Are you always stressed? It can affect your brain, says neurologist; know these 5 tips to manage stress
'When the body is constantly being put on alert, it releases stress hormones such as cortisol. Healthy in small amounts, repeated cortisol exposure over a period of time can weaken the hippocampus, which is the area of the brain that handles memory and learning. This may lead to problems with concentration, decision-making, and even cognitive decline later in life,' the neurologist said.
'Chronic stress also causes inflammation and disrupts neuron-to-neuron transmission. It has also been linked to psychiatric conditions such as anxiety, depression, and susceptibility to neurodegenerative diseases like Alzheimer's. It can also decrease brain areas responsible for emotion regulation and self-command, hence making stress control more challenging in the long run,' said Dr Neha Pandita. Also read | Always stressed? 6 signs that indicate your body has high cortisol levels Chronic stress can lead to psychiatric conditions.(Shutterstock) Tips to manage chronic stress:
The neurologist further noted down methods to manage chronic stress and have a healthier life: 1. Mindfulness and meditation:
Mindfulness practice and meditation can decrease cortisol levels and increase more gray matter in the brain. Mindfulness each day builds psychological resilience, improves emotional regulation, and enhances concentration. 2. Physical activity:
Physical exercise is a well-documented stress reducer. Walking, yoga, or weightlifting reduces depression and anxiety and stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that supports healthy brain function. 3. Healthy sleep patterns:
Chronic stress can disrupt sleep, which in turn negatively affects cognition. Maintaining a consistent sleep schedule and creating a calming atmosphere are central to brain rejuvenation and stress management. Also read | Silent stress at work: Psychologist shares 10 subtle signs of burnout that might be quietly draining your energy 4. Balanced nutrition:
Dietary consumption of fruit, vegetables, lean protein, and omega-3 fatty acids promotes brain function and stabilizes mood. Curbing the habit of excessive caffeine, sugar, and processed food consumption also stabilizes reactions to stress. 5. Social connection and support:
Good support and relationships can act as a buffer to protect against the effects of stress. Talking to friends, going to support groups, or seeing a therapist can provide emotional relief and improve coping skills.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
The Hindu
2 hours ago
- The Hindu
A new BHARAT- establishing baseline health parameters for the Indian population
We don't all age the same way, but we all do age. We intuitively recognise frailty when things start to slow down. Ageing unfolds at different rates, over time, between individuals, within and across populations. Often, it happens in bursts. Ageing is complicated. It is driven by molecular and cellular interactions and is shaped by one's environment, lifestyle, and socioeconomic conditions. This means one's chronological age often doesn't reflect how old one's body really is. Since researchers discovered in 1935 that ageing can be altered, they have been looking for reliable biological clues, called biomarkers, that in isolation or together can indicate how old our bodies are and how they might respond to factors such as diet, exercise, etc. Biomarkers of ageing Last year, the Indian Institute of Science (IISc), Bengaluru, launched a large-scale study called BHARAT, short for 'Biomarkers of Healthy Aging, Resilience, Adversity, and Transitions', as part of its Longevity India Program. The study aims to map the physiological, molecular, and environmental indicators that drive ageing in the Indian population. 'We lack clear information on what features define or influence healthy ageing,' says Deepak Kumar Saini, convener of BHARAT and professor of development biology and genetics at IISc. 'We are building an information portal to understand the rules of healthy ageing in Indians.' Worldwide, life expectancy has risen significantly over the past few decades. In India it climbed 4.1 years to 67.3 in the first two decades of this century. Living longer doesn't mean living healthier, however. Studies have predicted a 168% increase in Parkinson's disease cases in India by 2050 and a 200% rise in dementia across low- and middle-income countries. Yet much of what we know about health and disease risk comes from studies in Western populations, which means the diagnostic tools, biomarkers, and even treatments may not be optimal for people in India or other non-Western countries. Gaps for patients in Global South This limited focus has created a gap between population-based biomarkers and diagnostic cut-offs for people in the Global South. This can lead to misdiagnosis and treatments that don't reflect how diseases progress or respond to therapeutics in different groups. 'Western values for cholesterol, vitamin D, or B12 may label many Indians as deficient. But are these truly abnormal within our context? Our study aims to answer that. We are not only identifying biomarkers for healthy ageing but also building the Bharat Baseline — a reliable reference for what is normal in the Indian population,' Prof. Saini says. Earlier this year, researchers from Sichuan, China, reported in Scientific Reports that certain biomarkers for breast cancer, such as high levels of high-density lipoprotein cholesterol, could signal an elevated risk in European populations but may serve as supportive indicators in Asians. 'We see differences in inflammatory markers. For instance, C-reactive protein (CRP) levels tend to be elevated in Indians even without acute illness. This inflammation often results from early-life infections, environmental toxins, or chronic nutritional and metabolic issues,' Shawn T. Joseph, senior consultant, head and neck surgical oncology, VPS Lakeshore Hospital in Kochi, says. 'Applying Western CRP cut-offs risks missing early warning signs of cardiovascular or metabolic disease in Indian patients,' he adds. An India-specific database BHARAT's goal is to change this. Its database will include genomic biomarkers (like mutations linked to disease susceptibility), proteomic and metabolic indicators (reflecting biological pathways and metabolic health), and environmental and lifestyle factors. Identifying early warning signs of age-related changes can enable better prediction, intervention, and potentially delay the onset of disease. There is a need for proactive markers of health, indicators that can tell when an organ is functioning below its optimal level, even if it is not yet diseased. For instance, your liver age is more than your chronological age. To do that, researchers must sift through large, many-dimensional datasets and plan to take the help of artificial intelligence (AI) models. 'AI and machine learning are essential to integrate and analyse layered data to see the full picture. It can simulate the impact of interventions and augment existing datasets to improve signal detection that may otherwise be missed in high-dimensional, small-sample studies. This will help us choose the most effective interventions before launching costly trials,' says Tavpritesh Sethi, professor of computational biology at the Indraprastha Institute of Information Technology, Delhi, who is also one of the investigators of BHARAT. However, if the AI models' training datasets don't reflect local realities, they risk perpetuating health inequities. India's population is genetically, environmentally, and socioeconomically diverse. Capturing this diversity in a single database is crucial but also logistically complex. Prof Saini anticipates a few challenges, including the difficulty of obtaining samples from healthy adults, securing long-term government and philanthropic funding, and expanding the study to collect samples from across the country. (Rupsy Khurana is science communication and outreach lead at the National Centre for Biological Sciences, Bengaluru.
Hindustan Times
11 hours ago
- Hindustan Times
Are you always stressed? It can affect your brain, says neurologist; know these 5 tips to manage stress
Being constantly under stress can affect general wellbeing. It can affect the heart, brain, and ruin our mental health as well. In an interview with HT Lifestyle, Dr. Neha Pandita, consultant - neurology and clinical lead - Parkinson's disease and movement disorders, Fortis Escorts, Okhla Road, New Delhi focused on how chronic stress can affect our brain. Also read | Are you always stressed? Expert shares how your gut health may be silently paying the price Stress silently shapes your brain health.(Shutterstock) 'When the body is constantly being put on alert, it releases stress hormones such as cortisol. Healthy in small amounts, repeated cortisol exposure over a period of time can weaken the hippocampus, which is the area of the brain that handles memory and learning. This may lead to problems with concentration, decision-making, and even cognitive decline later in life,' the neurologist said. 'Chronic stress also causes inflammation and disrupts neuron-to-neuron transmission. It has also been linked to psychiatric conditions such as anxiety, depression, and susceptibility to neurodegenerative diseases like Alzheimer's. It can also decrease brain areas responsible for emotion regulation and self-command, hence making stress control more challenging in the long run,' said Dr Neha Pandita. Also read | Always stressed? 6 signs that indicate your body has high cortisol levels Chronic stress can lead to psychiatric conditions.(Shutterstock) Tips to manage chronic stress: The neurologist further noted down methods to manage chronic stress and have a healthier life: 1. Mindfulness and meditation: Mindfulness practice and meditation can decrease cortisol levels and increase more gray matter in the brain. Mindfulness each day builds psychological resilience, improves emotional regulation, and enhances concentration. 2. Physical activity: Physical exercise is a well-documented stress reducer. Walking, yoga, or weightlifting reduces depression and anxiety and stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that supports healthy brain function. 3. Healthy sleep patterns: Chronic stress can disrupt sleep, which in turn negatively affects cognition. Maintaining a consistent sleep schedule and creating a calming atmosphere are central to brain rejuvenation and stress management. Also read | Silent stress at work: Psychologist shares 10 subtle signs of burnout that might be quietly draining your energy 4. Balanced nutrition: Dietary consumption of fruit, vegetables, lean protein, and omega-3 fatty acids promotes brain function and stabilizes mood. Curbing the habit of excessive caffeine, sugar, and processed food consumption also stabilizes reactions to stress. 5. Social connection and support: Good support and relationships can act as a buffer to protect against the effects of stress. Talking to friends, going to support groups, or seeing a therapist can provide emotional relief and improve coping skills. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
12 hours ago
- Hindustan Times
Daily baths dry out baby skin? Doctor busts 6 common baby skincare myths
Babies have sensitive skin, and this vulnerability often makes parents second-guess everything, overthinking even the simplest routines, from daily bathing to moisturising. With so much confusion and often contradictory advice out there, parents can become unsure of what truly works, with many misconceptions circulating regarding babies' skincare. Baby skin is very sensitive, needing essential care. (Freepik) ALSO READ: Is your baby's skin in danger this monsoon? Doctor shares dos and don'ts of baby skincare Dr Ranjan Kumar Pejaver, Chief Neonatologist, People Tree at Meenakshi Hospitals, Bengaluru, shared with HT Lifestyle how important it is to know what's true and what's a myth, especially since babies have such sensitive skin. He said, 'Baby's skin is much more delicate than adult skin, which makes it essential to understand and care for its unique needs.' Dr Ranjan shared a detailed guide, covering the common myths that may be circulating among parents, especially the first-timers. He dispelled them with medical facts: Myth 1- Babies don't need sunscreen Facts: While it is recommended to keep infants under six months of age out of direct sunlight, sun protection becomes essential as babies grow older and begin to spend more time outdoors. A baby's delicate skin is overly sensitive to ultraviolet (UV) radiation, making it more susceptible to sunburn and long-term damage. Once your baby is older than six months and exposed to sunlight, use a broad-spectrum sunscreen (preferably SPF 50), specially formulated for the baby's delicate skin and free from harsh chemicals. Moreover, reapplication every two hours is crucial to ensure continuous protection. Myth 2- Daily baths will dry out their skin Facts: Daily bathing doesn't necessarily cause dry skin in babies, provided it is done correctly. Using lukewarm water and a mild and gentle cleanser is essential to maintain the skin's natural moisture balance. Opt for bath products specifically formulated for babies, preferably those enriched with nourishing natural ingredients like aloe vera, chickpea, green gram, olive oil, almond oil, and ghee. These ingredients support gentle cleansing while nourishing the baby's skin, leaving it feeling soft, soothed, and comfortable without causing post-bath dryness. It is equally important to moisturise immediately after the bath, while the skin is still slightly damp, to lock in moisture and ensure long-lasting hydration. A consistent and mindful bath and post-bath routine can contribute positively to your baby's skin health. Myth 3- Cradle cap means I'm not cleaning my baby properly Facts: Not at all. Cradle cap is a common and harmless condition caused by overactive oil glands in a baby's scalp, not a sign of poor hygiene. Regular gentle cleansing with a mild and gentle baby shampoo and soft brushing can help loosen the flakes and keep your baby's scalp clean and comfortable. Just be consistent, gentle, and patient; it usually clears up on its own. Myth 4- Babies don't need moisturisers Babies also require moisturisers. (Freepik) Facts: A baby's skin loses moisture faster because it's less developed than adult skin. Using a gentle moisturiser every day can help prevent dryness and keep their skin barrier healthy and strong. Look for moisturisers with natural ingredients like olive oil, almond oil, and ghee that nourish the skin and keep it soft, smooth, and happy. Myth 5- Peeling skin in newborns is a sign of concern Facts: It's perfectly normal for newborns to experience skin peeling, particularly during the first two to three weeks after birth. This natural process occurs as your baby sheds the outer layer of skin that developed in the womb. This is not a cause for concern and doesn't indicate dryness, irritation, or any underlying condition. The best approach is to gently moisturise the skin using a mild, baby-safe moisturiser at regular intervals. Avoid scrubbing or trying to forcefully remove the peeling skin. Over time, their skin will naturally reveal a soft, healthy layer underneath. Myth 6: If a baby's skin looks fine, you don't need to do anything Facts: Prevention is key in baby skincare. Even if your baby's skin appears healthy, a simple routine of gentle cleansing and daily moisturising helps maintain healthy skin, prevents dryness, and protects against possible damage from irritants in the environment. Dr Ranjan concluded, 'Baby skin is delicate, but caring for it doesn't have to be complicated. Skip the myths and stick to expert guidance, and always check with your paediatrician before making changes to your baby's skincare routine. Consistency goes a long way in keeping the baby's skin soft, soothed, and resilient." Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition. Catch every big hit, every wicket with Crick-it, a one stop destination for Live Scores, Match Stats, Quizzes, Polls & much more. Explore now!. Catch your daily dose of Fashion, Taylor Swift, Health, Festivals, Travel, Relationship, Recipe and all the other Latest Lifestyle News on Hindustan Times Website and APPs.
