Managing Stress Can Help Manage Diabetes And Heart Disease

Stress is the new-age disease, which though not a disease in itself, leaves its effect on the entire health of a person, both physical and psychological. Diseases which are extremely common today were not as common some decades ago. The constantly changing lifestyle where there is no demarcation between work and home, the to-do list is neverending, multiple responsibilities, etc., puts a constant pressure on a person. People switch roles on the go and keep performing, and that takes a toll on even the best task-masters.

Diabetes and heart disease definitely have an underlying physiological connection, but outlined is the overall picture.

1. Inflammation is the body’s most common way to respond to anything – including infection and trauma. This is, however, acute and passes away with the infection or trauma.

2. On the other hand, chronic inflammation is the bigger culprit. This induces changes at a genetic level in the immunity system, producing more immune cells than normally required for a body. The body is in a constant state of fight, which is not required.

3. This not just alters the physiology, but also the way a person behaves, thereby adding to issues like depression, anxiety, etc.

4. Diabetes is seen as a result of chronic inflammation, where the body’s ability to respond is reduced. This increases insulin resistance, leading to higher sugar levels.

5. Similarly, heart disease is also caused by chronic inflammation. Both these are compounded by the changing diet patterns, sedentary lifestyle, and smoking and alcohol abuse.

While both diabetes and heart disease cannot be completely prevented, stress management will definitely help in reducing the onset of these as well as in reducing their severity and complications where possible. The following measures would be very helpful.

1. If you are at risk for either of these, take a step back and evaluate.

2. If you are obese, make sure the target weight is achieved with proper planning and supervision of exercise and diet control.

3. From then on, it is a constant maintenance phase, requiring an altered lifestyle.

4. Quit smoking and alcohol. If you think it is not possible, reduce the addictions significantly. Smoking, in particular, causes damage to multiple organs and is best avoided.

5. Monitor your blood sugar and cholesterol levels. If they are beyond acceptable limits, they need to be brought under control aggressively.

6. Incorporate dietary changes by increasing fiber, reduced meat and reducing fatty/processed/sugary foods. Include supplements like omega-3 fatty acids in your diet. Also, spending quality time with family and friends is also helpful.

7. Exercise in any form should be a part of daily regimen. Take up enjoyable activities like Sports of ur choice/ dance /zumba/ swimming etc.

8. Other stress management measures like

   • Meditation: Spending even a few minutes in meditation can restore your calm and inner peace. Meditation can give you a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health.

   • Cultivating Hobbies: Indulging in a hobby can be a great way to calm an overactive mind. It helps you take a break from your busy, stressful life and clear your mental plate. So, just rekindle an old interesting hobby or cultivate a new one to lift your spirits and tune into the real you.

   • Yoga: Yoga brings together physical and mental disciplines that may help you achieve peacefulness of body and mind. This can help you relax and manage stress and anxiety.

   • Music Therapy: Music Therapy uses music to promote healing and improve one’s overall emotional well-being. This may include listening to music, playing a musical instrument, singing along to music, and using guided imagery with music. Music stimulates the production of opiates and endorphins, the “feel good” hormones in our bodies. This stimulation can result in relaxation of mind and body.

   • Herbal Remedies: Herbs can also play a fundamental role in a stress management program. Herbs can facilitate a dramatic change in the quality of life experienced by anyone under stress.

   • Spending quality time with family: Having a chat with family members could help reduce your stress levels. Young girls benefit from a boost in the feel-good hormone oxytocin after talking on the phone with their mothers – and it seems logical that the effect may last as you get older. Talk about your worries with anyone you have a close relationship with – if not your mother then your partner, for instance – to help you feel more at ease.

Controlling stress can help prolong the onset of these and also delay or reduce complications. If you wish to discuss about any specific problem, you can consult a Homeopath.