What Every Man Should Know About Stress & Burnout
Stress triggers the release of cortisol and adrenaline — hormones that generally prepare the body for a 'fight or flight' response. But when stress is constant, the body stays in survival mode.
Physical Fallout: From Immunity to Heart Health
Chronically high cortisol levels suppress white blood cells, which weakens immunity, increases the risk of infections, and slows recovery. Stress also disrupts inflammation control, increasing the risk of non-communicable diseases (NCDs) like diabetes, hypertension, cancer, and heart disease.
According to the Apollo Health of the Nation 2025 report, in the 40-55 age group, 31% of men are hypertensive, 28% are diabetic and 73% are overweight/obese (based on 4.5 lakh health checks). Chronic stress is one of the key drivers of these NCDs, along with inactivity, smoking, alcohol and poor sleep.
The gut takes a hit too. Stress increases acidity, slows digestion, and alters gut bacteria — leading to bloating, indigestion, and ulcers.
In a 2024 study, over 70% of Indian men with irritable bowel syndrome reported a stressful life event, with 60–80% facing chronic stressors.
Mental Health, Sleep, and Anger
The brain too is particularly vulnerable to long-term stress. Cortisol impairs the hippocampus (linked to memory) and prefrontal cortex (which governs focus and judgement). The result: forgetfulness, poor decision-making, and mental fatigue.
One clinical sign of stress is poor sleep. According to Health of the Nation report, 28% (age 40-55) and 68% (>55) of men were at high risk for Obstructive Sleep Apnoea (OSA), a condition strongly linked to stress, weight gain and poor sleep. OSA worsens mood, productivity, and heart health.
Chronic stress also fuels emotional issues like irritability, frustration, and even rage. This can impact relationships, performance at work, and emotional resilience. According to NCRB 2022 data, over 1,20,000 men died by suicide, accounting for 70% of the total suicide cases in the country. Family-related issues, illness, and relationship issues were ranked among the top three drivers.
The Hidden Risk: Shortened Lifespan
One of the most concerning and lesser-known consequences of chronic stress is its effect on cellular ageing, particularly through telomere shortening. Telomeres are protective caps at the ends of our chromosomes. While shortening of the telomeres is a normal part of ageing, chronic stress accelerates this shortening.
Shorter telomeres mean cells can no longer divide effectively. They enter a state called senescence — a kind of biological retirement where the cell is alive but no longer functioning properly. Senescent cells release inflammatory chemicals, contributing to NCDs.
Men are often conditioned to 'tough it out' but ignoring stress can cost dearly. Burnout is a warning signal you don't want to ignore. My final advice: Take time for rest, seek professional help, exercise, eat healthy, and do your annual health check.
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