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Sedentary lifestyles, lack of sleep, stress, and ultra-processed diets are causing hormonal inflammation in young adults. A metabolism expert explains the growing impact on health.
Persistent activation of the hypothalamic-pituitary-adrenal (HPA) axis leads to elevated cortisol levels
Metabolic and endocrine disorders that were once largely associated with middle age are now diagnosed with increasing frequency among young adults. According to Dr. Vimal Pahuja, Associate Director of Internal Medicine and Metabolic Physician, Weight Management and Diabetes Clinic at Dr. LH Hiranandani Hospital, this change reflects a deeper lifestyle-driven alteration of the body's hormonal and metabolic balance.
“What we are seeing today is the result of a lifestyle driven by busyness and convenience that has created the perfect environment for metabolic imbalance,” says Dr. Pahuja. “Young adults present with conditions that we once expected to see much later in life.”
At the center of this change is hormonal inflammation, a state of chronic low-grade inflammation driven by daily habits that interfere with hormonal signaling and metabolic regulation. “Reduced physical activity, irregular sleep cycles, prolonged exposure to screens, and constant stress are some of the main contributing factors,” explains Dr. Pahuja.
Sitting for long periods of time, he notes, reduces muscle activity, which in turn depresses insulin sensitivity. “When muscles are inactive for long periods, glucose absorption decreases, increasing the risk of insulin resistance,” he says. Late-night screen use further exacerbates the problem by suppressing melatonin and disrupting circadian rhythms. “This misalignment indirectly affects the secretion of cortisol and insulin, and eventually promotes the accumulation of visceral fat and the release of inflammatory cytokines.”
Dietary patterns also play a crucial role in hormonal inflammation. “A high intake of ultra-processed foods, refined carbohydrates and trans fats causes repeated spikes in blood sugar, oxidative stress and inflammation,” says Dr. Pahuja. On the other hand, diets deficient in protein, fiber and essential vitamins impair muscle function, weaken the integrity of the intestinal lining and reduce hormonal resilience.
Emerging evidence also highlights the role of gut health. “Altering the gut microbiome disrupts hormonal regulation,” notes Dr. Pahuja. “Imbalances in gut bacteria can alter hormones such as insulin, leptin and incretins, further worsening metabolic control.”
Chronic psychological stress is another important factor. Persistent activation of the hypothalamic-pituitary-adrenal (HPA) axis leads to elevated cortisol levels. “Excess cortisol promotes central obesity, insulin resistance, and suppresses reproductive and thyroid hormone function,” explains Dr. Pahuja. This hormonal cascade helps explain the increasing incidence of diseases such as polycystic ovary disease (PCOS), type 2 diabetes mellitus, dyslipidemia, and subclinical hypothyroidism among today's young adults.
According to Dr. Pahuja, reversing this trend requires a strong focus on prevention and strategic lifestyle correction. “Exercise and sleep are the basis,” he emphasizes. “In addition, a nutrient-dense diet focused on whole foods and effective stress management strategies are essential.”
Early detection is equally important. “Early identification of metabolic risk factors and combining that knowledge with lifestyle changes can reverse hormonal inflammation before it progresses to disease,” says Dr. Pahuja. “Small, consistent changes made early in life have the power not only to prevent disease, but also to restore the metabolic and hormonal health of an entire generation.”
January 11, 2026, 09:36 IST
