The hidden noise that's stressing you out

 You’ve been eating better. Sleeping earlier. Cutting back on coffee. But something still feels off. An unpredictable stomach. Foggy head. You’re more anxious than usual…however nothing dramatic has changed.

Here’s something most people overlook: it could be the sound around you.

Not sirens or loud bangs, just the everyday hum of modern life. Buzzing electronics. The whir of the washing machine, the neighbour’s music, your phone’s constant pings. Sounds you’ve trained yourself to ignore but your body never does.

In this issue of Wellness Valet, we’re tuning into the science of how background noise affects your stress response, digestion, and hormones. You’ll discover why your nervous system has a built-in “noise meter,” how it reacts to sonic clutter, and what you can do to create more calm from the inside out.

Your ears never sleep, even when your brain checks out
Let’s start with the basics. Your body was designed to survive in the wild. That means it evolved to listen. And not just for pleasure.

The sound of a snapping twig? That might have meant a predator. The rustle of leaves? Someone approaching.

Even now, your brain's limbic system (your emotion and survival centre) is constantly scanning your environment through sound. It does this through the autonomic nervous system, which is supposed to keep you balanced between calm and alert.

But here’s the problem: the modern world is never quiet.

And when noise is constant, unpredictable, or irritating, your nervous system gets stuck in a low-grade alert mode - drip-feeding stress hormones like cortisol into your bloodstream. You may not feel anxious… but your body does.

How background noise dulls your digestion
Your digestion works best when your body feels safe. That’s when your parasympathetic system kicks in - the one responsible for “rest and digest.” But when you’re surrounded by low-level noise, your body subtly shifts toward a sympathetic state - fight or flight. That means blood flows away from your gut, enzymes are reduced and your stomach starts holding onto tension like it’s bracing for something.

Ever notice that bloating after a meal you ate in front of the TV? Or that tight stomach after eating lunch while listening to a dramatic podcast? That’s your vagus nerve reacting to your sound environment and it’s one of the key players in digestion and inflammation.

In short, when the world around you is noisy, your gut can’t do its job properly.

 Why even “nice” noise can overload your brain
Now, you might be thinking: But I only listen to uplifting music! Or calming background chatter on a podcast. That’s not stressful, right?

The truth is, it’s not about the content, it’s about the constant stimulation. Your auditory system never switches off. If you go from music in the car, to podcasts at your desk, to news while cooking, to TikTok in bed… your brain never gets to breathe.

And that constant processing of  lyrics, voices, rhythms can quietly wear down your cognitive clarity, spike mental fatigue, and subtly increase your body’s allostatic load (your cumulative stress burden).

Remember, you don’t have to feel overwhelmed for your body to be overwhelmed.

Noise and hormones: the cortisol connection
Cortisol has a rhythm. It should spike gently in the morning and fall at night. But chronic noise exposure, especially unpredictable or irritating noise, can flatten that rhythm. Instead of rising and falling smoothly, it becomes erratic, which in turn affects your blood sugar, mood, and even sex hormone production.

If you wake up wired and crash mid-morning… or find yourself exhausted but unable to sleep… your sound environment could be part of the story.

This is especially true if you live in a city or apartment with thin walls, shared spaces, or street noise. Your body may be sleeping but your ears are still scanning.

The gut-brain-sound triangle
Let’s talk about the vagus nerve. This is your body’s superhighway between the gut and brain. When it’s functioning well, digestion hums along, your mood is stable, and inflammation stays in check.But when noise activates your stress response especially in a sustained or chronic way vagal tone weakens. That means slower digestion, more bloating, and higher sensitivity to food.

And because gut health is tied to immune health and neurotransmitter production (like serotonin), this sound-induced imbalance can ripple outward into fatigue, anxiety, and even skin issues.

So how do you know if noise is affecting you?
The signs are often subtle. You might feel easily startled. Your jaw may stay clenched. Your digestion’s off, despite a healthy diet. You feel fatigued in the morning even after sleep. You startle easily or feel anxious in silence.

These are all signs that your nervous system is “on alert,” and your body isn’t getting the recovery time it needs.

Reclaiming calm: what you can do starting today
Start small. You don’t need total silence to feel better, just moments of deliberate quiet time.

Try eating one meal each day in complete silence. No screens, no music, no scrolling. Let your body register safety and stillness. Notice how your food feels different.

Take five-minute “sound breaks” during the day. Step outside, close your eyes, and listen only to natural sounds or just your own breathing.

Before bed, give your ears a break. Swap out Netflix for a dimly lit room and a book. Or even better, just sit with a cup of tea and nothing else.

And consider what optional noise you’re inviting in. Podcasts during every walk? Talk radio all day? You can still enjoy these things—just with more intention, and more space between.

Quiet is not a luxury - it’s a form of nourishment
In a world where stimulation is everywhere, silence can feel uncomfortable at first. But your body craves it. Your hormones regulate more smoothly. Your digestion deepens. Your mind clears.

So today, see if you can find five minutes of real quiet. And then tomorrow, stretch it to ten. Watch what happens when you stop filling every moment with sound… and start listening to what your body truly needs.

The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Lemon & Herb Chicken with Braised Fennel and Cannellini Beans

Ingredients:

• 2 free-range chicken thighs, bone-in, skin-on

• 1 medium fennel bulb, sliced

• 1 small red onion, finely sliced

• 1 clove garlic, minced

• Juice of ½ lemon

• 1 tsp lemon zest

• 1 tsp chopped fresh rosemary

• 1 tbsp chopped parsley

• 1 tbsp olive oil

• ½ cup chicken stock

• 1 tin cannellini beans, rinsed and drained

• Sea salt and black pepper to tasteHeat olive oil in a pan over medium heat. Season chicken with salt, pepper, and rosemary.

• Sear chicken skin-side down for 4–5 minutes until golden. Flip and cook 2 minutes more. Remove and set aside.

• In the same pan, add fennel and onion. Cook for 5 minutes until softened. Add garlic, stir for 30 seconds.

• Deglaze with lemon juice, then add zest, stock, and beans. Nestle chicken back in, skin side up.

• Cover and simmer gently for 20–25 minutes, until the chicken is tender and cooked through.

• Finish with chopped parsley before serving.

This is the perfect dish to enjoy in a quiet moment, away from screens or distractions - letting your digestion truly relax. So, go ahead and give it a try. You’ll love it.