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Tag: Stress

How Stress Is Ruining Your Gut Health, And What You Can Do About It
Stress is part of life, but it doesn’t just mess with your mood – it can wreak havoc on your gut. Chronic stress can cause bloating, indigestion, and even more serious issues like irritable bowel syndrome (IBS). Understanding how stress affects your digestive system is crucial for managing these symptoms, and the right food choices can help. But why does this happen? The gut and brain are connected through the gut-brain axis, a two-way communication system that links the nervous system, hormones, and immune signals.
When stress hits, your body releases hormones like cortisol and adrenaline, which disrupt your gut. These hormones can slow down digestion, mess with your gut bacteria (the microbiome), and even lead to “leaky gut.” Stress also reduces blood flow to your digestive system, making it harder for things to function smoothly. As a result, you might experience cramping, diarrhoea, or constipation. Chronic stress can also trigger inflammation in the gut, making everything worse and affecting nutrient absorption.
Also Read: Gut Health: 5 Diet Tips To Improve Gut Bacteria, Given By A Nutritionist

Photo Credit: iStock

7 Nutrition Tips to Help Your Gut Handle Stress:

While managing stress with things like mindfulness, exercise, and sleep is crucial, what you eat can also help calm your gut. Here are some easy nutrition tips:

1. Get Your Fiber In

Fiber is your gut’s best friend. It helps digestion and feeds the good bacteria in your gut. Try adding more fruits, vegetables, whole grains, and legumes to your meals. Foods like apples, carrots, oats, and lentils are great sources of soluble fibre that can help regulate your digestion and calm your stomach.

2. Probiotics & Prebiotics Are Key

Probiotics are live good bacteria found in fermented foods like yogurt, kefir, sauerkraut, and kimchi. These can help restore balance in your gut. Prebiotics, found in foods like garlic, onions, bananas, and asparagus, are food for these good bacteria, boosting their power.

3. Stay Hydrated

Water is essential for digestion. If you’re dehydrated, things can get backed up, and digestion can slow down. Aim for 8 glasses a day, and adjust if you’re active or in a hot climate.

Photo Credit: iStock

4. Limit Processed & Sugary Foods

Processed foods and sugar feed harmful bacteria and cause inflammation in the gut. Stick to whole, nutrient-packed foods that support a healthy microbiome.

5. Add Omega-3 Fatty Acids

Omega-3s are anti-inflammatory and good for your gut. Fatty fish like salmon, mackerel, and sardines are great sources, and so are plant-based options like flaxseeds and walnuts.

6. Watch Caffeine & Alcohol

Both caffeine and alcohol can irritate the gut lining and make stress-related digestive issues worse. Moderation is key, and opting for herbal teas is a gentler choice.

7. Practice Mindful Eating

Take your time when eating. Chew thoroughly and try not to multitask. A relaxed environment helps digestion and can prevent bloating and indigestion.
Also Read: 10 Foods That Lower Cortisol Levels Naturally And Fight Stress For You

Photo Credit: iStock

Gut-Friendly Meals for Stressful Days

Breakfast: Greek Yogurt Bowl
- Greek yogurt (probiotics)
- Topped with sliced bananas (prebiotics) and chia seeds (fibre + omega-3s)
Lunch: Quinoa Salad
- Quinoa (fiber-rich)
- Mixed greens, roasted veggies, and olive oil (healthy fats)
Snack: Handful of Walnuts

Dinner: Grilled Salmon with Steamed Asparagus
- Salmon (omega-3s)
- Spinach and soybeans
Stress is unavoidable, but your diet can help keep your gut happy. By choosing gut-friendly foods, staying hydrated, and avoiding things that cause inflammation, you can support your digestive health and overall well-being. Pair these tips with stress-reducing habits for a holistic approach to feeling your best.
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January 1, 2025
Are You Stress Eating During The Holidays? Check Out 5 Mindful Tips For The Holiday Table

Rockhampton (Australia), Dec 23 (The Conversation) The holiday season can be a time of joy, celebration, and indulgence in delicious foods and meals. However, for many, it can also be an emotional and stressful period.

This stress can manifest in our eating habits, leading to what is known as emotional or stress eating.

There are certain foods we tend to eat more of when we’re stressed, and these can affect our health. What’s more, our food choices can influence our stress levels and make us feel worse. Here’s how.

Why we might eat more when stressed

The human stress response is a complex signalling network across the body and brain. Our nervous system then responds to physical and psychological events to maintain our health. Our stress response – which can be subtle or trigger a fight-or-flight response – is essential and part of daily life.

The stress response increases production of the hormones cortisol and insulin and the release of glucose (blood sugars) and brain chemicals to meet demand. Eating when we experience stress is a normal behaviour to meet a spike in energy needs.

But sometimes our relationship with food becomes strained in response to different types of stress. We might attach shame or guilt to overeating. And anxiety or insecurity can mean some people under-eat in stressful times.

Over time, people can start to associate eating with negative emotions – such as anger, sadness, fear or worry. This link can create behavioural cycles of emotional eating. “Emotional eaters” may go on to develop altered brain responses to the sight or smell of food.

What stress eating can do to the body Stress eating can include binge eating, grazing, eating late at night, eating quickly or eating past the feeling of fullness. It can also involve craving or eating foods we don’t normally choose. For example, stressed people often reach for ultra-processed foods. While eating these foods is not necessarily a sign of stress, having them can activate the reward system in our brain to alleviate stress and create a pattern.

Short-term stress eating, such as across the holiday period, can lead to symptoms such as acid reflux and poor sleep – particularly when combined with drinking alcohol.

In the longer term, stress eating can lead to weight gain and obesity, increasing the risks of cancer, heart diseases and diabetes.

While stress eating may help reduce stress in the moment, long-term stress eating is linked with an increase in depressive symptoms and poor mental health.

What we eat can make us more or less stressed

The foods we choose can also influence our stress levels.

Diets high in refined carbohydrates and sugar (such as sugary drinks, sweets, crackers, cakes and most chocolates) can make blood sugar levels spike and then crash.

Diets high in unhealthy saturated and trans fats (processed foods, animal fats and commercially fried foods) can increase inflammatory responses.

Rapid changes in blood sugar and inflammation can increase anxiety and can change our mood.

Meanwhile, certain foods can improve the balance of neurotransmitters in the brain that regulate stress and mood.

Omega-3 fatty acids, found in fish and flaxseeds, are known to reduce inflammation and support brain health. Magnesium, found in leafy greens and nuts, helps regulate cortisol levels and the body’s stress response.

Vitamin Bs, found in whole grains, nuts, seeds, beans and animal products (mostly B12), help maintain a healthy nervous system and energy metabolism, improving mood and cognitive performance.

5 tips for the holiday table and beyond

Food is a big part of the festive season, and treating yourself to delicious treats can be part of the fun. Here are some tips for enjoying festive foods, while avoiding stress eating:
1. slow down: be mindful about the speed of your eating. Slow down, chew food well and put down your utensils after each bite
2. watch the clock: even if you’re eating more food than you normally would, sticking to the same timing of eating can help maintain your body’s response to the food. If you normally have an eight-hour eating window (the time between your first meal and last meal of the day) then stick to this even if you’re eating more
3. continue other health behaviours: even if we are eating more food or different food during the festive season, try to keep up other healthy behaviours, such as sleep and exercise
4. stay hydrated: make sure to drink plenty of fluids, especially water. This helps our body function and can help with feelings of hunger. When our brain gets the message something has entered the stomach (what we drink) this can provide a temporary reduction in feelings of hunger
5. don’t restrict: if we have a big day of eating, it can be tempting to restrict eating in the days before or after. But it is never a good idea to overly constrain food intake. It can lead to more overeating and worsen stress.

Plus 3 bonus tips to manage holiday stress

1. shift your thinking: try reframing festive stress. Instead of viewing it as “something bad”, see it as “providing the energy” to reach your goals, such as a family gathering or present shopping
2. be kind to yourself and others: practise an act of compassion for someone else or try talking to yourself as you would a friend. These actions can stimulate our brains and improve wellbeing
3. do something enjoyable: being absorbed in enjoyable activities – such as crafting, movement or even breathing exercises – can help our brains and bodies to return to a more relaxed state, feel steady and connected. (The Conversation)

(Disclaimer: Except for the headline, this story has not been edited by NDTV staff and is published from a syndicated feed.)

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December 23, 2024
Green Tea Could Help Combat Effects Of Stress And High-Fat Foods, Study Suggests

Cocoa or green tea could counter the negative effects of high-fat food which tend to worsen during times of stress, a new study has found. Researchers said that food choices made while feeling stressed can influence how stress impacts heart health. The team from the University of Birmingham, UK, found that while high-fat foods can negatively affect the function of blood vessels and oxygen reaching the brain, flavanol-rich cocoa and green tea can protect vascular function (vessels) during periods of everyday stress.

“We took a group of young healthy adults and gave them two butter croissants with 10 grams salted butter, 1.5 slices of cheddar cheese and 250 millilitres whole milk as breakfast and either a high-flavanol cocoa or a low-flavanol cocoa drink,” first author Rosalind Baynham, University of Birmingham, explained. “Following (an eight-minute-long) rest period, we asked the participants to complete a mental maths test which increased in speed for eight minutes, alerting them when they got an answer wrong,” Baynham said.

During the resting period and the maths test, blood flow in the forearm, cardiovascular activity and oxygen reaching the brain’s prefrontal cortex were measured. “We also measured vascular function using Brachial Flow-mediated dilatation (FMD), which is a prognostic measure for future risk of cardiovascular disease. This stress task induced significant increases in heart rate and blood pressure, similar to the stress you may encounter in daily life,” Baynham said.

The team found that consuming fatty foods with the low-flavanol drink when mentally stressed reduced vascular function and lasted up to 90 minutes after the stressful event was over. The findings also showed that the high-in-flavanols cocoa drink was effective at preventing the decline in vascular function following stress and fat consumption. The researchers had previously found that high-fat foods weakened the delivery of oxygen to the brain, during stress.

However, cocoa flavanols did not improve oxygen levels in the brain or impact one’s mood, the researchers said. “This research shows that drinking or eating a food high in flavanols can be used as a strategy to mitigate some of the impact of poorer food choices on the vascular system. This can help us make more informed decisions about what we eat and drink during stressful periods,” said author Catarina Rendeiro, an assistant professor of nutritional sciences at the University of Birmingham.

(Disclaimer: This story has not been edited by NDTV staff and is auto-generated from a syndicated feed. This story has not been edited by NDTV staff and is auto-generated from a syndicated feed.)

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November 23, 2024
Combat stress and lifestyle diseases with these 6 simple yoga poses and breathing exercises | Health

The fast-paced demands of modern life can often leave us feeling overwhelmed, stressed, and disconnected. From juggling work, family, and personal responsibilities to the constant pressure of staying connected in a digital world, stress has become an inevitable part of daily life. If left unchecked, chronic stress can take a serious toll on both our physical and mental health, leading to conditions such as high blood pressure, heart disease, diabetes, and depression.

Try these simple yoga poses and breathing techniques for stress relief.(Pixabay)

In such a scenario, yoga, an ancient practice from India, has emerged as a powerful tool for stress relief, known for its physical, mental, and spiritual benefits. Himalayan Siddhaa Akshar, yogic master, Spiritual Leader and founder of Akshar Yoga Kendraa, shared with HT Lifestyle some breathing techniques and yoga poses that can effectively reduce stress and improve overall well-being. (Also read: 5 face yoga techniques for smooth and wrinkle-free skin )

Breathing Techniques

1. Pranayama

Pranayama offers numerous health benefits.

Pranayama, or breath control, is a fundamental aspect of yoga practice. One of the most widely practised pranayama techniques is Nadi Shodhana, also known as Alternate Nostril Breathing. This technique involves alternating the breath between the two nostrils, creating a calming effect on the mind and body. By balancing the flow of oxygen, it promotes relaxation, reduces anxiety, and lowers blood pressure.

2. Bhramari Pranayama

Bhramari Pranayama, or the Humming Bee Breath, involves making a humming sound while exhaling. This technique is particularly effective in reducing stress and promoting a sense of tranquillity. The vibrations created by humming are believed to stimulate the vagus nerve, which plays a crucial role in regulating the body’s stress response.

3. Kapalabhati Pranayama

Kapalabhati Pranayama, or the Skull Shining Breath, is an energising breathing technique that involves forceful exhalations followed by passive inhalations. This technique is known to improve respiratory function, increase oxygen supply to the brain, and promote a sense of alertness and mental clarity.

Yoga Poses

1. Child’s pose (Balasana)

Balasana or child’s pose or child’s resting pose of yoga(Instagram)

This gentle forward bend is an excellent pose for relaxation and stress relief. By folding the body over the thighs, it helps release tension in the back, shoulders, and neck. The calming effects of this pose can lower blood pressure and promote a sense of tranquillity.

2. Standing forward bend (Uttanasana)

Uttanasana works on your gluteus and quadricep muscles. (Shutterstock)

This forward fold stretches the hamstrings and lower back while also providing a gentle inversion. By allowing the head to hang below the heart, it promotes relaxation and can help alleviate stress, anxiety, and insomnia.

3. Corpse pose (Savasana)

Corpse pose: Also known as Savasana, is an ending pose for all yoga courses. (Instagram)

Savasana, or the corpse pose, is a restorative pose typically practised at the end of a yoga session. By lying flat on the back with the eyes closed, it encourages complete relaxation of the body and mind. This pose has been shown to lower cortisol levels, the hormone associated with stress, and promote a sense of calmness and well-being.

“The impact of these breathing techniques and yoga poses on lifestyle diseases is profound. By reducing stress levels, they can effectively lower blood pressure, improve cardiovascular health, and enhance glucose metabolism, thereby reducing the risk of hypertension, heart disease, and diabetes. Additionally, the relaxation and mindfulness cultivated through these practices can alleviate symptoms of depression and anxiety, promoting better mental health and overall well-being,” says Siddhaa Akshar.

Disclaimer: 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.

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November 15, 2024
Combat stress and lifestyle diseases with these 6 simple yoga poses and breathing exercises | Health

The fast-paced demands of modern life can often leave us feeling overwhelmed, stressed, and disconnected. From juggling work, family, and personal responsibilities to the constant pressure of staying connected in a digital world, stress has become an inevitable part of daily life. If left unchecked, chronic stress can take a serious toll on both our physical and mental health, leading to conditions such as high blood pressure, heart disease, diabetes, and depression.

Try these simple yoga poses and breathing techniques for stress relief.(Pixabay)

In such a scenario, yoga, an ancient practice from India, has emerged as a powerful tool for stress relief, known for its physical, mental, and spiritual benefits. Himalayan Siddhaa Akshar, yogic master, Spiritual Leader and founder of Akshar Yoga Kendraa, shared with HT Lifestyle some breathing techniques and yoga poses that can effectively reduce stress and improve overall well-being. (Also read: 5 face yoga techniques for smooth and wrinkle-free skin )

Breathing Techniques

1. Pranayama

Pranayama offers numerous health benefits.

Pranayama, or breath control, is a fundamental aspect of yoga practice. One of the most widely practised pranayama techniques is Nadi Shodhana, also known as Alternate Nostril Breathing. This technique involves alternating the breath between the two nostrils, creating a calming effect on the mind and body. By balancing the flow of oxygen, it promotes relaxation, reduces anxiety, and lowers blood pressure.

2. Bhramari Pranayama

Bhramari Pranayama, or the Humming Bee Breath, involves making a humming sound while exhaling. This technique is particularly effective in reducing stress and promoting a sense of tranquillity. The vibrations created by humming are believed to stimulate the vagus nerve, which plays a crucial role in regulating the body’s stress response.

3. Kapalabhati Pranayama

Kapalabhati Pranayama, or the Skull Shining Breath, is an energising breathing technique that involves forceful exhalations followed by passive inhalations. This technique is known to improve respiratory function, increase oxygen supply to the brain, and promote a sense of alertness and mental clarity.

Yoga Poses

1. Child’s pose (Balasana)

Balasana or child’s pose or child’s resting pose of yoga(Instagram)

This gentle forward bend is an excellent pose for relaxation and stress relief. By folding the body over the thighs, it helps release tension in the back, shoulders, and neck. The calming effects of this pose can lower blood pressure and promote a sense of tranquillity.

2. Standing forward bend (Uttanasana)

Uttanasana works on your gluteus and quadricep muscles. (Shutterstock)

This forward fold stretches the hamstrings and lower back while also providing a gentle inversion. By allowing the head to hang below the heart, it promotes relaxation and can help alleviate stress, anxiety, and insomnia.

3. Corpse pose (Savasana)

Corpse pose: Also known as Savasana, is an ending pose for all yoga courses. (Instagram)

Savasana, or the corpse pose, is a restorative pose typically practised at the end of a yoga session. By lying flat on the back with the eyes closed, it encourages complete relaxation of the body and mind. This pose has been shown to lower cortisol levels, the hormone associated with stress, and promote a sense of calmness and well-being.

“The impact of these breathing techniques and yoga poses on lifestyle diseases is profound. By reducing stress levels, they can effectively lower blood pressure, improve cardiovascular health, and enhance glucose metabolism, thereby reducing the risk of hypertension, heart disease, and diabetes. Additionally, the relaxation and mindfulness cultivated through these practices can alleviate symptoms of depression and anxiety, promoting better mental health and overall well-being,” says Siddhaa Akshar.

Disclaimer: 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.

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November 15, 2024
Study Finds Link Between Gut Health And Brains Response To Stress In A Time-Specific Way

A study has uncovered how microbes in one’s gut helps manage stress by interacting with the body’s circadian rhythms, or biological clock.

Researchers from the University College Cork, Ireland, found that the trillions of microorganisms in the gut — or the gut microbiome — control the hormones produced in response to stress in a time-dependent manner.

A healthy gut, thereby, helps in creating day-night rhythms in the production of stress hormones, whereas, a reduced gut microbiome leads to a disrupted body clock and is related to altered rhythms in how stress hormones are produced, the team said.

The findings, published in the journal Cell Metabolism, highlighted the importance of maintaining a healthy gut, they said.

The study’s results could also be looked into for developing treatments for mental conditions such as anxiety and depression, which are known to be linked to stress and often involve disrupted body clock and sleep cycles, the researchers said.

“Our research has revealed an important link between the gut (microbiome) and how the brain responds to stress in a time-specific way,” lead researcher John Cryan, University College Cork, said.

“The gut microbiome doesn’t just regulate digestion and metabolism; it plays a critical role in how we react to stress, and this regulation follows a precise circadian rhythm,” Cryan said.

For the study, the researchers looked at mice, which are known to have biological processes and genetic material similar to humans.

The team found an “intricate relationship” between the gut microbes and three regions in the brain forming the HPA axis — the hypothalamus, the pituitary gland and the adrenal gland. The HPA axis is the body’s central stress response system.

The researchers showed that a depletion of the gut microbiome results in an over-activation of the HPA axis in a manner specific to the time of the day. This, combined with changes to the brain’s regions responding to stress and the biological clock, leads to an altered body’s response to stress over the entire day, they said.

Specific gut bacteria, including a Lactobacillus strain (Limosilactobacillus reuteri), were identified as “key influencers” of this body clock-related stress response.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

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November 7, 2024
What Are Adaptogens? Find Out How These 3 Herbs May Help You Tackle Stress Head-On
Let’s face it – life can be downright stressful! With everything moving at breakneck speed, many of us are on the hunt for natural remedies that can help us chill out. Enter adaptogens-these incredible herbs and foods help your body adapt to stress, get things back in order, and boost your overall health. While adaptogens have long been celebrated in traditional medicine systems like Ayurveda and Chinese medicine, modern science is catching up and backing their benefits. In this article, we’ll dive into some fan-favourite adaptogens like ashwagandha, reishi mushrooms, and holy basil, showing you how to add them to your diet for some natural stress relief.

What Are Adaptogens?

So, what’s the deal with adaptogens? These unique plants and herbs are your body’s allies when it comes to tackling physical, emotional, and environmental stressors. They work their magic by regulating how your body responds to stress, particularly through the adrenal system – home to those pesky hormones like cortisol. Unlike your typical stimulants or sedatives, adaptogens are all about balance. They don’t push you too far in one direction; instead, they help you find your groove again.

1. Ashwagandha (Withania somnifera)

If you haven’t heard of Ashwagandha, you’re missing out! This superstar herb is often called “Indian ginseng” and is revered in Ayurveda for its amazing stress-busting powers.

Benefits of Ashwagandha for Stress:
- Lowers cortisol levels: Studies show that ashwagandha can zap that stress hormone right down.
- Boosts relaxation: Feel the calm wash over you without any grogginess.
- Improves sleep quality: A dream come true for anyone who tosses and turns at night.
How to use:
- Toss some ashwagandha powder into your morning smoothie, tea, or warm milk for a cosy drink.
- Prefer something easier? Capsules and tinctures are a breeze to fit into your routine.
2. Reishi Mushrooms (Ganoderma lucidum)

Meet reishi mushrooms, also known as the “mushroom of immortality.” These fungi have been the go-to for stress relief and immune support in Traditional Chinese Medicine.

Benefits of Reishi Mushrooms for Stress:
- Supports the immune system: Say goodbye to those sick days! Reishi helps keep your immune system in check during stressful times.
- Calms the mind: Enjoy a moment of peace and relaxation with this magic mushroom.
- Battles fatigue: Perfect for those feeling drained by stress.
How to use:
- Sip on reishi tea, enjoy it in powdered form, or grab some supplements.
- Its bitter taste works great in coffee, cacao, or smoothies-blend it in!
3. Holy Basil (Ocimum sanctum)

Also known as tulsi, holy basil is a powerhouse from the Ayurvedic tradition, often dubbed the “elixir of life.”

Benefits of Holy Basil for Stress:
- Reduces anxiety: Wave goodbye to anxious thoughts with holy basil’s calming effects.
- Promotes mental clarity: Need to focus? Holy basil helps clear the fog of stress.
- Anti-inflammatory effects: Fight inflammation that often tags along with chronic stress.
How to use:
- Brew up some holy basil tea for a simple yet effective way to enjoy its perks.
- Toss fresh holy basil leaves into your salads or soups for an extra kick of goodness.
Other Adaptogenic Foods and Herbs:
1. Rhodiola:
  Known for zapping fatigue and boosting stress resilience, Rhodiola is an adaptogen worth checking out.
2. Maca Root:
  This powerhouse is praised for its energy and hormone-balancing benefits, making it a solid stress ally.
3. Schisandra:
  A berry that packs a punch! It boosts endurance and mental performance, perfect for tackling stress-related energy dips.
How to Incorporate Adaptogens Into Your Diet

Adding adaptogens to your daily routine is a piece of cake! Many of them come in powdered form, making it super easy to throw them into smoothies, teas, and other drinks. Prefer capsules or tinctures? No problem! Here are some fun ways to sneak these stress-busters into your day:

Kickstart your day with ashwagandha, maca, or Rhodiola powder in your smoothie for that extra boost.

Mix reishi powder into your coffee or cacao for a soothing drink that still energizes you.

Sip on holy basil tea before bed to unwind and get cosy for sleep.

If you like to keep it simple, go for adaptogen capsules or tinctures you can pop daily.

The Bottom Line

Adaptogens are a gentle, natural way to help your body manage stress while boosting overall wellness. By including herbs like ashwagandha, reishi mushrooms, and holy basil in your diet, you can enhance your ability to handle stress and level up your quality of life. Always chat with a healthcare professional before adding new supplements, especially if you have health conditions or are on medication. So why not embrace these powerful plants and say hello to a calmer, more balanced you?

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information in this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.
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October 31, 2024
Lifestyle and stress blamed for surge in young stroke patients

Once thought to be a problem of the elderly, stroke is affecting more and more young and healthy individuals. Hospitals report a surprisingly sharp increase in young stroke patients. This trend was virtually nonexistent just a few years ago. Doctors attribute this to a combination of lifestyle choices, increased stress and a rise in chronic health conditions, the Times of India reported.

Dr Raghuram G, additional director of neurosurgery at Fortis Hospital said:

“We are now seeing two cases of youngsters experiencing stroke every week. The rise in cases of people in their 30s experiencing stroke every week is alarming, probably influenced by modern lifestyles. Diets rich in junk food and unhealthy fats, accompanied by demanding work schedules and lack of sleep, are key factors. Since the Covid pandemic, we have seen an increase in the number of strokes due to the increased tendency for blood to clot, which can lead to clots forming in the brain vessels.”

Just five years ago, young stroke patients were rare and often associated with certain conditions such as lupus or genetic disorders.

Dr Santosh NS, consultant neurologist at Manipal Hospitals, noted that stroke in persons under 40, defined as stroke at an early age, now accounts for 10-15% of all stroke cases. “One common cause is arterial dissection, in which blood vessels in the neck rupture due to abnormal postures or movements, such as turning the head when visiting a hairdresser,” he explained.

These young stroke patients face a variety of risk factors that require different approaches to treatment and prevention. Risks that can be altered, such as smoking and exposure to cigarette smoke, can significantly increase the likelihood of stroke. “Avoiding exposure to second-hand cigarette smoke is key,” emphasized Dr. Santosh. Manipal hospitals have an average of 2-3 cases of young stroke patients per week.

Dr Amit Kulkarni, senior consultant and head of the neurology and stroke department at Sakra World Hospital, explains the alarming trends:

“We are now seeing strokes in patients in their late 20s and early 30s. Factors such as hypertension, diabetes and high cholesterol are prevalent, often due to sedentary lifestyles. Lifestyle choices and obesity contribute to conditions such as obstructive sleep apnea, which can exacerbate hypertension and lead to stroke.”

According to Sakra World, one in four stroke patients comes from younger age groups.

Achieving a healthy balance

29 October is World Stroke Day. Here are some precautions you can take to stay healthy:

Exercise regularly (30 minutes a day)

Eat a balanced diet rich in fruits, vegetables, whole grains and lean proteins.

Prioritize 7-8 hours of sleep per day

Stay hydrated

Limit time in front of screens

Practice stress reduction techniques

Schedule regular health checkups

Don’t skip meals, don’t eat too much sugar, salt and unhealthy fats, don’t neglect physical activity, don’t smoke, don’t consume excessive amounts of alcohol, don’t compromise on sleep and don’t ignore your mental health. | BGNES

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October 29, 2024
Lifestyle and stress blamed for surge in young stroke patients

Once thought to be a problem of the elderly, stroke is affecting more and more young and healthy individuals. Hospitals report a surprisingly sharp increase in young stroke patients. This trend was virtually nonexistent just a few years ago. Doctors attribute this to a combination of lifestyle choices, increased stress and a rise in chronic health conditions, the Times of India reported.

Dr Raghuram G, additional director of neurosurgery at Fortis Hospital said:

“We are now seeing two cases of youngsters experiencing stroke every week. The rise in cases of people in their 30s experiencing stroke every week is alarming, probably influenced by modern lifestyles. Diets rich in junk food and unhealthy fats, accompanied by demanding work schedules and lack of sleep, are key factors. Since the Covid pandemic, we have seen an increase in the number of strokes due to the increased tendency for blood to clot, which can lead to clots forming in the brain vessels.”

Just five years ago, young stroke patients were rare and often associated with certain conditions such as lupus or genetic disorders.

Dr Santosh NS, consultant neurologist at Manipal Hospitals, noted that stroke in persons under 40, defined as stroke at an early age, now accounts for 10-15% of all stroke cases. “One common cause is arterial dissection, in which blood vessels in the neck rupture due to abnormal postures or movements, such as turning the head when visiting a hairdresser,” he explained.

These young stroke patients face a variety of risk factors that require different approaches to treatment and prevention. Risks that can be altered, such as smoking and exposure to cigarette smoke, can significantly increase the likelihood of stroke. “Avoiding exposure to second-hand cigarette smoke is key,” emphasized Dr. Santosh. Manipal hospitals have an average of 2-3 cases of young stroke patients per week.

Dr Amit Kulkarni, senior consultant and head of the neurology and stroke department at Sakra World Hospital, explains the alarming trends:

“We are now seeing strokes in patients in their late 20s and early 30s. Factors such as hypertension, diabetes and high cholesterol are prevalent, often due to sedentary lifestyles. Lifestyle choices and obesity contribute to conditions such as obstructive sleep apnea, which can exacerbate hypertension and lead to stroke.”

According to Sakra World, one in four stroke patients comes from younger age groups.

Achieving a healthy balance

29 October is World Stroke Day. Here are some precautions you can take to stay healthy:

Exercise regularly (30 minutes a day)

Eat a balanced diet rich in fruits, vegetables, whole grains and lean proteins.

Prioritize 7-8 hours of sleep per day

Stay hydrated

Limit time in front of screens

Practice stress reduction techniques

Schedule regular health checkups

Don’t skip meals, don’t eat too much sugar, salt and unhealthy fats, don’t neglect physical activity, don’t smoke, don’t consume excessive amounts of alcohol, don’t compromise on sleep and don’t ignore your mental health. | BGNES

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October 29, 2024
New stroke guidelines stress prevention through diet and blood pressure

The American Stroke Association, a part of the American Heart Association, released updated guidelines on Monday, indicating that up to 80% of strokes can be prevented through healthy lifestyle choices, better blood pressure management, and other medical interventions.

The recommendations emphasize a Mediterranean diet, regular physical activity, and closer monitoring of high-risk groups, including women and transgender individuals.

Stroke, the third leading cause of death in Israel, impacts around 20,000 people annually, often resulting in severe disability or death. According to the updated guidelines, which are the first major revision in a decade, most strokes can be avoided with preventive actions.

A stroke occurs when blood flow to the brain is suddenly interrupted, usually due to a blood clot or hemorrhage. This lack of oxygen and nutrients causes rapid brain cell death, making immediate medical attention crucial.

Symptoms include sudden weakness or paralysis, often on one side of the body, difficulty speaking, vision loss, loss of balance, and severe headaches. In such cases, it’s vital to contact Magen David Adom at 101 and rush to the hospital for a CT scan and urgent treatment.

Stroke (illustrative) (credit: INGIMAGE)

The new guidelines stress that most strokes are preventable through lifestyle changes. “These guidelines are a crucial update based on recent studies that identified key factors for reducing stroke risk,” says Prof. Ronen Leker, Chair of the Israeli Stroke Society and Director of the Stroke Center at Hadassah Medical Center.

They recommend adopting a Mediterranean diet rich in nuts and olive oil, shown to lower stroke risk, along with regular physical activity to counteract sedentary lifestyles common in Western countries.

The silent killer

Managing high blood pressure is another critical factor. Studies indicate that a single blood pressure medication only helps about 30% of patients reach their target. Most patients require a combination of two or three medications to achieve the desired results. Based on this data, the guidelines recommend using at least two drugs for most patients needing hypertension treatment.

Specific recommendations are also made for women, particularly those who are pregnant, have experienced early menopause, or suffer from endometriosis, as these conditions increase the risk of stroke. For transgender women, the guidelines highlight that hormone therapy containing estrogen increases stroke risk, warranting close medical supervision.

“Rapid treatment, such as performing a CT scan within 25 minutes of the patient’s arrival, followed by clot-dissolving medication or brain catheterization, has been proven to save lives and reduce disability,” Prof. Leker adds. “However, these new guidelines focus on prevention, aiming to prevent strokes altogether through proactive care that family physicians need to prioritize.”

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October 22, 2024