Health

Understanding the Impact of Stress on Physical Health

The word stress evokes various emotions most of which are negative. However, stress isn’t entirely bad. It is essential for survival. The chemicals it triggers help the body prepare to face danger and cope with difficulty. However, long-term stress can become a problem if mismanaged.

In today’s world, stress has become an almost inevitable part of daily life. While stress is a natural response to challenging situations, chronic stress can have profound negative effects on physical health hence understanding how stress impacts the body is essential for managing it effectively.

The Physiology of Stress

When we encounter stress, our bodies respond by activating an evolutionary mechanism designed to help us react quickly to danger. The adrenal glands release hormones such as adrenaline and cortisol, which increase heart rate, elevate blood pressure, and boost energy supplies. This response can be beneficial in short bursts, helping us to tackle immediate threats or challenges.

However, when stress becomes chronic, the body’s stress response remains activated for extended periods, leading to various adverse health effects. Chronic stress disrupts nearly every system in the body, contributing to adverse health issues.

Cardiovascular Health

One of the most affected parts of our body system during stressful times is the cardiovascular system. Prolonged stress can lead to high blood pressure, increased heart rate, and elevated levels of cholesterol and triglycerides. These factors can contribute to the development of heart disease, the leading cause of death worldwide. Stress-induced hypertension and atherosclerosis (the buildup of fatty deposits in the arteries) increase the risk of heart attacks and strokes.

Immune System

The immune system is also highly sensitive to stress. Cortisol, a stress hormone, suppresses the effectiveness of the immune response, making the body more susceptible to infections and illnesses. Chronic stress can lead to prolonged inflammation, which has been linked to various chronic conditions, including autoimmune diseases, diabetes, and even cancer. Moreover, stress can exacerbate symptoms of existing illnesses, slowing down recovery and reducing the effectiveness of treatments.

Digestive System

Stress can significantly impact the digestive system as well. The gut-brain axis, a complex communication network between the gut and the brain, means that stress can lead to digestive issues such as irritable bowel syndrome (IBS), acid reflux, and ulcers. Stress can alter gut microbiota composition, disrupting digestion and absorption of nutrients. Additionally, chronic stress can lead to unhealthy eating habits, such as overeating or undereating, further exacerbating digestive problems.

Musculoskeletal System

The musculoskeletal system is also affected by stress. When stressed, muscles tense up to protect the body from injury. This constant state of tension can lead to headaches, migraines, and chronic pain conditions like fibromyalgia. Stress can also contribute to musculoskeletal problems such as lower back pain and tension headaches, as well as exacerbating existing conditions like arthritis.

Managing Stress

Given the wide-ranging impact of stress on physical health, it is crucial to adopt effective stress management strategies. Here are some techniques to help manage stress:

1. Exercise: Regular physical activity can help reduce stress hormones and trigger the release of endorphins, natural mood elevators. Aim for at least 30 minutes of moderate exercise most days of the week.

2. Mindfulness and Meditation: Practices such as mindfulness meditation, yoga, and deep breathing exercises can help calm the mind and reduce stress levels.

3. Healthy Diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support overall health and help the body cope with stress.

4. Adequate Sleep: Ensure you get enough restorative sleep each night. Establish a regular sleep routine and create a restful environment.

5. Social Support: Maintain strong relationships with friends and family. Social support can provide emotional comfort and practical assistance in times of stress.

6. Time Management: Prioritize tasks and delegate when possible. Effective time management can reduce the feeling of being overwhelmed.

Health

TG Omori bemoans the high cost of dialysis in Nigeria

In a post on X, Omori expressed his sadness over how a single dialysis session costs over ₦100,000, with some patients requiring at least three sessions weekly. He compared this to the national minimum wage of ₦70,000, questioning how ordinary Nigerians could ever afford such life-saving care.

Dialysis is about 100k plus per session; sometimes you need 3 sessions in a week, minimum wage is 70k. Knowing this fact brought me tears in the hospital cause no hope for the common man.

The 30-year-old’s post sparked debate online, with many Nigerians sharing their frustrations about the state of the country’s healthcare system, and others comparing Nigeria to other countries.

See some reactions below:

“In Türkiye is free for citizens, I saw a man who has been on dialysis for decades and still looking healthy….Nigerians keep selling their votes for 5k every 4-year election circles, while churches keep selling faith every Sunday but reality is our Healthcare system is nothing to write home about. Dialysis machines are not expensive 💔”

Your President has been thoughtful about it. That’s why 80% dialysis subsidies is implemented.

This is where the phrase “bigman big sickness; poor man small sickness” comes from. Before a poor man gets to the level of needing dialysis they would’ve already died. Very sad reality of not being rich in Nigeria .”

“The reason I fight for good governance is me see that you can actually get this for free in the country I live. A young Nigerian guy was doing this for almost 4years until he had his kidney replaced and all this was done for free, like he did not pay a dime. If that young man was living in Nigeria, he would have been gone and buried.”

Health

5 Common Daily Habits Bad for Your Brain Health

Your brain is the control center of your entire body; it handles your thoughts, memories, emotions, and even how you move. Just like any other important part of your body, your brain needs care and attention to stay healthy. Many people unknowingly follow habits every day that slowly damage brain function. Here are five common daily habits that could be harming your brain without you even realizing it

1. Skipping Breakfast

You’ve heard it before: breakfast is the most important meal of the day. Yet many people rush out the door without eating. When you skip breakfast, your brain doesn’t get the glucose (sugar) it needs to function properly. This can make you feel tired, unfocused, and moody. Over time, constantly missing breakfast can affect your memory and mental performance.

2. Not Getting Enough Sleep

Sleep is your brain’s time to recharge. It processes information, forms memories, and clears out waste products. When you sleep less than the recommended 7–9 hours a night, your brain becomes foggy. Long-term sleep deprivation has been linked to poor concentration, slower thinking, depression, and even Alzheimer’s disease.

3. Too Much Screen Time

From scrolling on your phone to watching TV or working on a computer, screens are everywhere. While technology can be helpful, too much screen time can lead to digital overload. It reduces your attention span, affects your sleep, and limits real-life interactions. Excessive screen use also keeps your brain from engaging in activities that build creativity and critical thinking like reading, playing games, or having face-to-face conversations.

4. Lack of Physical Exercise

Believe it or not, your brain loves it when you move. Physical activity increases blood flow to the brain and boosts the production of chemicals that improve mood and memory. Sitting for long hours without exercising weakens these benefits. A sedentary lifestyle has been linked to a higher risk of cognitive decline and mental health issues like anxiety and depression.

5. Multitasking

Trying to do several things at once, like texting while eating, watching TV while working, or checking emails during conversations, may seem efficient, but it makes your brain less effective. Multitasking reduces your focus, lowers productivity, and makes it harder to remember information. Over time, it can lead to mental fatigue and stress.

The good news? These harmful habits can be changed. Start your day with a healthy breakfast, aim for 7–9 hours of quality sleep, move your body regularly, take breaks from screens, and give your full attention to one task at a time. These small changes can go a long way in keeping your brain sharp, focused, and healthy for years to come. After all, your brain works for you 24/7, it deserves better than burnout.

Health

Superfoods to Boost Your Immune System

A strong immune system is essential for defending your body against illnesses and infections. While no single food can guarantee immunity, incorporating nutrient-rich superfoods into your diet can help strengthen your body’s natural defenses. Packed with vitamins, minerals, and antioxidants, these superfoods provide the building blocks your immune system needs to function optimally. Here’s a list of top superfoods to include in your diet for an immune system boost.

Citrus Fruits

Citrus fruits like oranges, grapefruits, lemons, and limes are well-known for their high vitamin C content. This powerful antioxidant helps stimulate the production of white blood cells, essential for fighting infections.

How to Include: Add fresh lemon juice to water, and enjoy an orange as a snack.

Yogurt

Yogurt contains probiotics that support gut health, especially varieties with live and active cultures. Since a significant portion of the immune system resides in the gut, maintaining a healthy microbiome is key to overall immunity.

How to Include: Opt for plain, unsweetened yogurt and add honey or fresh fruits for natural sweetness.

Sweet Potatoes

Sweet potatoes are an excellent source of beta carotene, which the body converts into vitamin A. Vitamin A is crucial for maintaining the health of mucous membranes, which act as a barrier to pathogens.

How to Include: Roast sweet potatoes with olive oil and spices, or mash them as a side dish.

Ginger

Ginger is a natural anti-inflammatory and antioxidant. It can help reduce inflammation and combat oxidative stress, which can weaken the immune system. Ginger is also beneficial for soothing sore throats and nausea.

How to Include: Brew fresh ginger tea, add grated ginger to smoothies, or use it in marinades and sauces.

Red Bell Peppers

Red bell peppers contain more vitamin C than most citrus fruits, making them a top choice for immune support. They are also rich in beta-carotene, contributing to healthy skin and mucous membranes.

How to Include: Slice raw peppers for a crunchy snack or roast them for a flavorful dish addition.

Turmeric

This vibrant yellow spice is known for its anti-inflammatory and antioxidant properties, thanks to its active ingredient, curcumin. Turmeric may enhance immune cell activity and help the body fight infections.

How to Include: Stir turmeric into soups, curries, or golden milk lattes for a healthful boost.