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

Wedding Wellness with Luke Coutinho: Starting the Journey

Luke Coutinho, India’s leading Integrative Lifestyle Expert, believes that true wedding prep goes far beyond fitting into an outfit or chasing picture-perfect looks. For him, it’s about building strength, balance, and inner calm that lasts well beyond the wedding day. Here, he shares his holistic wellness guide for brides and grooms stepping into this new chapter. From a holistic health perspective, how early should brides and grooms start preparing their bodies for the wedding? I’ve always believed that wedding prep should start with the inside. If we’re talking about sustainable energy, balanced hormones, strong immunity, or calm emotional states it’s not a 15-day crash course. It’s a rhythm you build. Ideally, I encourage couples to begin six to 12 months in advance. That gives us space to work on the deeper layers like gut repair, sleep cycles, metabolic health, and emotional resilience. Even three months can make a real difference if done right. But more than timelines, I believe in intention. Whether you start 12 months or six weeks before, ask yourself: Am I just trying to look good for a day, or do I want to feel well through all the days that follow? How can couples set wellness goals that go beyond just looking good in wedding photos?It’s easy to get caught up in aesthetics wanting to fit into a certain outfit or chase a number on the scale. But real wellness is about how you feel your energy, your digestion, your mood, your ability to stay calm amidst the chaos. I always tell couples: Don’t make the goal about shrinking your body. Make it about strengthening your health, supporting your hormones, and building the emotional resilience to actually enjoy your wedding. When you feel good inside, it shows up outside on your skin, in your eyes, and

Health

Eating Right, Feeling Bright: How to Stay Healthy and Happy This Festive Season

As the festive season arrives, it’s easy to get swept up in the celebration and sometimes, overdo it. Between rich sweets, back-to-back parties, and emotional highs (and lows), maintaining your health both physical and emotional can become challenging. SINDURI VUPPALA speaks to two experts Dietician Vidhi Chawla, Founder of FISICO Diet & Aesthetic Clinic, and Rajvir Kohar, a seasoned Mental Health Clinician to bring you a guide on how to eat mindfully and feel emotionally balanced this season. “It’s okay not to feel festive. Honour your emotions.” – Mental Health Clinician Rajvir Kohar While cultural celebrations and holidays offer opportunities for connections and joy, they also come with increased expectations and responsibilities. Research indicates that mental health symptoms such as stress, anxiety, disrupted sleep, and emotional eating often rise during the festive season. Many individuals experience heightened stress around the holidays, primarily due to factors such as financial strain, time pressures, and family dynamics. Financial challenges can be particularly overwhelming, as people feel the burden of purchasing gifts, hosting gatherings, and keeping up with social expectations. For individuals already managing financial constraints, these demands can deepen feelings of inadequacy or guilt. Additionally, the festive season can bring emotional pain for those grieving the loss of a loved one. Others may experience a profound sense of loneliness, especially if they lack close family or social networks, making the celebratory atmosphere feel isolating rather than inclusive. Common mental health symptoms during this period include disturbed sleep, changes in appetite (either overeating or under-eating), increased irritability, fatigue, and social withdrawal. While these feelings are common, they often go unnoticed amidst societal expectations to “stay cheerful.” Despite these challenges, it is possible to approach the festive season with mindfulness and care. By adopting practical strategies, you can protect your mental health and still engage

Health

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.