well-being, revealing why stress management may play as big a role as diet in health outcomes.

Beyond emotional tension, chronic stress activates the body’s stress response system, elevating hormones like cortisol. Over time, this can lead to:

Increased inflammation and immune changes
Poor sleep and fatigue
Digestive issues
Hormone imbalance
Higher long-term risk of cardiovascular and metabolic problems

The National Institutes of Health notes that stress can independently contribute to inflammation and disease risk, separate from diet and lifestyle factors.

Great news: stress can be measured and managed, and doing so can improve both mental and physical health.

Here are some helpful tips to manage your stress and ensure a healthier you in the new year.

1. Prioritize Daily Stress Management Rituals

Small, consistent practices help lower physiological stress responses. Some evidence-based approaches include:

Mindfulness and meditation: 10–20 minutes per day can reduce cortisol levels and improve mood
Deep breathing exercises: Helpful during stressful moments or transitions
Light movement: Walking or gentle yoga supports stress resilience

These activities support the body’s ability to down-regulate stress signaling, which is key to lowering inflammation.

2. Build Supportive Social Connections

Strong relationships are linked with lower stress and better health outcomes. Regular check-ins with friends, support groups or community involvement create emotional buffers against daily stress.

3. Improve Sleep Consistency

Chronic sleep disruption can worsen stress responses and inflammatory markers. Set consistent bedtime routines, keep devices out of the bedroom and aim for 7–9 hours of rest.

4. Nourish Your Body With Stress-Supporting Foods

Although diet alone does not override stress effects, nutritional choices can support resilience. Focus on:

Fiber-rich plant foods such as vegetables, fruit, whole grains and legumes
Healthy fats like olive oil, nuts and seeds
Probiotic and fermented foods to support gut-brain signaling

Balanced eating also reduces inflammation and supports energy—so you have more capacity to manage stress wisely.

5. Set Boundaries With Work and Personal Demands

Perceived stress often increases when women feel stretched too thin. Women can protect their well-being by setting limits on workloads, saying no to excess commitments and creating space for rest without guilt.

6. Seek Professional Support When Needed

For many women, chronic stress is tied to deeper emotional patterns or life circumstances. Speaking with a therapist or counselor can provide strategies for long-term stress reduction and support mental health.

Stress is more than a mental state. It influences inflammation, hormone balance, digestion and long-term disease risk. Supporting stress resilience can help women feel stronger, more balanced and healthier overall—more effectively than focusing on diet alone. By pairing stress management with good nutrition, movement and rest, women can establish a sustainable wellness routine that lasts well beyond January.

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Yvon Lux is the editor of her Apple News channel covering lifestyle news and current events. When she’s not busy writing about impactful brands and standout products, she and her husband can be found snuggling with their emotionally needy, perpetually sleepy golden retriever, or she’s chipping away at her Juris Doctor. Connect with her on Instagram and subscribe to her Apple News channel.