That familiar feeling when the thought of food in the morning is off-putting? Or perhaps you’ve noticed more hair loss, and stubborn belly fat appears despite your efforts? Add to that those restless nights when, after waking up, you can’t fall back asleep. Many people blame these symptoms on tiredness or age, but Spanish dietitian-nutritionist Fran Samorano says otherwise: these are not coincidences. They are early warning signs that chronic stress and hormonal imbalance are already taking a toll on your body from within. The issue isn’t about weak willpower or reluctance to ‘start yet another diet.’
To get a deeper understanding of the issue, a group of specialists from Palasiet Wellness Clinic—including experts in integrative medicine, nutrition, and psychoneuroimmunology—conducted a joint analysis. Their conclusion is somewhat reassuring: not feeling hungry right after waking up is not necessarily a pathology. On the contrary, it may indicate that your body is in sync with its circadian rhythms and your metabolism is working smoothly. In the morning, levels of activating hormones like cortisol and glucagon rise, giving us energy for the early hours of the day without the immediate need to eat.
So where is the line between normal and problematic? Experts suggest asking yourself a few key questions if, in addition to morning loss of appetite, you are also concerned about other listed symptoms. Did these changes appear after a prolonged period of stress? Do you feel better during vacations or even just on weekends when you have the opportunity to rest? Perhaps you have some chronic illnesses that could affect your condition. And, of course, it’s worth honestly assessing your lifestyle and checking for any obvious hormonal imbalance.
One of the first practical tips concerns meal timing. Specialists recommend sitting down to eat no earlier than an hour and a half after sunrise. This helps maintain the natural metabolic processes that begin in the body with the first rays of light. To restore hormonal balance disrupted by stress, doctors advise developing a few healthy habits. Try to go to bed and wake up at the same time each day, ensuring a full eight hours of nighttime sleep. Regular physical activity, even a simple walk, works wonders. Pay special attention to your first meal: it should be rich in protein, fiber, and healthy fats to avoid sharp spikes in blood sugar levels. Don’t neglect practices for managing your emotions—breathing exercises, meditation, or even a contrast shower can help activate the vagus nerve and calm the nervous system.
But what should you do if stress has already taken its toll? Is it possible to turn back the clock? Experts from Palassiet offer a reassuring answer: yes, if you act quickly. Chronic stress leaves so-called ‘biological scars’ at the epigenetic level—such as shortening the telomeres, the protective caps of our chromosomes. The good news is that our bodies are incredibly resilient and adaptable. A healthy lifestyle, proper nutrition, and restorative practices can erase much of this negative imprint. Most effects of stress—whether insomnia, digestive issues, fatigue, or hair loss—are functional in nature. This means they are reversible as soon as you start adjusting your habits and restoring your stress response system. It all depends on the intensity and duration of the stress factor, but taking care of your hormonal balance is not just a matter of appearance, it is the foundation of health and a fulfilling life.
