When we think about anxiety, we often picture racing thoughts, a pounding heart, or trouble sleeping.
When we think about metabolism, we imagine how our body burns food for energy.
But here’s the thing: modern research shows the two are deeply connected. In fact, they often affect each other in surprising ways.
Below, you’ll find five science-backed connections between anxiety and metabolism, explained in plain English, along with why they matter for your health.
1. Anxiety often travels with metabolic problems
Large studies from around the world have found that people with anxiety are more likely to have issues like:
- High blood pressure
- High unhealthy blood fats (e.g. triglycerides)
- High blood sugar
- Excess body fat around the waist
This combination of problems is called metabolic syndrome – a cluster of risk factors that raise your chances of developing heart disease, stroke, and type 2 diabetes.
Even when researchers consider lifestyle factors such as exercise, diet, or smoking, the link still shows up. This suggests something deeper may be going on inside the body.
Why it matters:
If you’re seeing your doctor for anxiety, it may be worth checking things like your waist measurement, blood pressure, cholesterol, and blood sugar.
And if you’ve been diagnosed with metabolic syndrome or diabetes, it’s smart to also check in on your mental health.
2. Your stress system and cortisol can throw off blood sugar control
Your body has a built-in “stress alarm” called the HPA axis (short for hypothalamus–pituitary–adrenal axis).
When you face stress, this system tells your adrenal glands to release cortisol, your main stress hormone. Cortisol is useful in short bursts – it gives you energy and keeps you alert.
But if your HPA axis stays switched on for too long (which can happen with chronic anxiety), your cortisol levels can stay high.
Over time, this can:
- Raise blood pressure
- Make it harder to control blood sugar
- Add fat around your waist
- Disrupt sleep
- Affect mood, memory, and immunity
Think of it like a car engine left revving too high all the time – it wears down faster and wastes fuel.
Why it matters:
Research shows that long-term high cortisol can make the body less sensitive to insulin (a hormone that helps control blood sugar). This can lead to insulin resistance, a key step toward type 2 diabetes.
It’s another reason why treating anxiety can benefit both mental and physical health.
3. Inflammation is a common thread
Your immune system uses chemical messengers called cytokines to send signals when something’s wrong – for example, during infection or injury. Sometimes, the immune system stays in “low-grade inflammation mode” even when there’s no obvious threat.
This ongoing inflammation is linked to both anxiety and metabolic problems like:
- Insulin resistance
- Fatty liver disease
- Unhealthy cholesterol levels
Some studies even suggest inflammation may be one of the causes of anxiety, not just a side effect.
Why it matters:
Chronic inflammation can interfere with how your body handles sugar and fat. And anxiety may make inflammation worse, creating a loop that’s hard to break. By reducing inflammation, through lifestyle changes, stress management, and sometimes medical treatment, you can help protect both your mind and your metabolism.
4. Your gut and brain talk to each other
Your gut is home to trillions of bacteria, viruses, and fungi – collectively known as the gut microbiome.
Scientists now know that your gut and brain are in constant communication through nerves, hormones, and immune signals. This “gut–brain axis” can influence:
- Mood and anxiety levels
- Blood sugar control
- Fat storage and metabolism
In one study, people who took certain probiotics (helpful bacteria) for several weeks reported less anxiety and showed changes in inflammation markers.
Why it matters:
A healthy gut microbiome may help keep anxiety and metabolism in balance.
Probiotics, fibre, and some plants MAY support gut health – but the exact “best” approach is still being studied.
5. The same healthy habits help both
Some of the most effective ways to improve anxiety also boost metabolic health.
For example:
- Strength training – improves mood, reduces anxiety, builds muscle, and helps control blood sugar and cholesterol.
- Mindfulness and stress-reduction techniques – calm the mind, lower cortisol, and may help with weight management.
- Balanced diet – supports energy, gut health, and blood sugar stability.
Studies show that programs combining exercise, nutrition, and stress management can improve mood, reduce belly fat, lower blood sugar, and improve blood triglycerides – all at the same time.
Why it matters:
If you’re trying to improve either anxiety or metabolism, working on both at once may give you double the benefits.
What you can do right now
- Get checked – If you have anxiety, ask your doctor about a basic metabolic check (blood pressure, waist measurement, blood sugar, cholesterol).
- Move daily – Even 10–15 minutes of walking, strength work, or stretching can help.
- Eat for balance – Include farm fresh foods with minimal processing or complex ingredients.
- Prioritise sleep – Poor sleep affects both cortisol and metabolism.
Practice stress management – Mindfulness, breathing exercises, or activities you enjoy can make a real difference.
The bottom line
Anxiety isn’t “just in your head” – it can create real physical changes in your body’s metabolism, and metabolic problems can make anxiety worse.
Looking after both your mental and metabolic health is one of the best investments you can make for your future well-being.
Medical disclaimer: This article is for general information only and is not a substitute for medical advice. If you have symptoms of anxiety, depression, or metabolic problems (such as diabetes or high blood pressure), please speak with your doctor.
Academic references
Herring, M. P., & Meyer, J. D. (2024). Resistance exercise for anxiety and depression: efficacy and plausible mechanisms. Trends in Molecular Medicine. doi:10.1016/j.molmed.2023.11.016.
Jiang, M., Kang, L., Wang, Y.-L., Zhou, B., Li, H.-Y., Yan, Q., & Liu, Z.-G. (2024). Mechanisms of microbiota–gut–brain axis communication in anxiety disorders. Frontiers in Neuroscience, 18:1501134.
Ji, S., Chen, Y., Zhou, Y., Cao, Y., Li, X., Ding, G., & Tang, F. (2023). Association between anxiety and metabolic syndrome: an updated systematic review and meta-analysis. Frontiers in Psychiatry, 14:1118836. doi:10.3389/fpsyt.2023.1118836.
Walden, K. E., Moon, J. M., Hagele, A. M., Allen, L. E., Gaige, C. J., Krieger, J. M., Jäger, R., Mumford, P. W., Pane, M., & Kerksick, C. M. (2023). A randomised controlled trial to examine the impact of a multi-strain probiotic on self-reported indicators of depression, anxiety, mood, and associated biomarkers. Frontiers in Nutrition, 10:1219313. doi:10.3389/fnut.2023.1219313.
Ye, Z., Kappelmann, N., Moser, S., Davey Smith, G., Burgess, S., Jones, P. B., & Khandaker, G. M. (2021). Role of inflammation in depression and anxiety: tests for disorder specificity, linearity and potential causality of association in the UK Biobank. eClinicalMedicine, 38:100992. doi:10.1016/j.eclinm.2021.100992.