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Bust The Stress With Zumba – Effects And Benefits

The  COVID  led pandemic has taught us that staying fit and healthy is extremely important. Staying at home during the lockdown and working from home during office hours may have surely dampened our spirits and messed with our schedule, however, is it never too late to get back on your heels and start exercising to stay fit and healthy.  

Most of you may have a basic idea of what Zumba is, while some of you may already be taking active Zumba sessions. Zumba is one of the most versatile exercises that are present out there. Being both fun and dedicated to keeping you fit, Zumba is becoming increasingly popular over the years. It is an excellent cardio workout exercise, which involves free hand exercises and dancing to keep your body fit and energized. Once tried, you will want to keep doing it as it is more of a lifestyle choice than an exercise class that you have to do.

History: Origin of Zumba

Zumba has its roots in Columbia, South America. Back in the 1990s, a young dancer-choreographer named Alberto Perez was teaching a group of his students. In between, he forgot a few steps that refused to come to his moves. A few moments later, he decided to take out tapes of salsa and meringue from his backpack. Fast forward this to the next century, currently, there are over 125 countries in the world with certified Zumba trainers.

Who can indulge in Zumba?

There is one statement that will answer this right away – Zumba For All. Zumba is an extremely invigorating and undoubtedly a lively training exercise that will freshen you up. There are no correct or incorrect steps in Zumba that you have to master. As long as you are being upbeat and energetic while moving your body with music, you are good to go. However, if you have been inactive for too long or you have medical issues related to your bones and joints, spine and nerves or connective tissue disorders or any other condition that restricts exertion and physical activity,  pregnancy or recent surgery, consult a doctor before joining a Zumba class. Alternatively, you can also talk to your Zumba instructions about your issues and they may suggest modifications as deemed fit.  

Specifications of Zumba

Zumba training Formats:

There are several training formats under Zumba:

Benefits of Zumba:

Thus, Zumba can help transform you as a person and will make you understand that fitness and staying healthy are not just about losing weight but are more about making  lifestyle changes. If you simply do not have the time for Zumba classes offline, begin your day early with online Zumba sessions. Many trainers and training schools provide online classes. Comfortable clothes and good jumping/running shoes will help you fall in love with this activity. Always remember to stay adequately hydrated, as Zumba is a HIIT exercise which is responsible for a lot of water loss through sweating.

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a health care professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

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Stress And Diabetes Management Ft Dt. Kamna Desai

ATTENTION: Your Stress Can Trigger Heartburn And Acidity

Yes, you heard it right! You must have noticed that before or during stressful situations like attending an important meeting, an office presentation, interview or meeting someone special, you tend to experience acid reflux or heartburn which is commonly referred to as acidity. 

Stress or anxiety once in a while does not pose much concern, but stress over a period of time can have deleterious effects on our bodies. And stress is directly correlated to acidity, implying the more stress you take the more you experience the symptoms of acid reflux or heartburn. It’s important to know how stress is related to acidity so that you can manage them both effectively.

Emotional stress can increase acid production in the stomach, aggravating gastroesophageal reflux disease (GERD). In people with GERD, the lower esophageal sphincter muscle (which acts as a door between the stomach and the esophagus) doesn’t work properly stress can increase the heartburn.

Dr. M.G. Kartheeka, MBBS, MD

What is acidity?

The food we eat travels from our mouth to stomach via food pipe or oesophagus. The gastric acid produced in your stomach helps in the digestion of food. 

Acidity, also known as acid reflux, occurs when the gastric juices mostly gastric acid from your stomach escape back to the food pipe. When the gastric acid produced in your stomach is present in your food pipe or oesophagus, it irritates the lining of the food pipe causing various symptoms like heartburn, nausea, etc.

Common symptoms of acidity include – 

When you experience symptoms of acidity more than twice a week, it is called GERD or Gastro-Oesophageal Reflux Disease. 

What causes GERD?

Many factors contribute to GERD as mentioned below – 

Nine out of 10 pregnant patients develop symptoms of gastroesophageal reflux disease (GERD) by their third trimester. Medications may help control the symptoms and it usually goes away or improves after the delivery.

Dr. Ashish Bajaj, M.B.B.S., M.D

How stress leads to GERD?

Stress in itself may not cause GERD, but it can aggravate your symptoms and severity.

Stress-related behavioural changes that lead to an increase in GERD symptoms – 

Studies show that whenever we are stressed or anxious, we tend to experience more severe symptoms as we become more sensitive to gastric acids. It has to be noted that under stressful or anxious situations, one does not produce more gastric acid but becomes sensitive to even small amounts of gastric acids resulting in symptoms.

No, it’s not just in your head or just your feeling

Research says that when a person is stressed, a lot of chemical changes happen in the brain, which in turn act on the pain receptors thus making the person more sensitive to pain. In GERD, when under stress a person becomes more sensitive to even a slight increase in gastric acid. 

Stress also depletes a chemical called prostaglandin that helps in protecting your stomach from the ill effects of gastric acid, as a result, you will feel extreme discomfort from gastric acid. 

Stress also alters the way the food pipe or oesophagus works. The muscles of the oesophagus and the sphincter of the oesophagus that prevents the backward flow of stomach acids is reduced thus resulting in symptoms of GERD.

Management of GERD

Even before treating GERD, it is very important to get a proper diagnosis of GERD by your doctor. Management of GERD involves both lifestyle modifications that include stress coping mechanisms and medical treatment with medicines.

Medical management of GERD

GERD symptoms reduce the quality of life, so it is always better to seek medical treatment. Your doctor upon assessing your condition will prescribe any or a combination of medicines to treat GERD.

Manage your stress

It is important to note that stress not only affects your GERD symptoms but it also affects your overall health as it can cause various diseases of heart, irritable bowel syndrome and increases the risk of stroke. Studies have shown that even under medication for GERD, half of the people still find that stress increases their GERD symptoms. After knowing the science behind stress and its ill effects on your stomach, it is always better to manage your stress to control your GERD symptoms.

Coping strategies to manage stress:

1. Incorporate Exercise to your routine

Exercise releases a natural feel-good hormone that in turn makes you feel relaxed and most importantly helps you forget your stressors to some extent.

2. Stay away from trigger foods

For a few people, chocolate may trigger acidity and for others coffee or spicy and oily food. Know your trigger foods that trigger your acidity symptoms and avoid consuming them.

3. Get enough sleep

Stress and sleep are interrelated, if you don’t get enough sleep, stress hormones get released thus resulting in stress the next day. So, getting enough sleep must be your first priority as inadequate sleep also aggravates your symptoms.

4. Relaxation techniques

Try relaxation techniques like yoga, tai chi and meditation. The demands of our daily hectic schedule are bound to drain us. These relaxation techniques help in exhaling the negative energy and inhaling the positivity while connecting to our inner selves. Relaxing helps in liberating the negative emotions inside you and reduces your stress and anxiety. Make meditation a part of your daily routine to release negativity and focus on things that you associate with calm, peace and happiness.

5. Me Time

Dedicate a part of your day to pursuing your passion, engaging in your hobbies and doing things that bring you comfort and happiness. Modern life and its demands can exhaust us and it is so important to know when to give yourself a break and slow down. Even a small act of self care like taking yourself out for coffee or treating yourself to a movie night can be the solution to your stress. 

6. Talk it Out

Sometimes when the stress of your personal or professional life is weighing you down, it is always a good idea to seek help from your loved ones. Let your guard down, let go of your inhibitions and speak your mind out. Bottling up your emotions will only lead to added stress causing you to break down further. If you don’t want to talk to a known person, you can also opt for professional help. 

7. Positive Self-talk

More often than not we can turn to nobody but ourselves. You are your biggest supporter so it’s important that you treat yourself with compassion and love. Talk to yourself like you would talk to a close friend and instead of being harsh on yourself, understand and evaluate how you are feeling and how you can positively deal with it. Resort to positive affirmations to be kind to yourself. 

8. Acceptance is Key

In most circumstances, life is unpredictable and sometimes the challenges it throws at us is anything but under our control. So, next time when something doesn’t go the way you expected it to go, understand that dwelling on it will only instill more negative emotions in you. Instead, learn to accept change as it comes and look at the brighter side of things.

Also Read: Omee Tablet Uses

Final Takeaway

Even though scientists are still working on the relationship between stress and acidity, it is important to identify and manage both. As both GERD and stress can negatively impact your quality of life along with deleterious effects on your body. You can successfully manage your stress with stress coping strategies but you should visit your doctor for the diagnosis and treatment of GERD.

It is important to note that some symptoms of stress and GERD coincide with chest pain, which is also a major symptom of a heart attack. It is always important to seek the help of a doctor when in doubt rather than self-diagnosing and self-treatment.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

Reference

1.https://pubmed.ncbi.nlm.nih.gov/15184707/#:~:text=Affective%20and%20subjective%20stress%20ratings,depression%20to%20heartburn%20medication%20use.

2. https://pubmed.ncbi.nlm.nih.gov/30347938/

3. https://pubmed.ncbi.nlm.nih.gov/28979749/

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Stress, Anxiety, Pollution: How Traffic Jam Affects Your Health!

Health Impact of Traffic Jam

Traffic congestion is a significant issue in urban areas. Traffic noise and traffic-related air pollutants co-exist in the traffic environment. Polluted air from road transport vehicles contributes significantly to air quality problems through vehicle emissions, which have various harmful impacts on public health.

Traffic and its allied effects can have various adverse health consequences. There is evidence which has confirmed that exposure to traffic noise significantly increases the risk for heart-related diseases, such as high blood pressure, heart attacks, etc. Also, traffic noise can induce adverse effects on the nervous system, leading to the increasing levels of anxiety, irritation, and sleeplessness.

Increased Risk of Type 2 Diabetes

Twofold higher risk of Type 2 diabetes is also observed for people exposed to intense traffic. Long-term exposure to particulate matter increases type two diabetes risk in the general population, as does living close to a major road. Also, particulate matter and the increase in oxidative stress have ill-effects on the respiratory system. Besides, traffic noise is significantly associated with adverse pregnancy outcomes and can affect the hormonal and digestive system.

The public health effects of traffic during congestion are associated with early deaths. Road traffic noise also has been shown to increase the short-term risk of death from specific diseases of the cardiovascular, respiratory, and hormonal systems.

Moreover, people who live in areas with a higher vehicular burden and face most traffic stress also have the lower health status and higher depressive symptoms that people living in areas with less traffic. These findings suggest that traffic stress may represent an important factor that influences the well-being of urban populations.

Adrenaline Rush and Other Health Issues

Interestingly, studies have also shown that the level of blood adrenaline hormone increases in heavy-traffic compared with during low-traffic conditions. Also, the ability to estimate distance and recognition is reduced due to high-traffic compared to during low-traffic conditions. The increase of the adrenaline during driving on heavy-traffic days can lead to stress because ones accuracy and judgment may be reduced.

Also Read: 10 effects of stress on the body

Air Pollution and its effects

A traffic jam means more vehicular emissions and more pollutants inundating the air. This slowly degrades the quality of air and affects all those who sit for hours at the end amidst traffic congestion. Hence one may say that traffic jams significantly increase air pollution.

An interesting thing to note is that the pollution gathered inside the cars in traffic jams is far higher than that around the cars moving outside. Some of the dangerous and long-lasting effects of traffic jam-induced air pollution are

Also Read: Essential Oils for Congestion: A Research-Based Guide for Relief

Tips to Make Travel Less Stressful

Since we cannot avoid the commute, we need to work around it and make the trip an enjoyable one or at least less stressful.

  1. Try different timings instead of rush hours.
  2. The most important reason we stress out in traffic is that we fear to get late to work. It is better to start a little early since delays increase stress and irritation. It further disturbs us and may affect the rest of the day at work in an imperceptible manner.
  3. If you can, you should have a co-passenger, so try opting for car-pooling with any of your friends or colleagues who stay nearby.
  4. We generally tend to brood over unpleasant issues either related to work or home sitting idle in the vehicle.
  5. In contrast, you should use this time as the precious ‘me-time.’ Arrange for a separate playlist which plays soothing music. Listening to music or a book, we get distracted, and this helps us remain calm.
  6. Meditation early in the morning helps prepare you for the rest of the day, so it does for the commute. Have a healthy complete breakfast; a hungry person gets angrier than a person who isn’t. Try to avoid arguments before leaving home or office, especially, if you are going to drive.

Such small changes in our daily life may help considerably in dealing with the ill-effects and the adverse health effects of traffic jam on our physical and mental well-being.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Suffering From Diabetes: Here’s How Guided Meditation Can Help You

Diabetes affects the metabolism and may damage nerves, eyes, kidneys, and other organs. Any type of stress is harmful to people with diabetes as it increases the blood sugar level. Stress can be managed by meditation as it helps achieve a peaceful mind and good health.  

Meditation helps diabetic patients by minimizing stress, reducing blood sugar levels and decreasing the risk of cardiovascular disease. A 10-15 minute meditation helps in reducing your stress and keeps your blood sugar level in check. This article further discusses how to manage diabetes with meditation in detail. 

What is Meditation?

Meditation or Dhyana is as ancient as the Earth and practised all around the globe. It is a technique of focusing on breathing or a chant for a specified period. A 10 minute guided meditation works like an elixir for the body and is the perfect antidote to the hectic modern-day lifestyle. 

A 10-minute meditation aids with managing depression and can be helpful in depleting autoimmune responses. It also helps in achieving a peaceful state of mind and calmness of body. For meditation, you don’t need any special equipment or changes in your lifestyle. Devoted time and constant practice are a must. Diabetic people may better manage blood sugar by practising meditation.

How To Manage Diabetes With Meditation?

Here are some ways in which 10-15 minute guided meditation helps in managing diabetes:

Types of Meditation

Three important forms of 10-15 minute meditations could be an answer for how to manage diabetes. Here’s how meditation helps a diabetic patient: 

  1. Mindfulness Meditation   

Mindfulness meditation involves focusing all your senses on the present and making yourself aware of the present moments of life. It promotes living your life to the fullest. It is practised by developing awareness in your life and accepting an open attitude. 

It helps in reducing stress hormones such as epinephrine, cortisol, and norepinephrine and reducing blood pressure. Your awareness of the present will help you deal with stress and remain calm in challenging scenarios in your life, which is the primary cause of blood sugar fluctuation. 

Process:

  1. Transcendental Meditation

Transcendental meditation helps in achieving restfulness. It reduces fatigue and tiredness, which is common in people with diabetes and provides a feeling of freshness. It may help diabetic patients control their blood glucose levels, reduce insulin resistance, and lower blood pressure.

In this 10 minutes guided meditation, a silent mantra is repeated in mind. The sound of the mantra helps in focusing your attention and calming the mind. The mantra is generally a syllable but can be a phrase. ”Aum” or ”Om” is a universal mantra that helps calm your mind.

Process: 

  1. Moving Meditation

Moving meditation involves simple rhythmic movements in a flow to focus and centre the mind and achieve a meditative state. Moving meditation has various forms such as yoga, tai chi, aikido, etc. 

It comprises various specific poses or bodily movements with deep breathing patterns. The poses and breathing patterns help relax, reduce stress and soothe your mind and body. 

Process:

This is best done under the guidance of a trainer.

Above mentioned mediation techniques help you combat stress and soothes your brain activities. Along with your doctor prescribed medications, diet and lifestyle modifications, meditation will further act as an adjunct to control your blood sugar level, improve the insulin response. . All you need to do is practise 10-15 minute meditation regularly with a dedicated mind.  

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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10 Ways How Stress Affects Your Body!

Effects of stress on the body are a natural physical and emotional response to bad and sometimes even good life experiences. Stress is usually triggered by everyday activities and responsibilities. Whether it is a short-term irritation such as a traffic jam or long-term grief like the loss of a loved one, stress affects your body in ways you can’t imagine. Stress is very personal. Up to 80% of all doctor’s office visits are for stress-related ailments and problems & forty percent of all adults suffer adverse health effects from stress.

Here are the top effects of stress on the body:

1. Cravings

Scientists have found that a hormone called cortisol is released when a person is under stress. This makes the person crave a lot of sugar and fat. The best way to manage this is by stocking up on healthy snacks and including brain-healthy foods in your diet.2. Cardiovascular systemsWhen stressed, your heart starts to pump faster which in turn constricts the blood vessel, increasing the blood pressure. Too much stress can even cause a stroke or heart attack. Following a heart-healthy lifestyle can to a major extent manage the stress phase.3. InsomniaWhile there might be so many reasons insomnia prevails, long-term exposure to stress can also cause insomnia and result in faulty sleep cycles. Continued exposure to a stressed lifestyle can lead to other sleep-related problems as well. The best way to help avoid the situation is to follow proper sleep hygiene. Practicing yoga also helps.Also Read: What is Hyperventilation: Understanding the Medical Definition and Symptoms4. Respiratory systemsStress can affect your breathing in a bad way. For those suffering from Asthma or any breathing-related problem, stress can even be life-threatening. Stress can cause rapid breathing or hyperventilation that can bring on a panic attack in someone who is prone to panic attacks. In such cases, working with a psychologist can help in getting assistance for breathing better.5. HeadachesStress tends to make muscles tense, which often leads to migraines and headaches. Apart from treating the headache, focus on headache-proofing your diet and lifestyle in general.Also Read: Effective Techniques To Reduce Cortisol Levels: A Comprehensive Guide6. MemoryWhen under extreme stress, the neurotransmitters are unable to function. This is why we often fail to think straight or act immediately when under pressure. While it’s tough to limit stress in our hectic lives, some experts recommend trying meditation to reduce stress, among other solutions.7. HairIt’s about time people started taking out their work & personal anger on the tresses. Stress effects are known to trigger a condition called trichotillomania, which is a unique condition where people tend to pull their hair from the scalp.8. Digestive SystemsUnder stress, the liver produces a lot of glucose in order to boost energy in the body. If the body continues to produce a lot of sugar due to constant stress, it might even result in the person developing type-2 diabetes. In most common cases, stress causes diarrhoea.9. SkinStress can cause acne outbreaks and psoriasis. Many doctors have started to incorporate stress-management techniques such as meditation into their treatment programs for skin disease.10. Body PainWhen stressed, the human body tends to produce hormones that increase muscle tension and pain sensitivity. Your jaws begin to feel tender and tight, you face acute pain in the back, you start to experience abdominal cramps & your neck starts to feel heavy. When stress takes over, immediately relive yourself with sleep, meditation and exercise.If all these above-mentioned stress effects persist for a longer duration, make sure to consult a doctor. Severe stresses sometimes require to be treated by medicines. Also, this might be a result of medical conditions that are beyond stress. About 43% of adults suffer from the adverse effects of stress, it is time to take better care of themselves & be stress-free.Also Read:  What Are the Benefits of Meditation?Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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