Health

Stress and cortisol, everything you need to know

According to a report published by the Professional services company, Towers Watson in 2014, Indian employers rank stress as the number one lifestyle risk factor for the workforce. A direct consequence of stress is an increase in the cortisol levels in the body. Often called the ‘stress hormone,’ this hormone is the response of the body during stressful times. Cortisol is the steroid hormone secreted by the adrenal glands. Most of the cells have cortisol receptors. The HPA axis controls cortisol secretion, which is a combination of hypothalamus, pituitary, and adrenal glands.

Is cortisol that bad?

Normal levels of cortisol are required to maintain different functions like regulating blood sugar levels, metabolism, inflammation reduction, and memory formulation. Cortisol also controls the salt and water balance in the body thereby regulating blood pressure; Cortisol also supports the fetal development in women during pregnancy.

When cortisol goes out of whack

High levels of the hormone can cause undistributed weight gain in the face, chest and abdomen with contrasting thin arms and legs. Besides that, it can lead to high blood pressure, osteoporosis, skin changes like bruises and stretch marks that appear purple, weakness in the muscles, mood swings associated with irritability, increased thirst and high frequency of urination. Exposure to high levels of cortisol over long periods of time can cause lack of libido, cause irregular or no periods (amenorrhoea) in women. Some psychiatric conditions like anxiety and depression have a long-standing association with impaired levels of cortisol.

How do I test for Cortisol?

Your doctor might want you to go through cortisol tests that can monitor the levels of the hormone in your body through blood, saliva or urine. Blood tests require you to provide blood samples, twice the same day, one in the morning and another around 4 PM to study how the hormone tapers off in your body. A saliva test measures the level of the hormone in your spit. It takes about a week to assess the level of the hormone in your spit samples, and this test is almost 90% accurate in determining the cortisol levels in your body. Urine test checks for “free cortisol” levels that aren’t bound to a protein like it is in the blood samples and usually requires you to provide urine samples for 24 hours.

Mindful meditation, the missing piece of the puzzle!

A study by Turakitwanakan W1, Mekseepralard C, Busarakumtragul P. (Published in J Med Assoc Thai. 2013), on a sample group of 30 second-year medical students suggested that Mindfulness meditation lowers the cortisol levels in the blood. Further suggesting that the practice can reduce stress and may decrease the risk of diseases that arise from stress such as psychiatric disorder, peptic ulcer and migraine.

The researchers concluded that mindfulness meditation should be used in combination with the standard treatment administered to manage the hormone.

What is mindful meditation?

Mindfulness is the practice by which you bring your attention to the present moment and your experiences in the present. Taking roots from a Pali term Sati that translates to “mindfulness”, it forms the basic tenets of Buddhist practice. Meditation techniques that help you to practice mindfulness are known as ‘mindful meditation’. The method simply helps us to slow down the reactions to our surroundings by focussing on the present situation to break our conditioned responses.

A simple 3-step-3-minute method

You will need: A quiet place to sit and 3 minutes.

1) Close your eyes, relax and sit in a comfortable position.

2) Focus on the present moment; you will have many thoughts that divert you but gently bring your attention back to the present.

3) To help you as an aid, focus on your breath whenever you want to pay your attention to the present.

Once you get used to this practice, you can extend it to 15 minutes a day. Practising mindful meditation for 15 minutes a day helps you see changes in your blood pressure levels, stress levels, weight, while helping you with better focus and increased productivity.

November 18, 2021

cortisol, Stress, Stress and cortisol

Managing Psychological Stress in Marriage in India

Marriage, while often seen as a sacred bond in India, is also a complex partnership that involves emotional investment, societal expectations, and continuous adaptation. In the Indian context, marriage isn’t just a union between two individuals it’s often a confluence of families, traditions, and social norms. While love and companionship are central, psychological stress can quietly build over time due to unmet expectations, communication gaps, external pressures, and the lack of personal space. Managing this stress effectively is crucial for a healthy and fulfilling marital life. Understanding the Sources of Stress Recognizing the Signs of Stress Psychological stress in marriage often doesn’t manifest dramatically. Instead, it appears in small, persistent ways: If left unaddressed, this stress can escalate into anxiety disorders, depression, or even marital breakdown. Strategies to Manage Marital Stress 1. Open, Non-Judgmental Communication The cornerstone of any successful marriage is healthy communication. Couples must learn to express themselves openly, without fear of being judged. Schedule “talk time” to share your thoughts, concerns, or even simple day-to-day feelings. Use “I feel” statements rather than blame-focused language to prevent defensiveness. 2. Set Realistic Expectations Bollywood and societal portrayals of “perfect marriages” create unrealistic standards. Accept that no marriage is without flaws. Understand each other’s limitations and strengths, and be willing to compromise without losing your core identity. 3. Establish Boundaries with Extended Family While respecting elders and family traditions is important, couples must create healthy boundaries. This includes making joint decisions independently, especially on matters like finances, parenting, or living arrangements. A united front reduces external interference and strengthens the couple’s bond. 4. Seek Professional Help Therapy is still stigmatized in parts of India, but counseling individuals or couples can be transformative. A trained therapist helps you identify patterns, improve communication, and resolve conflicts constructively. Many Indian metro cities and

Health

Why Soaking Rice Reduces Glucose: Science, Steps, and Stats

Rice is a staple food for millions across the globe, but it’s also often blamed for raising blood sugar levels—especially white rice due to its high glycemic index (GI). However, a simple, age-old practice can help: soaking rice before cooking. This traditional method doesn’t just make rice softer and faster to cook—it also offers a science-backed way to reduce its glucose content and make it healthier. Hashtag Magazines gives you a lowdown… The Science Behind Soaking Rice When you soak rice, several things happen: Supporting Research and Statistics A study published in Food Chemistry (2015) found: Another study from The American Journal of Clinical Nutrition noted: A 2022 clinical trial in India showed: How to Soak Rice to Lower Glucose Step-by-Step Method: Glycemic Index Reduction – Before & After Soaking Type of Rice GI (Unsoaked) GI (After Soaking) White rice 72 60–65 Brown rice 68 55–60 Basmati rice 58 45–50 Red rice 55 40–48 Additional Tips to Reduce Sugar Spike from Rice Why This Matters for Diabetics and Health-Conscious Eaters Blood sugar spikes can lead to fatigue, weight gain, insulin resistance, and long-term complications like diabetes or heart disease. Making simple changes like soaking rice helps: Conclusion Soaking rice is a simple, no-cost step with massive health benefits. Whether you’re managing diabetes, watching your weight, or just aiming for better gut health, soaking rice before cooking can significantly lower its glucose impact. It’s one of the best-kept secrets in Indian kitchens, now backed by science.

Health

Best in-clinic treatments for summer

Dr Shilpa Patil, MD Dermatologist and Director of Ethoski Healthcare Pvt. Ltd., shares expert insights on the best in-clinic treatments for summer, the dos and don’ts of exfoliation, and how to safely achieve a radiant glow. What in-clinic skin treatments should people opt for in summer, and which ones should they avoid? Opt for hydrating treatments like HydraFacial, chemical peels, Fire & Ice facial, and IV therapies for inner hydration. Avoid excessive exfoliation, as it can lead to dryness and irritation. Do laser and chemical peel treatments have different effects on the skin during summer? Yes, they work differently, Chemical Peels exfoliate the outer skin layer and help with acne scars, fine lines, wrinkles, sunspots, and age spots. They range from light to deep intensity and require some downtime. Laser Treatments use focused light beams to break down pigmented cells and treat hyperpigmentation. Q-switch lasers – Nd YAG is used for pigmentation. IPL (Intense Pulsed Light) lasers are for reducing sun damage. Fractional lasers (538 nm to 1064 nm) target deeper pigmentation. Pigmentation may darken initially before fading gradually, and lasers are safe for all skin types. How do you recommend treating pigmentation that worsens due to sun exposure? To treat pigmentation that worsens due to sun exposure, it is essential to apply a broad-spectrum sunscreen with SPF 50+ daily and wear sun-protective clothing to minimize direct exposure. Topical treatments such as retinoids, hydroquinone, vitamin C, azelaic acid, and kojic acid can help lighten pigmentation and even out skin tone. For more persistent cases, in-clinic procedures like chemical peels, microdermabrasion, IPL, and Q-switch laser treatments can effectively reduce pigmentation and improve skin clarity. What role does Vitamin C play in skin brightening, and should it be used more in summer? Vitamin C helps prevent heat rash by reducing sweat gland

Health

Exploring Indian Rice Varieties and Their Health Benefits

India is not just a land of spices and festivals but also a rich treasury of rice varieties. From the snow-fed Himalayan valleys to the sun-soaked southern deltas, rice has been a staple grain in Indian households for centuries. What sets India apart is the sheer diversity of rice grown—over 40,000 varieties! Each variety comes with its own taste, texture, aroma, and health benefits. Hashtag magazine delves into some of the most popular Indian rice varieties and understands how they contribute to your well-being. 1. Basmati Rice Region: North India (Punjab, Haryana, Uttarakhand)Features: Long-grain, aromatic, fluffy when cooked Health Benefits: Best Used For: Biryani, pulao, jeera rice, festive meals 2. Sona Masoori Region: Andhra Pradesh, Telangana, KarnatakaFeatures: Medium-grain, lightweight, less polished than basmati Health Benefits: Best Used For: Daily meals, lemon rice, pongal, plain rice 3. Indrayani Rice Region: MaharashtraFeatures: Aromatic, sticky texture when cooked Health Benefits: Best Used For: Khichdi, dal rice, curd rice 4. Gobindobhog Rice Region: West BengalFeatures: Short-grain, aromatic, sticky Health Benefits: Best Used For: Bengali desserts, khichuri, payesh 5. Matta Rice (Rosematta/Red Parboiled Rice) Region: KeralaFeatures: Red-tinted rice, coarse, earthy flavor Health Benefits: Best Used For: Kerala meals, kanji (rice porridge) 6. Black Rice (Chak Hao) Region: Manipur and Northeast IndiaFeatures: Dark purple-black color, chewy texture Health Benefits: Best Used For: Pudding, salads, stir-fries, special occasions 7. Brown Rice Region: Grown all over IndiaFeatures: Whole grain, chewy texture Health Benefits: Best Used For: Health-conscious meals, grain bowls, pilafs 8. Red Rice Region: Kerala, Karnataka, Tamil NaduFeatures: Reddish hue from anthocyanins, nutty flavor Health Benefits: Best Used For: Traditional South Indian meals, power-packed lunches 9. Bamboo Rice Region: Tribal regions of Kerala, Tamil NaduFeatures: Collected from mature bamboo flowers, seasonal and rare Health Benefits: Best Used For: Unique rice dishes, porridge, desserts 10. Kalajeera Rice (Baby Basmati) Region: Odisha and West BengalFeatures: Small-grain, mildly aromatic Health Benefits: Best Used For: Pulao, prasad, daily meals Health Tips While Choosing Rice: Conclusion Rice is more than just a