Stress management is COVID is very important. COVID word is itself stressful. Stress during pandemics invites more chances of infection. The COVID cases are reducing in India which is a positive thing to reduce stress. There are many patients who are fighting with COVID in regards to their diet and lifestyle. 

At Medicircle, we are presenting the Ask The Expert Series for health awareness to understand facts and find solutions related to them. We have come up with a series of Sehat Ki Baat, Karishma Ke Saath. Let’s interact with Expert Karishma Shah about stress management in COVID 

Karishma Shah is a Renowned Nutritionist and Plant Diet based Food Coach. She is also a Weight Loss Expert, Diabetes and PCOS Educator & Certified in Psychology of Eating

Chronic or Allostatic Stress during  this pandemic 

Karishma says, “Everybody is aware of stress. Everybody has life stressors. We are programmed to deal with stress in our everyday life. When there is a stressful behavior or pattern adapted by the body, it is termed chronic stress. This stress stays with us for a long time. This is also termed allostatic stress. In our mind, there are neurotransmitters that guide the body's mechanism and stress levels. Hypothalamus is a key player which regulates hormonal balance. The hypothalamus impacts the neuroendocrine system. This is a reason for hormonal problems in females and hypertension in males. When the neuroendocrine system crashes, it causes more problems and disorders.” 

Know about stress: Stress is good for the body to survive  

Karishma says, “Stress is a survival mechanism of the body. Stress is not a bad thing but in fact good for your body which helps in protecting the body from environmental problems. Stress is increased in our body and we have become sensitive to the slightest overthinking which may result in anxiety and depression. When the body is in survival mode and tries to protect itself, our stress levels start increasing. There is a hormone called cortisol which is a stress hormone. It regulates stress levels.”

Know why the second wave is more impactful this pandemic 

Karishma informs, ”Inflammation sets in when cortisol levels are higher in the body. This will cause a reduction in immunity. This is a very natural process to protect your body. This leads to the invitation of all disorders in the body. Chronic stress occurs when: 

You have isolated yourself  No desire to talk  No desire to live  No desire to work 

This leads to allostatic overload in the body. Since the pandemic, we have researched 3 stages of stress 

Alarm stage: This stage causes:

Aches and pains in the body No desire to eat  No desire to socialize 

Adaptive stage: This stage occurs when we teach and train our body to a certain stage. For example,

Smoking  Alcohol  Cravings for sweets 

Exhaustion stage: The body is completely exhausted and tired leading to disorders like hypertension, PCOD, thyroid disorders, or autoimmune conditions. This stage causes you to pop pills and take medications to treat." 

Chronic stress affects your diet 

Karishma informs, “ Chronic stress leads to stressful and emotional eating. This needs to be rectified with correct lifestyle changes. It is important to reverse the condition. With allostatic stress, you will not be able to lose weight and fat from the body. Weight is the one thing in the body that it can hold on to. If we do not reduce stress levels, then we cannot lose weight. Everybody wants to be fit and lean on body weight.”

Changing diet can help lose stress and weight 

Karishma states, “ Stress affects the behavior. Trying to modify behaviors can work. Make correct choices in life. Chronic stress can lead to :

Hyperpalatable foods:  This includes fatty food, junk food, sugary foods, salty foods. 

The body starts craving these foods. This results in dopamine release which is a feel-good hormone. This tries to trick your mind and thinking that everything is fine for some time. The 10 mins spent on eating unhealthy food makes you feel good. This is creating an addictive pattern. People who are stressed choose sweets which make them feel better. These are all the responses of stress to life. Instead, grab an apple or banana during stress. Train your body for the same. Easy fast food is not a quick fix. The cycle of emotional eating continues. "

Five simple tips to reduce the big stressors

Karishma states, “ Nobody can advise you apart from yourself on how to deal with stress. You can take advice about lifestyle changes and how to cope with daily stress. You must do the following to reduce stress: 

Calming activities like reading books, listening to music, and meditation can help. Be creative and be with mother nature 

Go clutter-free for a peaceful environment: Keep clean and be organized which makes you feel calm 

Planning before: If you do not have a plan, it leads to panic and anxiety. Plan your days and organize them. Have clarity about the same. This will reduce anxiety. Plan for the short term initially which will make you stress-free. 

Focus on one thing at a time: Chronic stress leads to overwhelming. Focus on one thing. Do not multitask all the time. Conquer it and then move ahead. Focus on diet and exercise which will release endorphins and keep you in a healthy mood. Our energy levels are low in chronic stress and invest it well. 

Load sharing to reduce stress: Learn to delegate your work: You can't do everything on your own. A personalized approach and asking for support for this pandemic can help. Take help from professionals and experts. 

Follow these steps which help in clarity.”

Know the stress symptoms

Karishma informs, “Stress is more harmful internally than externally. The body exhibits symptoms and signals of stress. Some symptoms are : 

Worry on petty things  Overthinking  Anger and aggression  Losing control of yourself  Hypertension: High blood pressure  Increased heart rate  Increased sweating  Sleeplessness  Tried for no reason 

 These are major symptoms of stress. “ says Karishma 

(Edited by Dr.Rati Parwani)