HEALTHY LIVING

How Stress Affects Your Body

Published

1 year ago

October 24, 2023

How stress affects your body is no secret, it can manifest physically – causing headaches, muscle tension, and chest flutters, mood swings, or changes in appetite.

However, these are just surface indicators of the more profound effects that ongoing, chronic stress can have on every part of your body, affecting your nervous, circulatory, digestive, and immune systems, among others.

The Good News About Stress

Stress isn’t entirely negative, and the hormones released in response to stress serve a purpose. These hormone levels naturally vary throughout the day as you face different challenges, even something as simple as waking up.

You can also effectively manage stress through small actions like deep breathing, taking a walk, using a meditation app, or using a fidget spinner to divert your focus from what’s causing your stress. These strategies can help interrupt the body’s fight-or-flight response, preventing a surge in stress hormones that can elevate your blood pressure and heart rate.

Even short-term stress can impact your body by increasing your heart rate and blood pressure. Normally, your cortisol levels, a stress hormone, should return to normal after the stressful event ends.

How Stress Affects Your Body | Fab.ng

However, severe short-term stress can lead to a condition known as stress-induced cardiomyopathy or “broken-heart syndrome.” This rare heart condition weakens the heart’s left ventricle, often resulting from intense emotional or physical stress. While this condition is generally uncommon, 90 per cent of cases occur in women.

Stress-induced cardiomyopathy can be triggered by highly stressful events like major conflicts or the loss of a loved one. Patients may experience severe chest pain and symptoms resembling acute heart failure, even though their coronary arteries are clear. Fortunately, with treatment, most people recover from this condition.

Should I Get a Stress Test?

A stress test doesn’t gauge the stress in your life; instead, it evaluates the cardiovascular and physical stress placed on your heart. It assesses how hard your heart works and its performance when you walk briskly on an inclined treadmill.

This test is typically recommended for individuals with multiple heart disease risk factors or those experiencing specific symptoms like chest pain or palpitations.

The goal of a stress test is to observe how the heart responds to increased demands for oxygen, including rising blood pressure and blood flow. It helps identify potential obstructions in the arteries that could impede blood flow and require treatment.

Why Long-Term Stress Is So Bad for Your Body Systems

Prolonged, unmanaged stress, spanning months or years, can lead to more severe health issues than short-term stressors.

How Stress Affects Your Body | Fab.ng

Chronic stress triggers the release of hormones like cortisol, adrenaline, and epinephrine, affecting various aspects of the body. This interference can disrupt sleep patterns and increase the risk of stroke, high blood pressure, heart disease, depression, and anxiety, according to Alka Gupta, MD, the chief medical officer at Bluerock Care.

Here’s how chronic stress can impact the body:

1. Inflammation:

Chronic stress is linked to increased inflammation, which is associated with various diseases, including heart disease, diabetes, autoimmune disorders, and chronic pain.

2. Digestive Issues:

Stress can worsen symptoms of conditions like acid reflux, irritable bowel syndrome, and inflammatory bowel disease due to its effect on the gastrointestinal tract.

3. Weakened Immune System:

Stress can lower immunity, making individuals more susceptible to illnesses, and it often triggers flare-ups in autoimmune conditions.

4. Brain Function:

Chronic stress can lead to changes in brain structure and function, affecting cognition and attention. It may make it challenging to focus and learn.

5. Pain Sensitivity:

Stress can heighten sensitivity to pain and lead to muscular tension, affecting how individuals perceive and experience pain.

6. Sleep Disruption:

Stress can disrupt sleep patterns, impacting the immune system, and increasing the risk of depression, irritability, and exhaustion.

Effectively managing stress is crucial in preventing these negative health outcomes. Techniques like meditation have been shown to have anti-inflammatory effects and help reduce the impact of chronic stress on the body.

Is it possible to get cancer from stress or to Die from it?

Although directly pinpointing stress to a specific disease is challenging, it is widely recognized that stress plays a role in the development of serious illnesses.

Stress can contribute to unhealthy behaviours such as smoking, excessive drinking, and poor eating habits that lead to obesity.

These factors are known to increase the risk of diseases, including cancer. It is noteworthy that many heart attacks tend to happen on Mondays, which are often considered the most stressful day of the week.

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HEALTHY LIVING

5 Ways To Stay Healthy This Christmas Season

Published

17 hours ago

December 21, 2024

Adaeze Okechi

5 Ways To Stay Healthy This Christmas Season | fab.ng

The Christmas season is full of joy, food, and celebrations, but it can also be a time when health routines fall by the wayside. To stay healthy during the festive period, adopting mindful habits is key.

Here are five actionable strategies to ensure you enjoy the festivities while prioritising your well-being.

1. Make Balanced Food Choices

The holiday season is synonymous with indulgence. While it’s tempting to try everything on the table, opt for a balanced approach. Start meals with proteins and vegetables, which keep you full longer and stabilise your blood sugar.

Enjoy festive treats in moderation, allowing yourself small portions of your favourites without overindulging. By practising mindful eating, you can savour holiday flavours without guilt.

Staying hydrated is equally important. Drink plenty of water to counterbalance rich foods and avoid excessive sugary beverages or cocktails. Alternating alcohol with water is a good way to maintain balance during parties.

2. Prioritise Regular Exercise

Exercise doesn’t have to stop during the Christmas season. Incorporate simple physical activities like morning walks, quick home workouts, or even yoga to maintain your energy levels and reduce stress.

A 10–15 minute walk after meals can aid digestion and manage blood sugar levels. Staying active ensures you feel energised and offsets the effects of holiday indulgences.

3. Manage Holiday Stress

The Christmas season can be hectic, with endless to-do lists and social events. Combat stress by practising mindfulness and setting realistic expectations for your time.

Take breaks when needed, meditate, or engage in activities that help you unwind. Organising your tasks and delegating responsibilities can also alleviate pressure.

4. Get Adequate Sleep

Sleep is crucial for overall health, especially during a busy festive period. Poor sleep can lead to increased cravings and mood swings, making it harder to stick to healthy habits. Aim for 7–8 hours of rest each night.

Create a calming bedtime routine by avoiding screens, dimming lights, and reading a book to relax. Staying consistent with your sleep schedule will keep your energy levels high throughout the Christmas season.

5. Plan Ahead for Healthier Choices

With back-to-back events, it’s easy to fall into unhealthy eating habits. Preparing healthy snacks like nuts, boiled eggs, or fruit ensures you have nutritious options on hand.

Planning meals and snacks ahead of time helps avoid impulsive decisions, keeping your health goals on track even during the busiest days.

Enjoy the Festivities While Staying Healthy

By focusing on mindful eating, staying active, managing stress, sleeping well, and planning ahead, you can enjoy the Christmas season while maintaining your health. Balancing fun with wellness ensures you start the new year feeling your best.

If you found this article helpful, read more here.

FOOD

5 Health Benefits Of Cooking With Garlic

Published

2 weeks ago

December 7, 2024

Adaeze Okechi

5 Health Benefits of Cooking With Garlic | fab.ng

Garlic is more than just a flavour enhancer; it offers numerous health benefits that have been celebrated for centuries. Incorporating garlic into your meals not only enriches the taste but also boosts your overall well-being.

Let’s explore five key health benefits of garlic, emphasising why this simple ingredient deserves a spot in your kitchen.

1. Boosts Heart Health

Garlic is renowned for its heart-protective properties. It helps lower blood pressure and reduces cholesterol levels, which are crucial factors in maintaining cardiovascular health.

Allicin, a compound found in garlic, relaxes blood vessels, improving blood flow and reducing the risk of heart disease.

Regular consumption of garlic may also prevent artery hardening, a condition known as atherosclerosis. Clearly, one of the primary health benefits of garlic is its contribution to a healthy heart.

2. Strengthens the Immune System

Garlic acts as a powerful immune booster. Its antibacterial, antiviral, and antifungal properties help the body fend off infections. Rich in antioxidants, garlic combats free radicals that can damage cells and contribute to illness.

Cooking with garlic regularly can support your immune system, making it more resilient against common colds and flu. This vital health benefit of garlic makes it a natural defence mechanism.

3. Improves Digestive Health

Garlic promotes healthy digestion by stimulating the production of digestive enzymes. Its antimicrobial properties can help balance gut flora, reducing harmful bacteria and promoting beneficial ones.

Additionally, garlic may reduce inflammation in the gut, alleviating symptoms of conditions like irritable bowel syndrome (IBS).

Including garlic in your diet can improve overall digestive function, emphasising another essential health benefit of garlic.

4. Enhances Bone Health

Surprisingly, garlic may also support strong bones. It contains minerals like calcium, manganese, and selenium, which are vital for bone density and strength.

Some studies suggest that garlic consumption can increase estrogen levels in women, potentially reducing the risk of osteoporosis.

This lesser-known health benefit of garlic highlights its role beyond the kitchen, contributing to long-term skeletal health.

5. Supports Detoxification

Garlic aids the body’s natural detoxification process by activating liver enzymes that help eliminate toxins. Its sulfur compounds enhance liver function, enabling the body to flush out heavy metals and harmful substances more efficiently.

Regularly cooking with garlic can provide a natural cleanse, supporting overall vitality. This detoxifying health benefit of garlic underscores its importance for maintaining internal balance.

Incorporating Garlic into Your Diet

Maximise these health benefits by adding garlic to soups, stir-fries, and sauces. Crush or chop it and let it sit for a few minutes before cooking to enhance its beneficial compounds.

Remember, the health benefits of garlic are most potent when it’s used fresh and minimally cooked.

Cooking with garlic not only elevates your culinary creations but also offers significant health advantages. Embrace this versatile ingredient and enjoy the multiple health benefits of garlic with every meal.

Would you like more articles or additional tips? Check here.

HEALTHY LIVING

How To Stay Healthy While Boosting Productivity

Published

3 weeks ago

November 30, 2024

Adaeze Okechi

Balancing health and productivity is essential for personal well-being and professional success. Integrating healthy habits into your daily routine enhances focus, reduces stress, and increases overall efficiency.

Here’s how you can maintain good health while staying productive:

1. Prioritise Physical Health

Exercise Regularly: Physical activity enhances both physical health and mental clarity. Simple practices like taking short walks during breaks or stretching between tasks improve circulation and energy levels.

Maintain Good Nutrition: Eating balanced meals fuels your body and brain. Choose healthy snacks and stay hydrated throughout the day to maintain consistent energy levels.

Sleep Well: Adequate sleep (7-9 hours) improves memory, focus, and mood, contributing to higher productivity. Establish a consistent bedtime routine to ensure restful sleep.

2. Manage Your Energy, Not Just Time

Identify peak productivity periods in your day. Allocate complex or creative tasks to those high-energy times, and save routine work for low-energy periods. This practice optimises your natural rhythms for maximum efficiency.

3. Practice Mindfulness and Stress Management

Take Short Breaks: Regular breaks prevent burnout and boost concentration. Even a five-minute pause every hour can refresh your mind.

Mindful Practices: Meditation or deep-breathing exercises reduce stress and improve focus. Incorporating these into your daily routine fosters mental clarity and emotional resilience.

4. Create a Healthy Work Environment

Ergonomic Workspace: Arrange your workspace to support good posture and reduce strain. Use ergonomic furniture and ensure proper lighting to prevent fatigue.

Limit Distractions: Reduce noise and digital interruptions to stay focused. Tools like “Do Not Disturb” settings and noise-cancelling headphones can help create a conducive work atmosphere.

5. Foster Mental Health

Set Boundaries: Separate work from personal time. Avoid checking work emails after hours to maintain a healthy work-life balance.

Stay Connected: Engage in positive social interactions at work. A supportive environment enhances motivation and reduces feelings of isolation.

6. Optimise Productivity Techniques

Batch Tasks: Group similar activities together to avoid frequent context-switching, which drains mental energy. This method enhances focus and efficiency.

Use To-Do Lists: Organise tasks by priority. Focus on completing high-value activities first to maximise your productivity.

By integrating these health-focused strategies into your daily routine, you can maintain physical well-being, reduce stress, and improve productivity, creating a sustainable path to professional success and personal fulfilment.