In our fast-paced modern world, stress and anxiety have become a ubiquitous part of our daily lives. The pressures of work, family, finances and expectations of society can weigh heavily on our minds, leading to chronic stress and anxiety. While it’s widely acknowledged that these conditions can have a significant impact on mental well-being, it is also crucial to understand their impact on our physical health, which goes ignored. Let’s shed some light on the occasion of this World Mental Health Day, on the far-reaching consequence of these emotional states on our physical health.
Impact Of Stress And Anxiety On Physical Health:
Dr. Parth Nagda, who is a Consultant in Psychiatry at Kokilaben Dhirubhai Ambani Hospital Navi Mumbai talked about the stress- response which is an ancient survival mechanism.
He said, "Stress is a natural response that dates back to our evolutionary ancestors, who needed it to survive life-threatening situations. When faced with danger, our body activates the "fight or flight" response, releasing hormones like adrenaline and cortisol. These hormones increase heart rate, sharpen senses, prepare muscles for action, divert energy and resources to essential body functions and reduce focus on non-essential functions. This response is good in emergencies and helps us react quickly to threats, but in the modern world, chronic stressors can hijack this system, leading to a host of health issues."
Can a stressed mind impact the body?
Dr. Parth Nagda said, "Research shows that 65-75% per cent of patients with depression, present physical complaints as the reason they seek health care. There is a strong association between depression/ anxiety with other diseases like cardiovascular diseases, diabetes, gastrointestinal disturbances and many more. There are strong links between mental illness and adverse health events, like smoking, alcohol use, overeating, and physical inactivity."
He further gave examples of how stress can impact different body parts:
- How stress can be a pain in the neck (and other places):
Muscles are a prime target for stress. When you’re under stress, your muscles contract and become tense. Chronically tense muscles result in muscle spasms, cramping, facial or jaw pain, bruxism (grinding your teeth), tremors and shakiness. Many forms of headache, chest pain and back pain result from stress and muscle tension
- Taking stress to heart
Chronic stress and anxiety can take a toll on the heart and blood vessels. Prolonged activation of the stress response can lead to elevated blood pressure, increased heart rate, and a higher risk of developing heart disease. Additionally, stress can contribute to the buildup of plaque in arteries, increasing the likelihood of heart attacks and strokes. Managing stress is essential for maintaining a healthy cardiovascular system. Stress is now considered a major risk factor in heart disease, along with other factors like smoking, being overweight and not exercising
- Hitting below the belt- affecting your Gastro-intestinal system
Stress and anxiety can wreak havoc on the digestive system. When stressed, the body diverts resources away from digestion, leading to problems like indigestion, acid reflux, and irritable bowel syndrome (IBS). Long-term stress can also disrupt the balance of gut bacteria, which can have far-reaching effects on overall health and immune function.
- Compromising your immune system
Stress has a suppressive effect on the immune system. Chronic stress can decrease the body's ability to fight off infections and illnesses, making individuals more susceptible to diseases ranging from the common cold to more severe conditions. A weakened immune system can also slow down the body's ability to recover from injuries or surgeries.
- Weight Gain and Metabolic changes
Cortisol, often called the stress hormone, plays a central role in the stress response. Elevated levels are associated with increased appetite, more so for sugary and fatty foods. This can lead to overeating and weight gain. Chronic stress can also disrupt metabolism and contribute to the development of obesity and diabetes
Thus, the impact of stress and anxiety on physical health cannot be overstated. From cardiovascular issues to digestive problems, weakened immunity, and more, the toll that chronic stress takes on the body is significant.
Impact Of Stress And Anxiety On Physical Health: An Ayurvedic Perspective
Dr. Vikas Verma, who is the Director of Shashvat Ayurveda, Chandigarh said, "Stress and anxiety are severe problems affecting people of all age groups in this fast-moving world. The holistic health of a person is highly important and valued in the ancient medical treatment of Ayurveda, which also acknowledges the complex relationship between the mind and body. According to Ayurveda, the human body is a complex network of three doshas- Vata, Pitta, and Kapha. The delicate equilibrium of these doshas is affected by stress and anxiety issues which have a diverse effect on physical health. Ayurveda views the three gunas—Satva, Rajas, and Tamas—as essential factors influencing the mind in addition to the doshas."
He further went on to list down the following:
Tips To Manage Overall Well-Being:
1. Be good to yourself: Compliment yourself with small achievements in life. When you feel low, it is very easy to be hard on yourself. Just be a little compassionate and do something good for someone else, then compliment yourself. You will be contented.
2. Eat healthy food: Enjoy your food. Eat to live, don’t live to eat. Have a high protein, high fibre low sugar and low fat diet. Having a good amount of vegetables and fruits does help. Have a liberal amount of liquids, and restrict your tea, and coffee intake.
3. Exercise regularly: Exercise whenever and wherever you can. Walk regularly, and stretch. Don’t be seated for more than 45 min at a go.
4. Get good sleep: Catch up to 7-8 hours of sleep every day. Try to manage your routine and get up at nearly the same time. This boosts your immunity.
5. Mediate and do deep breathing exercises: This will help you relax.
6. Reduce your screen time: Try to put off your screen well in advance before you sleep.
7. Connect with friends and family: Try to speak your mind, will help alleviate your anxiety.
Recognizing the interconnectedness of mental and physical health is essential for promoting overall well-being. To mitigate the negative effects of stress and anxiety, individuals should prioritize self-care, and stress management techniques, and seek professional help from a psychiatrist or a psychologist when needed. Ultimately, by addressing these emotional states and their effects on the body, we can work toward a healthier, more balanced life.
Actor Romanch Mehta Opens Up About His Mental Health Journey:
Romanch Mehta, who will be seen in the upcoming web series 'Bhagin', said, "Depression and other mental health issues often come from feeling like things are tough or uncertain. It's a common feeling we all go through sometimes. Even I've had times when I felt down; it's just a part of life. In our work, like acting or any job, there are times when we're not sure about the future, and that can be tough. Money worries can happen in any job, and famous people like actors can feel even more pressure. When we're in the middle of a project, it's normal to feel unsure about what comes next. These moments can lead to feeling down or anxious. But I believe that things are changing, and people are talking more about mental health."
Narrating his story, Romanch said, "I went through a tough time about four years ago. I lost a dear friend in an accident, and then I lost my father. Those events were really hard, and I saw a lot of tough things in hospitals and the world outside. I started feeling like life was uncertain, like something bad could happen at any moment. I started worrying a lot, even when I was travelling. Thoughts like "What if something bad happens?" kept coming into my mind. Life felt unpredictable, and these thoughts kept bothering me."
"But I realized that a lot of this was happening in my own thoughts. I learned that if I make my mind stronger, I can overcome these worries. Meditation and having faith in myself were important for me. Staying positive was crucial. Doing things you love can also help when you're feeling low. Whether it's listening to music, travelling, or any hobby you enjoy, it can lift your spirits. Don't be afraid to talk to your friends about what you're going through; they can give you advice and support. Remember, you can beat depression with a strong mind and a positive outlook. We all face tough times in our own ways, and it's important to have people around you who can help. Your mind is a powerful tool, and with the right attitude, you can overcome anything. That's what I believe," he concluded.