Understanding Allostatic Load: How Chronic Stress Impacts Your Body
By Wendy Francis, Board-Certified Cognitive Health Coach
What Is Allostatic Load?
Allostatic load is a term used to describe the cumulative wear and tear on the body that results from repeated or chronic stress. When we experience stress, our body activates its “fight-or-flight” response—releasing hormones like cortisol and adrenaline to help us deal with the situation. While this response is helpful in the short term, problems arise when stress is constant and the body doesn’t get a chance to return to baseline.
Over time, this leads to a buildup of physiological strain—impacting the brain, heart, immune system, metabolism, and more. This accumulated burden is what scientists call allostatic load.
Why It Matters
Chronic activation of the stress response system can increase the risk of numerous health issues, including:
- Hypertension
- Type 2 diabetes
- Cognitive decline
- Depression and anxiety
- Immune system dysfunction
- Accelerated aging
According to McEwen and Seeman (1999), the concept of allostatic load helps explain how long-term stress translates into physical health deterioration, even when the stressors are psychological or social in nature.
Signs of High Allostatic Load
Some signs that your body may be under chronic strain include:
- Constant fatigue
- Difficulty sleeping
- Mood swings or irritability
- Frequent colds or infections
- Elevated blood pressure or heart rate
- Trouble focusing or remembering things
Reducing Allostatic Load
The good news is, there are practical ways to reduce allostatic load:
- Prioritize Rest: Aim for 7–9 hours of quality sleep each night.
- Eat for Brain & Body Health: Choose anti-inflammatory, whole foods that support energy and recovery.
- Move Your Body: Regular physical activity helps regulate stress hormones and improve resilience.
- Practice Relaxation Techniques: Breathing exercises, meditation, yoga, or time in nature can calm your nervous system.
- Rethink Stress: Reframing stress as a challenge instead of a threat has been shown to reduce its physiological impact (Crum, Salovey & Achor, 2013).
Final Thoughts
Allostatic load is a powerful concept that bridges the gap between emotional stress and physical health. By learning how to manage stress proactively, we can protect our brain, heart, and longevity.
References
- McEwen, B.S., & Seeman, T.E. (1999). Protective and damaging effects of mediators of stress: Elaborating and testing the concepts of allostasis and allostatic load. Annals of the New York Academy of Sciences, 896(1), 30–47.
- Crum, A.J., Salovey, P., & Achor, S. (2013). Rethinking stress: The role of mindsets in determining the stress response. Journal of Personality and Social Psychology, 104(4), 716–733.
- Juster, R.P., McEwen, B.S., & Lupien, S.J. (2010). Allostatic load biomarkers of chronic stress and impact on health and cognition. Neuroscience & Biobehavioral Reviews, 35(1), 2–16.
Disclaimer:
This content is for informational purposes only and is not intended to diagnose, treat, or provide medical advice. Always consult with a qualified healthcare provider regarding any health concerns or before starting new health practices.