From mind to body: 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 health.

Various 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 one's physical health.

Dr 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 brain-gut communication leading to pain, bloating, constipation, diarrhoea and other gut discomforts.

Dr Bangar lists down some common stressors that most people go through:
Loss of job
Heartbreak
Divorce
Financial loss
Death of a loved one
Failure to find a job
Failure in academics
Suffering from a fatal disease
Inability to conceive and failure in realising the dream of parenthood
Work stress
Excessive noise or traffic
Everyday household tasks
Managing debt

Health concerns born out of stress
Bangar 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 (IBS).

Symptoms of stress
Some 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, "Stress can cause your muscles to tense up and over time can become painful. The most common stress-related aches and pains are witnessed in the neck, back and shoulders.

He adds, "Stress 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 de-stress in order to lead a healthy life."

Faulty lifestyle habits that worsen stress
To manage stress, it is extremely important to practice healthy lifestyle habits. Bangar says, "Smoking, drinking alcohol, binge eating, illicit drug use, consuming too much caffeine and having insufficient sleep can worsen body stress." He suggests the following healthy lifestyle habits for better stress management.

Getting a minimum of 7-8 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 ‘me' time.

Food and stress
Having a healthy diet inclusive of all the nutrients is essential for overall health and well-being and goes a long way in the better management of stress. "When 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 well-being significantly," says Dr Sarita Kulkarni, consultant physician at Jehangir Hospital.

Stress 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 microbiota.

Kulkarni lists some foods that worsen stress and should be avoided
1. 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 anxiety.

2. 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 stress.

3. High-fat foods: Consuming excessive amounts of saturated and trans fats can contribute to inflammation in the body, which is linked to stress-related conditions.

4. 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 effectively.

Foods that help manage stress
Kulkarni suggests including the following foods in your diet to help manage stress:
1. 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 well-being.

2. Include fatty fish: Incorporate fish such as salmon, mackerel and trout into your diet as they are rich in omega-3 fatty acids, which can help reduce inflammation and support brain health, potentially easing stress.

3. Snack on nuts and seeds: Nuts and seeds are excellent sources of healthy fats and magnesium, which can aid in alleviating stress and anxiety.

4. Embrace leafy greens: Vegetables like spinach, kale and broccoli are packed with folate, a nutrient associated with improved mood and mental health.

5. Sip on herbal teas: Soothe your nervous system with calming herbal teas like chamomile, lavender and peppermint, which can help you unwind and relax.

Healthy dietary habits for stress management
1. 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 day.

2. 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 stress.

3. Stay hydrated: Ensure you drink plenty of water to stay hydrated, as dehydration can exacerbate stress and anxiety.

4. Limit stimulants: Reduce your intake of caffeine and energy drinks, particularly in the afternoon and evening, to promote better sleep and reduce stress levels.
Avoid 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 effectively.

While adopting a healthy lifestyle and balanced diet is important to manage stress, engaging in other activities that help us release stress is also crucial.

Spa and massage
The idea of spa treatments and massages is associated with a relaxed state of mind. Do massages really help one de-stress? Ratna Kulkarni, profitability coach for salon and spa owners says, "Getting a full body massage is the best way to pamper yourself and relax. Massages offer innumerable health benefits, the most common being releasing of stress."

Massages 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 one's mood and can help people with stress feel relaxed. Effective spa treatments lead to the release of Endorphins and allow an individual to feel better.

Getting just one massage in 6 months is not going to help. You must get yourself a massage every 20 days to de-stress from time to time.

If 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 hygiene.

You 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 happy.

Yoga for stress management
Pragya Bhatt, yoga expert and a published author who goes by the Instagram name yogawithpragya says, "Stress 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 body."

Bhatt suggests practising the following yoga asanas for effective stress management and improved physical health.

Urdhva dhanurasana
1. Lie down flat on your back with your knees bent and feet close to the buttocks.
2. Bend your arms at the elbows, placing your hands under your shoulders.
3. Pressing your feet down lift the hips up.
4. Pressing your hands down lift your torso up.

Hold this pose for 30 seconds and do it 3 times

Supported Paschimmotanasana
1. Sit with your legs stretched straight out in front of you, both legs hip-width distance apart.
2. Place a bolster across your shins.
3. Bend forward and gently hold your toes with your hands.
4. Lean your head further forward and rest the head gently on the bolster.
5. Close your eyes and focus on deep & full breathing.

Hold this pose for at least 3 minutes.

Alternate nostril breathing or Anulom-Vilom Pranayama
1. 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 closed.
2. Fold the index and middle finger of your right hand inwards. The thumb, ring finger and little finger are in their normal positions.
3. Gently close the right nostril with your thumb and inhale only through the left nostril.
4. Completing the inhalation close the left nostril with your ring finger and exhale through the right nostril.
5. Completing the exhalation, inhale through the right nostril again.
6. Completing the inhalation close the right nostril with your thumb and exhale through the left nostril.

Do these five times.

Brahmari Pranayama or bumble bee Pranayama
1. 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 closed.
2. Close both ears by inserting the thumbs into the ears and spreading the rest of the fingers around the head.
3. Take a deep inhale in and as you exhale make a deep humming sound in your mouth. Your tongue should be on the upper palate.
4. Observe the vibrations inside your mouth reverberating throughout the head and even the neck.

Do these five times.

Adhomukha Virasana
1. Bend your legs keeping the feet together and knees wide apart. Sit back on your heels.
2. Start walking your hands forward until your torso descends to the floor between the thighs.
3. Keep your arms straight and your forehead on the floor too.
4. Close your eyes and observe your breath.
5. Focus on deep & full breathing.

Hold this pose for at least 3 minutes.

All these asanas are safe to be performed daily. They will help prevent stress from accumulating in the body.

Dr Prashant Mistry, an internationally certified physiotherapist and celebrity trainer further suggests some more physical activities you can opt for to reduce stress.

Dancing
Dancing is a fun way to release stress. Dancing provides an outlet for self-expression and creativity. It helps build confidence, and the ability to express yourself in a safe environment.

Outdoor activity
Being 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 away.

Duration and time of workouts
Mistry says, "Physical activity reduces cortisol levels (your body's stress hormone). Getting active and breaking a sweat regularly causes your body to produce endorphins, which help your body and mind relax."

He recommends working out for at least 30 minutes every day. "Though 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 goals."

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