“While stress-induced cortisol release can be protective in short bursts, chronic exposure wears down our mental fortitude and physical health.”

- Dr Chinmay Kulkarni, psychiatrist

"Heart disease has a direct correlation with stress. An upsurge in blood pressure due to various stress forms, be it emotional, physical, or work-related, establishes a breeding ground for cardiovascular complications.”

- Dr Amit Sanghvi, cardiologist

Leveraging expert insights from Nahar Medical Centre and other leading specialists, this feature explores holistic measures and strategies to combat and manage stress

In the whirlwind pace of the 21st century, stress has emerged as one of the most pressing public health concerns. The World Health Organisation (WHO) describes stress as "the health epidemic of the 21st century." Rooted in work, personal challenges, and lifestyle, stress extends its tendrils deeply into our mental, physical, and emotional well-being. We turned to four experts to guide us through understanding and managing this ubiquitous companion.

Diet and Stress: The Inextricable Link

Niti Desai, a renowned South Mumbai nutritionist, delves into the profound connection between our dietary choices and stress. "Cocoa, chocolate, bananas, and omega-3 foods uplift our mood by boosting serotonin, while processed foods laden with chemicals disrupt it," she warns. Echoing the World Health Organisation's caution against processed foods, Desai also emphasises their link to increased stress.

She critiques modern fad diets: "While some intermittent fasting might work, restricting to one meal a day can lead to irritability and stress." In addition, Desai also highlights a factor we might often overlook: hydration. "Being dehydrated has indirect effects on our stress. In air-conditioned environments, the thirst reflex might be dulled, but ensuring adequate hydration – about six to eight glasses or roughly two litres daily – is imperative to function optimally and keep stress at bay," she shares.

For those grappling with chronic stress, she does recognise that sometimes dietary and lifestyle interventions might need to be complemented with more targeted approaches. "In some cases, supplements or vitamins might be recommended. Ashwagandha, for example, has properties that help calm the nerves. Melatonin aids in better sleep, and other elements like l-theanine and magnesium can be beneficial," she mentions. "Yet, sometimes, a simple solution like chamomile tea might just be the soothing potion one needs."

Understanding Stress’s Complex Physical and Mental Footprint

Dr Chinmay Kulkarni, a distinguished psychiatrist from Nahar Medical Centre, Chandivali, offers a deep dive into the physiological and psychological impacts of stress. "While stress-induced cortisol release can be protective in short bursts, chronic exposure wears down our mental fortitude and physical health," he says, also underscoring the significant impact of prolonged stress on vital brain regions, including the hippocampus and amygdala.

Contrary to popular belief, stress isn't the lone trigger for mental disorders. "It's not the stress, but our reaction to it that matters. Discerning controllable factors from the uncontrollable is pivotal," Dr Kulkarni says.

He suggests holistic remedies:

• Physical Activity: Curtails the stress hormone, cortisol.
• Meditation: Boosts happiness hormones even with a short daily commitment.
• Sleep: Essential for mental health, helping clear brain toxins.
• Avoid Harmful Substances: Minimise alcohol and smoking.
• Nutritious Diet: Emphasise fruits, vegetables, and limit sugars.

With these strategies, Dr Kulkarni emphasises the importance of proactive stress management.

Yoga: An Age-old Solution for a Modern Problem

When it comes to holistic well-being, Pushpa Tejwani, a yoga instructor from Pune, firmly believes in the power of yoga. "Yoga's emphasis on the synchronisation of breath and movement soothes our nerves, promoting both physical and mental equilibrium," she shares.

This sentiment is echoed by many global health organisations and various publications have promoted the benefits of yoga in stress reduction, emphasising its role in fostering mental peace and improving physical stamina.

The Heart of the Matter: Stress and Cardiovascular Health

Stress and cardiovascular health are directly correlated. Dr Amit Sanghvi, one of the eminent cardiologists at Nahar Medical Centre, highlights the covert dangers of stress on our heart. “Stress has a detrimental effect on your heart. An upsurge in blood pressure due to various stress forms, be it emotional, physical, or work-related, establishes a breeding ground for cardiovascular complications," he explains.

He recounts an alarming case from his clinical practice: A middle-aged gentleman juggling work while caring for his ailing mother took to excessive smoking, culminating in a critical heart situation. Such episodes resonate in the annals of cardiology, emphasising stress's subtle but significant influence on the heart.

Dr Sanghvi prescribes the following preventive interventions:

• Exercise and Yoga: They don't just burn calories but also trigger uplifting hormones.
• Meditation: A profound way to centre oneself, although it demands consistent practice.
• Cultivate a Hobby: A daily 30-40 minute immersion can act as a potent stress buster.
• Acceptance: Recognising life's unpredictability eases the emotional burden.
• Differentiating between stress-induced heart symptoms and other cardiac problems is complex. Dr Sanghvi notes, "Cardiac issues are often an interplay of genetics, various risk factors, and external stressors. But indicative signs like unusual anxiety levels, abrupt weight shifts, and escalated smoking hint at stress-induced cardiac challenges."

In navigating our modern world, we’re bound to be exposed to the pervasive impact of stress, which affects both our mental health and cardiovascular health. However, print and follow the guidance of our esteemed experts – and you can embark on a transformative journey.