Understanding the impact of stress on physical health, and tips to manage it

Stress is a prevalent issue affecting individuals from various walks of life While it is widely recognized for its impact on mental health stress also significantly affects physical healthVarious factors are responsible for stress ranging from long working hours to dealing with the loss of a loved one to managing expenses and debts Almost every individual today reels under some stress While we all might assume that stress is majorly responsible for poor mental health it also adversely affects onersquos physical healthDr Santosh Bangar senior consultant psychiatrist at Global Hospitals at Parel in Mumbai explains that stress can not only lead to mental but even physical problems It can raise blood pressure leading to a heart attack or a stroke besides leading to respiratory symptoms such as shortness of breath and rapid breathing Stress can take a toll on the gut and disrupt braingut communication leading to pain bloating constipation diarrhoea and other gut discomfortsDr Bangar lists down some common stressors that most people go throughLoss of jobHeartbreakDivorceFinancial lossDeath of a loved oneFailure to find a jobFailure in academicsSuffering from a fatal diseaseInability to conceive and failure in realising the dream of parenthoodWork stressExcessive noise or trafficEveryday household tasksManaging debtHealth concerns born out of stressBangar says excessive amounts of stress can lead to several health issues that include digestive issues headaches muscle tension and pain heart disease and heart attack high blood pressure stroke sleep problems weight gain memory and concentration impairment infertility obesity and diabetes weakened immunity thyroid problems frequent illness low libido shortness of breath or rapid breathing hair loss constipation and irritable bowel syndrome IBSSymptoms of stressSome symptoms of stress include low energy levels headaches rapid breathing muscle tension chest pain stomach pain and digestive problems dizziness or shaking and inability to sleep Stress also has a direct connection with muscle pain As Dr Bangar says ldquoStress can cause your muscles to tense up and over time can become painful The most common stressrelated aches and pains are witnessed in the neck back and shouldersHe adds ldquoStress can take a toll on almost everybody It can impact the heart lungs gut liver thyroid gland musculoskeletal nervous endocrine and reproductive systems This makes it necessary for everyone to destress in order to lead a healthy liferdquoFaulty lifestyle habits that worsen stressTo manage stress it is extremely important to practice healthy lifestyle habits Bangar says ldquoSmoking drinking alcohol binge eating illicit drug use consuming too much caffeine and having insufficient sleep can worsen body stressrdquo He suggests the following healthy lifestyle habits for better stress managementGetting a minimum of 78 hours of sound sleep Exercising regularly Cutting down on smoking alcohol and caffeine Minimising excessive nighttime gadget use Journaling daily Connecting with others Practising breathing exercises Getting enough vitamin D by exposing yourself to the sun in the morning Keeping a positive attitude Spending some lsquomersquo timeFood and stressHaving a healthy diet inclusive of all the nutrients is essential for overall health and wellbeing and goes a long way in the better management of stress ldquoWhen stress takes a toll on us our bodies respond by producing higher levels of stress hormones like cortisol and adrenaline While some may turn to unhealthy comfort foods sugary snacks or excessive caffeine to cope such choices can worsen stress in the long run Instead adopting a healthy and balanced diet can help regulate stress hormones and support overall wellbeing significantlyrdquo says Dr Sarita Kulkarni consultant physician at Jehangir HospitalStress can also have a significant impact on digestion and gut health It can lead to Irritable Bowel Syndrome IBS that can cause abdominal pain bloating and changes in bowel habits Stress can also cause dysbiosis which is caused due to an imbalance of the gut microbiotaKulkarni lists some foods that worsen stress and should be avoided1 Sugary and processed foods Foods that are high in sugar or refined carbohydrates can cause rapid spikes in blood sugar levels worsening feelings of stress and anxiety2 Caffeine and energy drinks While caffeine can offer a temporary energy boost excessive intake can lead to heightened heart rate jitteriness and difficulty sleeping all of which can intensify stress3 Highfat foods Consuming excessive amounts of saturated and trans fats can contribute to inflammation in the body which is linked to stressrelated conditions4 Alcohol Alcohol is a depressant and can disrupt sleep patterns leaving individuals feeling more stressed and fatigued Limiting alcohol consumption can help manage stress levels effectivelyFoods that help manage stressKulkarni suggests including the following foods in your diet to help manage stress1 Opt for complex carbohydrates Foods like whole grains legumes and fruits can have a positive impact on serotonin levels promoting a sense of calm and overall wellbeing2 Include fatty fish Incorporate fish such as salmon mackerel and trout into your diet as they are rich in omega3 fatty acids which can help reduce inflammation and support brain health potentially easing stress3 Snack on nuts and seeds Nuts and seeds are excellent sources of healthy fats and magnesium which can aid in alleviating stress and anxiety4 Embrace leafy greens Vegetables like spinach kale and broccoli are packed with folate a nutrient associated with improved mood and mental health5 Sip on herbal teas Soothe your nervous system with calming herbal teas like chamomile lavender and peppermint which can help you unwind and relaxHealthy dietary habits for stress management1 Prioritize regular meals Avoid skipping meals to prevent blood sugar imbalances which can lead to irritability and increased stress Aim for balanced meals throughout the day2 Practice mindful eating Engage in mindful eating by paying attention to your food chewing slowly and savouring each bite This approach can help you enjoy your meals and prevent overeating triggered by stress3 Stay hydrated Ensure you drink plenty of water to stay hydrated as dehydration can exacerbate stress and anxiety4 Limit stimulants Reduce your intake of caffeine and energy drinks particularly in the afternoon and evening to promote better sleep and reduce stress levelsAvoid emotional eating Instead of turning to emotional eating explore alternative ways to cope with stress Engage in hobbies exercise meditate or confide in friends and family to manage stress effectivelyWhile adopting a healthy lifestyle and balanced diet is important to manage stress engaging in other activities that help us release stress is also crucialSpa and massageThe idea of spa treatments and massages is associated with a relaxed state of mind Do massages really help one destress Ratna Kulkarni profitability coach for salon and spa owners says ldquoGetting a full body massage is the best way to pamper yourself and relax Massages offer innumerable health benefits the most common being releasing of stressrdquoMassages improve blood circulation During a massage muscles are kneaded patted and twisted which causes them to generate heat This warms up the nerves and blood vessels leading to better blood circulation It also helps in increasing the flexibility of your body and tones your muscles Massages work like magic in improving onersquos mood and can help people with stress feel relaxed Effective spa treatments lead to the release of Endorphins and allow an individual to feel betterGetting just one massage in 6 months is not going to help You must get yourself a massage every 20 days to destress from time to timeIf you are unwilling to spend extravagant amounts on spa treatments and massages Kulkarni suggests calling a therapist at home They offer economic packages with some offering lucrative membership plans But you must ensure the quality of service provided is up to the mark and maintains proper hygieneYou can also create a spa experience at home by following these steps Set the mood Create a relaxing ambience with dim lights candles and soothing music This will help you to calm your thoughts This can be followed by a hot water bath with Epsom salt or essential oils Take some time to meditate and practice deep breathing to clear your thoughts Pamper your hands and feet by trimming your nails and giving a mini hand and foot massage to feel relaxed and happyYoga for stress managementPragya Bhatt yoga expert and a published author who goes by the Instagram name yogawithpragya says ldquoStress is stored in the body in the form of tension and tightness in the shoulders and lower back Sometimes it manifests as chronic headaches migraines and even vertigo Yoga not only helps the body release this stress and calm the mind through pranayama and meditation but it also works to stretch and release the physical tension in the bodyrdquoBhatt suggests practising the following yoga asanas for effective stress management and improved physical healthUrdhva dhanurasana1 Lie down flat on your back with your knees bent and feet close to the buttocks2 Bend your arms at the elbows placing your hands under your shoulders3 Pressing your feet down lift the hips up4 Pressing your hands down lift your torso upHold this pose for 30 seconds and do it 3 timesSupported Paschimmotanasana1 Sit with your legs stretched straight out in front of you both legs hipwidth distance apart2 Place a bolster across your shins3 Bend forward and gently hold your toes with your hands4 Lean your head further forward and rest the head gently on the bolster5 Close your eyes and focus on deep amp full breathingHold this pose for at least 3 minutesAlternate nostril breathing or AnulomVilom Pranayama1 Sit in any comfortable seated position sukhasana dandasana padmasana You can even lean against the wall to ensure that the back is straight Keep your eyes closed2 Fold the index and middle finger of your right hand inwards The thumb ring finger and little finger are in their normal positions3 Gently close the right nostril with your thumb and inhale only through the left nostril4 Completing the inhalation close the left nostril with your ring finger and exhale through the right nostril5 Completing the exhalation inhale through the right nostril again6 Completing the inhalation close the right nostril with your thumb and exhale through the left nostrilDo these five timesBrahmari Pranayama or bumble bee Pranayama1 Sit in any comfortable seated position sukhasana dandasana padmasana You can even lean against the wall to ensure that the back is straight Keep your eyes closed2 Close both ears by inserting the thumbs into the ears and spreading the rest of the fingers around the head3 Take a deep inhale in and as you exhale make a deep humming sound in your mouth Your tongue should be on the upper palate4 Observe the vibrations inside your mouth reverberating throughout the head and even the neckDo these five timesAdhomukha Virasana1 Bend your legs keeping the feet together and knees wide apart Sit back on your heels2 Start walking your hands forward until your torso descends to the floor between the thighs3 Keep your arms straight and your forehead on the floor too4 Close your eyes and observe your breath5 Focus on deep amp full breathingHold this pose for at least 3 minutesAll these asanas are safe to be performed daily They will help prevent stress from accumulating in the bodyDr Prashant Mistry an internationally certified physiotherapist and celebrity trainer further suggests some more physical activities you can opt for to reduce stressDancingDancing is a fun way to release stress Dancing provides an outlet for selfexpression and creativity It helps build confidence and the ability to express yourself in a safe environmentOutdoor activityBeing active outdoors just might be the cure to all things stressful Plenty of research has shown the health benefits of spending more time outdoors Admiring nature and participating in various fun events and games calms your brain and drives stress awayDuration and time of workoutsMistry says ldquoPhysical activity reduces cortisol levels your bodyrsquos stress hormone Getting active and breaking a sweat regularly causes your body to produce endorphins which help your body and mind relaxrdquoHe recommends working out for at least 30 minutes every day ldquoThough working out in the morning may lead to better mental health and productivity throughout the day the best time to exercise depends on your preferences and fitness goalsrdquoAlso Read Ice Cream as a mood booster Experts weigh in on health factors and scrumptious alternatives