Adrenaline, Cortisol And Heart: Stress Hormones Redefining Cardiac Events

When the human body encounters stress—whether physical, emotional, or psychological—it responds by releasing hormones like adrenaline and cortisol, often referred to as “stress hormones." These hormones form part of our natural defense mechanism, designed to help us react swiftly in threatening situations through the classic “fight or flight" response. Adrenaline boosts heart rate and blood pressure, while cortisol elevates blood sugar levels and suppresses non-essential bodily functions to prioritize immediate survival. Dr. C. Raghu, Clinical Director & Senior Interventional Cardiologist, Yashoda Hospitals, Hyderabad shares all you need to know:

However, when stress becomes chronic, this constant hormonal surge can take a serious toll on heart health. Persistently high cortisol levels can lead to hypertension, elevated blood sugar, and changes in lipid metabolism, all of which contribute to atherosclerosis—the gradual buildup of plaque inside the arteries that restricts blood flow. Chronic exposure to adrenaline can also cause arrhythmias, or irregular heartbeats, placing additional strain on the heart muscle and increasing the risk of heart attacks and strokes.

Beyond physiological effects, chronic stress often drives unhealthy behaviours such as smoking, poor diet, alcohol consumption, and physical inactivity—all of which further heighten the risk of heart disease. The way individuals respond to stress can vary greatly depending on genetic predisposition and past experiences; for instance, those with a history of trauma or high-stress occupations may exhibit a heightened hormonal response even to everyday stressors, amplifying their cardiac risk.

mportantly, symptoms like chest discomfort, a racing heartbeat, or shortness of breath—especially when new or persistent—should never be brushed off as “just stress." They warrant prompt medical evaluation to rule out or address potential heart issues. In clinical practice, it’s common to encounter patients without previous cardiac history presenting with stress-induced symptoms that closely mimic heart disease.

Managing chronic stress is a critical, yet often overlooked, aspect of protecting heart health. While stress hormones may not be as visible a risk factor as smoking or hypertension, their impact is profound. Incorporating regular exercise, mindfulness practices, sufficient sleep, and seeking timely medical care can make a significant difference in safeguarding the heart.

World Liver Day 2025: Theme, History, Significance And Tips For A Healthy Liver

 World Liver Day 2025: World Liver Day is observed every year on April 19. It aims to raise global awareness about liver-related diseases and promote better liver health. As the second largest organ in the human body, the liver plays a key role in various essential functions. It helps metabolism, digestion, filtration of toxins, immunity regulation, and nutrient storage.

Remarkably, the liver has the ability to regenerate itself even after sustaining significant damage. However, any dysfunction in this crucial organ can lead to severe health complications.

World Liver Day History

World Liver Day was established in 2010 by the European Association for the Study of the Liver (EASL). The date, April 19, was chosen to honour EASL’s founding in 1966.

World Liver Day Significance

This global health initiative emphasises the need for greater awareness about liver diseases such as hepatitis, fatty liver, cirrhosis, and liver cancer—many of which remain underdiagnosed.

The day promotes preventive measures like vaccination, balanced nutrition, and safe hygiene practices. It also stresses the importance of early screening, which can significantly improve health outcomes.

Beyond prevention and awareness, the day extends support to those living with liver conditions. It works to eliminate stigma, and advocates for better access to treatment and healthcare policies.

Ultimately, it encourages communities, healthcare professionals, and policymakers to prioritise liver health as a fundamental aspect of overall well-being.

Tips For Maintaining Liver Health

1. Follow a balanced diet: Consume a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Reduce the intake of processed foods, refined sugars, and saturated fats, which can contribute to fatty liver disease and other complications.
2. Stay hydrated: Drinking sufficient water daily supports the liver’s natural detoxification process and helps it function efficiently.
3. Limit alcohol consumption: Excessive alcohol can severely damage liver cells and lead to conditions like fatty liver, hepatitis, and cirrhosis. It’s essential to consume alcohol in moderation or avoid it altogether.
4. Limit or avoid smoking: Smoking introduces harmful toxins into the body that can negatively affect liver function and increase the risk of liver cancer. Reducing or quitting smoking significantly contributes to better overall liver health.
5. Get vaccinated against hepatitis: Vaccines for hepatitis A and B are important preventive measures. They protect against viral infections that can cause chronic liver disease or liver failure.
6. Engage in regular physical activity: Routine exercise helps maintain a healthy weight and reduces fat accumulation in the liver. Aim for at least 30 minutes of moderate activity most days of the week.
7. Use medications responsibly: Avoid the overuse of over-the-counter medications, supplements, or herbal remedies without medical guidance, as they can cause liver toxicity. Always follow prescribed dosages and consult your doctor, if unsure.
8. Schedule regular health check-ups: Routine medical examinations, including liver function tests, can help detect potential liver issues early, leading to timely intervention and treatment.

World Liver Day 2025 Theme Explained

The theme for World Liver Day 2025 is “Food is Medicine." It highlights the essential role that nutrition plays in preserving liver health. It draws attention to how a balanced, whole-food-based diet can support overall liver function. The theme also stresses that mindful eating habits can help reduce the risk of metabolic complications.

Drinking Water From Plastic Bottles Left In Car During Summer Is Harmful, Here’s Why

Leaving a water bottle in the car is nothing new to any of us. How horrible can it be, after all, since it is just water? However, things begin to change when that bottle is exposed to heat, particularly in the summer. If the bottle isn’t BPA-free, the chemicals from the plastic may seep into the water due to the rising temperature. Even the quality and taste of the water might change over time. Perhaps it’s not as safe as you believe.

It is important to note that BPA-free labelling indicates a product is free from Bisphenol-A, a chemical potentially linked to various health concerns.

Here are some reasons why it might not be the best idea to drink water that has been left in a hot vehicle.

According to research that was published in the journal Science of the Total Environment, drinking water from a plastic bottle that has been exposed to heat for an extended period of time may cause dangerous compounds to be released.

Trillions of nanoparticles per litre are released into the water when plastic objects come into contact with hot water, according to another study published in Environmental Science and Technology. These substances can seriously harm one’s health and disrupt hormonal balance if used in excess.

Another problem is the spread of bacteria. Your saliva puts bacteria into the bottle if you have previously taken a sip. A warm environment encourages the growth of bacteria, making the bottle a haven for germs.

Digestion problems and stomach pain could result from drinking water from such a bottle. Although drinking such water once might not have any negative effects right away, doing so on a frequent basis could have long-term health consequences.

Now that we are aware that it is not advisable to consume bottled water that has been left in a hot car, let’s take a look at some strategies for maintaining adequate hydration throughout the day.

1. Avoid Waiting Until You’re Thirsty

When you experience thirst, you are already dehydrated. Develop the practice of drinking water regularly rather than waiting for that signal. Drinking half a glass of water every half an hour is a smart way to keep hydrated all day.

2. Keep An Insulated Bottle With You

Get a stainless steel or insulated water bottle instead of a plastic one. Even in hot weather, this will keep your water safe and cool.

3. Eat Foods High In Water

Drinking water is not the only way to stay hydrated. Including items high in water in your diet is another way to keep hydrated. Eat watermelon, cucumber, oranges, strawberries, and other fruits and vegetables to stay hydrated, acquire vital vitamins and minerals.

4. Add Something New To Your Water To Make It Refreshing

Try adding natural things to your water instead of just drinking it straight. To improve the flavour, add berries, cucumber, mint, or lemon. This not only makes drinking water more pleasurable but also motivates you to consume more of it.

Boost Your Collagen: Tips To Reduce Wrinkles And Joint Pain

 

Are wrinkles increasing in your skin or are you feeling pain in the joints? The reason for this may be a lack of collagen. Collagen is an essential protein in our body, which gives strength and flexibility to the skin, bones and joints. With ageing, its quantity starts decreasing, due to which the skin becomes loose and the joints start getting weak. However, with the right diet and some important measures, you can overcome the deficiency of collagen. Know the ways to increase collagen, benefits and important tips, which will keep you young and fit for a long time.

What Is collagen?

Collagen is made up of amino acids, which mainly contain proline, glycine and hydroxyproline. The body also needs vitamin C, zinc, copper and manganese to make it. If we talk about its function, it helps in creating new skin cells. It helps in removing dead skin cells, giving flexibility and strength to the skin, strengthening joints and bones, preventing blood clotting and protecting internal organs.

Types Of Collagen

According to Clevelandclinic, 28 types of collagen have been identified so far, of which the main five types are these: The first type, which makes up 90% of the collagen in the body, provides structure to the skin, bones, tendons and ligaments. The second type is found in elastic cartilage, which keeps the joints strong. The third type is found in muscles, arteries and organs, while the fourth type is present in the layers of the skin. The fifth type is found in the cornea of the eyes, hair, some layers of skin and the tissues of the placenta.

Decrease In collagen With Age

As age increases, collagen production in the body starts decreasing. In women, collagen production decreases rapidly after menopause. Its level decreases significantly after the age of 60.

Symptoms Of Collagen Deficiency

• Wrinkles Looseness and dryness in the skin
• Hollowness around the eyes and face
• Muscle weakness and pain
• Joint pain and stiffness
• Digestive system problems
• Obstruction in blood flow

Habits That Damage Collagen

• Smoking reduces collagen production and the skin starts looking old quickly.
• Excessive sugar and processed carbs make collagen weak and brittle.
• Sun rays slow down collagen production, which increases wrinkles.
• Autoimmune diseases, such as lupus, rheumatoid arthritis, damage collagen.

How To Overcome Collagen Deficiency?

Collagen, directly ingested, is not absorbed, but if the nutrients that produce collagen are included in the diet, it can have a positive effect.

Vitamin C: Orange, strawberry, capsicum, broccoli etc.

Proline: Mushroom, cabbage, peanuts, egg white, meat etc.

Glycine: Red meat, chicken, turkey, peanuts, granola etc.

Copper: Oysters, walnuts, green leafy vegetables, dark chocolate etc.

Zinc: Red meat, pulses, nuts, green vegetables, milk products etc.

Are collagen supplements Beneficial?

Some studies have found the possibility of improving skin moisture and elasticity and relieving joint pain with collagen supplements. However, it cannot be controlled where the body will use it.

Other Ways To Increase Collagen

• Apply sunscreen every day.
• Avoid smoking and eating too much sweets.
• Eat a balanced diet, which contains proteins, vitamins and minerals.
• Do yoga and exercise, which increases blood circulation.

How healthy are you: Test your body in 5 minutes

Staying healthy is not just about feeling good; it's also about identifying early signs of deficiencies before they turn into bigger health problems. You don’t always need a doctor’s visit to assess your health—your body gives plenty of signals. In just five minutes, a person can test themselves and learn if their body lacks essential nutrients. Let’s get started!

Do your joints make a crackling sound?

Try bending your knees or rotating your wrists. Do you hear a cracking or popping sound? While occasional cracking is normal, frequent or loud sounds could indicate calcium deficiency. Calcium is essential for strong bones and joints, and a lack of it can lead to osteoporosis over time. Include dairy products, green leafy vegetables, and sesame seeds in your diet to strengthen your bones.

Bleeding Gums Causes

Check your mouth for ulcers or bleeding gums

Look in the mirror and inspect your mouth. Are there frequent ulcers, or do your gums bleed when brushing? This could be a sign of Vitamin C deficiency. Vitamin C helps in collagen formation, which is crucial for healthy gums and healing wounds quickly. Eat more citrus fruits, bell peppers, and amla to boost your vitamin C levels.

Are your nails brittle and your hair falling prematurely?

If your nails are chipping easily or your hair is dry and falling out too soon, you might be lacking biotin (Vitamin B7). Biotin plays a major role in strengthening hair and nails. Adding eggs, nuts, seeds, and sweet potatoes to your diet can help prevent these issues.

Weak muscles

Do you have white nails, fatigue, or weak muscles?

Turn your nails toward the light. Do they appear pale or have white spots? Are you feeling constantly tired or experiencing weak muscles? This could indicate a zinc deficiency. Zinc is vital for immune function and muscle recovery. Increase your intake of pumpkin seeds, legumes, and whole grains.

Are your heels cracked or lips ulcerated?

Cracked heels and ulcers at the corners of your lips could be warning signs of Vitamin B2 (Riboflavin) deficiency. Riboflavin is necessary for skin repair and energy production. Add dairy, lean meats, and green leafy vegetables to your diet.

How high cholesterol affects the nails

Are your nails turning brownish?

 If your nails have a brownish tint, this might be due to a Vitamin B12 deficiency. This vitamin is essential for red blood cell formation and nerve function. Include more dairy, fish, and eggs in your meals to maintain adequate B12 levels.

Do you have body pain and anxiety for no reason?

Frequent body aches, unexplained anxiety, or mood swings may indicate a Vitamin B deficiency. B vitamins help manage stress and energy levels. Whole grains, bananas, and lean meats can help replenish your Vitamin B levels.

Pale skin

Is your skin pale and lips losing colour?

If you notice pale skin, white nails, or your lips losing their natural pinkish colour, you might have iron deficiency. Iron is essential for red blood cell production. Boost your intake of spinach, lentils, and red meat to prevent anaemia.

Are your eyebrows thinning or do you have puffy eyes?

Thinning eyebrows and puffiness around the eyes could indicate an iodine deficiency. Iodine is crucial for thyroid function. Generally, iodised salt can help maintain proper iodine levels.

Do you experience frequent body cramps?

If you get cramps often, especially in your legs, you might have a Vitamin E deficiency. This vitamin helps in muscle function and blood circulation. Nuts, seeds, and leafy greens are great sources of Vitamin E.

What is Mindful Eating? Your Complete Guide to Enjoying Your Food More

 

In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of life and lose sight of the simple pleasures, like enjoying a delicious meal.

This is where mindful eating can help.

What is Mindful Eating?

Mindful eating entails fully engaging in the present moment and maintaining an awareness of your thoughts, emotions, and bodily sensations as you eat your food.

It’s about focusing on the experience of eating, savoring each bite, and paying attention to your body’s hunger and fullness cues. This approach encourages a deeper connection with your food, the environment, and yourself.

Mindful Eating vs. Dieting

The primary distinction between mindful eating and dieting is that the former focuses on the quality of your eating experience, while the latter centers around restricting certain food groups or counting calories.

Mindful eating is not a custom weight loss plan; instead, it promotes a healthy and balanced relationship with food, free from guilt or deprivation.

Benefits of Mindful Eating

The benefits of mindful eating are numerous, including improved digestion, better management of emotional eating, and increased satisfaction from meals.

Additionally, mindful eating has been linked to reduced binge eating, improved weight management, and overall enhanced mental and emotional well-being.

By practicing mindful eating, you’ll be able to enjoy your food more and establish a nurturing, sustainable approach to nourishment. ^[1][2]

Principles of Mindful Eating

Here are some of the guidelines for mindful eating and what you can expect to get out of them.

Cultivate the Right Space

Design a space that promotes relaxation and focus during mealtimes. This could involve setting the table with attractive dinnerware, lighting candles, or playing soft background music.

By establishing a peaceful ambiance, you’ll be more inclined to eat mindfully.

Listen to your Body

It all starts with listening to your body.

One of the core principles of mindful eating is tuning in to your body’s natural signals for hunger and satiety.

By paying close attention to these cues, you can avoid overeating and develop a healthier relationship with food.

Mindful Eating Exercises and Meditation

Before eating, take a moment to meditate or practice deep breathing to bring your attention to the present moment.

Practice Portion Control

Overeating often results from consuming large portions outside the norm of a healthy meal plan.

To encourage mindful eating, serve yourself smaller portions and consider using smaller plates to trick your brain into thinking you’re eating more.

If you’re still hungry after finishing your initial portion, wait a few minutes before deciding if you need seconds, allowing your body to register fullness.

Eat Slowly and Savor

Mindful eating encourages taking your time to chew and enjoy every mouthful.

Eating slowly not only enhances the flavors and textures of your food but also allows your body to recognize when it’s full, preventing overeating.

Focus on the Senses

Engaging all your senses while eating helps deepen your appreciation for the meal.

Pay attention to the colors, smells, textures, and flavors of your food, and take the time to acknowledge the work and resources that went into creating your meal.

Appreciate Your Food

Cultivating gratitude for the food you eat fosters a sense of connection with the environment and the people involved in producing it.

This practice encourages you to make more conscious, sustainable food choices and promotes a greater sense of overall well-being.

10 Steps to Mindful Eating

Here’s a step-by-step guide on how to practice mindful eating:

1. Find a quiet and comfortable space: Choose a location with minimal distractions where you can focus on this mindful eating exercise.

• Prepare a small portion of food: Select a small piece of food, such as a raisin, a piece of chocolate, or a slice of fruit.

• Observe the food: Take a moment to look at the food, noticing its shape, color, and texture.

• Engage your sense of smell: Bring the food close to your nose and inhale its aroma, paying attention to any sensations it evokes.

• Take a small bite: Place the food in your mouth and take a small bite, but don’t chew yet. Notice the taste and texture on your tongue.

• Chew slowly: Begin to chew the food slowly, savoring the flavors and textures as you break it down.

• Pay attention to your body: As you chew, focus on any sensations or reactions your body experiences in response to the food.

• Swallow mindfully: When you’re ready, swallow the food and pay attention to the sensation of it moving down your throat and into your stomach.

• Reflect on the experience: After swallowing, take a moment to reflect on the entire eating process, considering the sensory experience and any emotions or thoughts that arose.

1. Repeat: Practice this mindfulness eating exercise with different types of food to develop a deeper appreciation for the various tastes, textures, and aromas each food offers.

Overcoming Common Challenges

To manage emotional eating, recognize your triggers and develop healthy coping strategies.

Resist external pressures to eat mindlessly by setting boundaries and communicating your intentions.

Stay committed to mindful eating by reminding yourself of its benefits, practicing self-compassion, and celebrating small victories in your journey towards a healthier relationship with food.

Total Body Mindfulness

Ready to take your mindful eating journey to the next level?

Sign up for a free consultation with one of our nutrition experts who can provide you with a personalized meal plan and additional guided steps to help you truly savor your meals and achieve your health and fitness goals.

Don’t miss this opportunity to create a healthier, more enjoyable relationship with food – book your free consultation today!

References

1. Nelson JB. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectr. 2017 Aug;30(3):171-174. doi: 10.2337/ds17-0015. PMID: 28848310; PMCID: PMC5556586.
2. Kristeller JL, Jordan KD. Mindful Eating: Connecting With the Wise Self, the Spiritual Self. Front Psychol. 2018 Aug 14;9:1271. doi: 10.3389/fpsyg.2018.01271. PMID: 30154740; PMCID: PMC6102380.