Stress is an inevitable part of life, but its consequences are not just mood swings and mental fatigue. Continual stress makes people produce extra cortisol, a hormone that has a critical role in adapting to short-term challenges, but chronically in high quantities it tends to cause harm to the body causing lots of physical and mental disorders.

The adrenal glands produce cortisol, which helps the body control its "fight, flight, or freeze" response. Cortisol temporarily adjusts blood sugar levels, maintains blood pressure, and assists the immune system, among other functions, in short spurts. But when stress persists, cortisol remains high, and necessary functions of the body are interfered with and rendered more susceptible to disease.

According to one survey conducted by the American Psychological Association, stress negatively affects a third of Americans' physical health. Concerns are reinforced by research where studies have shown 80% of primary care visits are stress-related.

But why does stress have such a profound impact? Elevated cortisol limits the immune system's ability to fight infections, disrupts hormonal balance, and triggers inflammation. Over time, these changes can lead to serious health complications.

Signs That High Cortisol Is Stressing Your Body

Persistent Eye Twitches

Do you have involuntary eye spasms? These harmless but annoying twitches often indicate elevated cortisol. The tiny muscles around the eyes are extremely sensitive to stress, contracting or spasming because of cortisol's stimulant-like effects.

Skin Breakouts and Sensitivity

Your skin often reflects what is going on inside your body, and chronic stress can cause inflammatory skin conditions. Elevated cortisol levels stimulate oil production, which exacerbates acne. It also slows down the healing process, worsens conditions like eczema, and contributes to general irritation of the skin.

Frequent Bloating and Digestive Issues

It also interferes with the body's balance of salt and water, which causes fluid retention and bloating. Excess cortisol also slows down blood flow to the digestive system, which further weakens gut bacteria and causes poor digestion, excess gas, and abdominal discomfort.

Weight Fluctuations

High cortisol stimulates the production of insulin, which can cause blood sugar to drop, making people want to eat sugary, high-fat foods. For many, this becomes an excuse to stress-eat and gain weight. For others, the opposite is true: their appetite disappears under stress, causing them to lose weight.

Unexplained Bruising

If you’re noticing random bruises, elevated cortisol could be the culprit. This hormone weakens skin proteins and the walls of small blood vessels, making your skin more fragile and prone to damage.

Cold Symptoms That Won’t Go Away

Do you feel rundown or experience muscle aches, fatigue, or upset stomach regularly? Elevated cortisol mimics cold-like symptoms. Long-term stress also weakens the immune system, making you more susceptible to infections.

Also Read: Stressed At Work? Your Sleep Might Be Paying The Price, New Study Shows

Vision Problems

Chronic stress can damage your eyesight. Elevated cortisol disrupts blood flow to the eyes, increases eye pressure, and raises the risk of glaucoma. Symptoms like dry eyes, blurred vision, and light sensitivity are also common.

Irregular Menstrual Cycles

Irregular Menstrual Cycles that disrupt the menstrual period. In females, this leads to hormonal distress causing irregular or missed periods. Over time, it may also disturb fertility.

Tinnitus or Persistent Ringing in the Ears

If you hear ringing, buzzing, or hissing sounds without an apparent source, stress might be the culprit. Cortisol affects the auditory system by interfering with blood flow and nerve function and could be the trigger for tinnitus.

Increased Inflammation and Chronic Disease

Increased levels of cortisol contribute to inflammation that can exacerbate conditions such as arthritis and promote the development of heart disease. Chronic inflammation is also associated with mental health conditions, including anxiety and depression.

Long-term Consequences of Increased Cortisol

Left unchecked, high cortisol levels can lead to more than just short-term discomfort. Chronic stress has been associated with serious conditions such as heart disease, psychiatric disorders, and metabolic syndromes. A 2013 study published in JAMA Internal Medicine underlined the link between stress and physical health, with recent research in Neurobiology of Stres supporting these findings.

Ways Managing Stress and Cortisol Levels

Managing stress and cortisol levels is essential for maintaining overall health. One effective approach is practicing mindfulness through meditation or yoga, which helps lower cortisol by calming the mind and promoting relaxation. Regular physical exercise, especially aerobic activities, helps reduce stress hormones and boosts endorphins. Prioritizing sleep is crucial, as lack of rest can increase cortisol levels; aim for 7-9 hours per night.

Another remedy is an overall balanced diet full of anti-inflammatory foods like fruits, vegetables, and whole grains that could manage cortisol production. Finally, it would prevent burnout and chronic stress if proper boundaries were set at work and in personal life.

When we think of perimenopause, irregular periods, hot flashes and mood changes usually come to mind. But the transition to menopause is not limited to the menstrual cycle. Behind the scenes, changing ovarian hormones—particularly fluctuating and eventually declining estrogen—can influence body composition, insulin sensitivity, cholesterol levels, bone health and cardiovascular risk.

For many women, these metabolic changes begin years before their final menstrual period.

Why does weight suddenly behave differently?

A common concern during perimenopause is: “I haven’t changed my diet, so why am I gaining weight around my abdomen?”

Ageing itself contributes to gradual loss of muscle mass and changes in energy expenditure. At the same time, the menopausal transition is associated with a shift in fat distribution, with a greater tendency to accumulate visceral or abdominal fat.

This matters because visceral fat is metabolically active. An increase in abdominal fat can be associated with insulin resistance, abnormal cholesterol levels and a higher risk of metabolic disease. So, the change in waist circumference may sometimes tell us more about metabolic health than the number on the weighing scale alone.

Also read: After Menopause, These Breast Changes Shouldn’t Be Ignored

Blood sugars may raise up too

Estrogen interacts with several pathways involved in glucose and fat metabolism. During midlife, changes in body composition, reduced physical activity, sleep disturbance and hormonal changes can collectively make insulin sensitivity less favourable.

This does not mean every woman going through perimenopause will develop diabetes. However, women who already have risk factors—such as overweight or obesity, prediabetes, a history of gestational diabetes or a strong family history of type 2 diabetes—should be particularly mindful.

Cholesterol and heart health deserve attention

The menopausal transition can also be accompanied by unfavourable changes in the lipid profile, including changes in LDL cholesterol. Cardiovascular risk increases with age, and menopause is an important time to reassess risk factors such as blood pressure, glucose, cholesterol, smoking, physical activity and body composition.

Women often spend years focusing on reproductive health while overlooking these equally important metabolic markers.

Also read: World Menopause Day: Is It Empty Nest Syndrome Or Menopause Symptoms? Expert Explains

Muscles and bones need attention as well

Midlife is also an important period for protecting muscle and bone. Declining estrogen after menopause accelerates bone loss, while ageing contributes to loss of muscle mass.

Resistance training therefore becomes especially valuable. Adequate protein intake, regular weight-bearing exercise, sufficient calcium and vitamin D, good sleep and avoiding smoking can support healthier ageing.

What should women do?

Perimenopause should not be viewed as a disease, nor should every symptom or kilogram gained in midlife automatically be blamed on hormones. Instead, it is an opportunity for a metabolic health check.

Women should discuss appropriate screening for blood pressure, blood glucose or HbA1c, lipid profile, weight and waist circumference monitoring , DEXA scan for bone health, depending on their individual risk factors.

Most importantly, don’t wait for menopause to start thinking about metabolic health. The perimenopausal years can be an important window to build muscle, improve fitness, optimise nutrition and identify metabolic risk early.

Perimenopause is more than a change in periods—it is a transition in whole-body health. Understanding these changes early can help women enter the next phase of life stronger, healthier and better prepared.

From haunted houses and sudden scares to sweet treats and costumes, Halloween fun can come with hidden health risks, particularly for people with existing heart and lung conditions.

Experts explain how sudden fright, excessive sugar and common activities on Halloween, observed on October 31, can affect heart and lung health.

How Sudden Scares Can Affect Your Heart

A sudden scare activates the body's sympathetic nervous system, raising heart rate and blood pressure while constricting blood vessels.

This response is usually harmless in healthy people, but may pose risks for those with arrhythmias, coronary artery disease or a history of stents or heart surgery.

A racing heartbeat should settle after the scare. Persistent palpitations, dizziness, shortness of breath, chest pain or tightness, nausea, sweating or fainting warrant medical attention, says Dr Mohamed Gabr, cardiologist and electrophysiologist at Baylor College of Medicine.

In addition, excessive consumption of sugar candies during Halloween can contribute to obesity, diabetes, high blood pressure and unhealthy cholesterol levels. Cholesterol and plaque buildup in the coronary arteries can begin at a young age.

Also read: You Feel Healthy. But Plaque May Already Be Building In Your Arteries In Your 20s

Halloween Activities That Can Trigger Asthma

Halloween activities can expose people with asthma to several triggers. Ragweed pollen, mould on damp fallen leaves and cold, dry air can worsen symptoms during autumn, according to the American Lung Association.

Fog machines and dry ice effects in haunted houses can release water droplets and chemicals, including glycol-based solvents, that may irritate airways. Glitter machines, bonfire smoke, dust from stored costumes and decorations, and strong fragrances can also trigger symptoms.

Dr Rubabin Tooba, a pulmonologist with Northwestern Medicine, says these exposures may cause coughing, wheezing, breathlessness and chest tightness, particularly in people with asthma, severe allergies or COPD. Tight-fitting masks can also make breathing difficult.

Fear, excitement and laughter may trigger asthma symptoms in some people. Trick-or-treating can bring additional exposure to pet dander, scented candles, cigarette smoke and fireplace fumes.

Pumpkin Carving And Halloween Injuries

Read More: Why Are Asthma Cases Rising Among Young Kids? Early Symptoms Parents Must Not Ignore

The US Consumer Product Safety Commission (CPSC) estimates that an annual average of 3,200 Halloween-related injuries were treated in US emergency departments over a recent three-year period.

Pumpkin carving accounted for 55% of these injuries, while 25% were related to falls while putting up decorations, tripping on costumes or walking while trick-or-treating. The remaining 20% involved lacerations, ingestions, allergic reactions and other costume- or decoration-related injuries.

Children younger than 18 years accounted for 46% of injuries, with approximately 10% occurring in children aged 6 years or younger.

The Plastic Hand Trauma Unit at Royal Devon and Exeter Hospital has also treated patients with deep cuts, severed tendons and nerve damage from pumpkin carving, BBC reported.

How Can You Stay Safe This Halloween

• Protect your heart: Be mindful of sudden scares if you have an existing heart condition. Seek medical attention for persistent palpitations, chest pain, breathlessness or fainting.

• Moderate candy: Limit sugary treats and consider fruit alternatives.

• Avoid asthma triggers: Ask about fog effects at haunted attractions and leave if you experience breathing discomfort.

• Check costumes and decorations: Clean stored items before use and discard anything with mould or a musty smell. Choose breathable, open-face masks.

• Use makeup carefully: Choose fragrance-free or hypoallergenic products and apply them in well-ventilated spaces.

• Carry asthma medication: Keep your prescribed quick-relief inhaler and spacer handy. Watch for coughing, wheezing or chest tightness, and take breaks when needed.

• Reduce infection risks: Practise good hand hygiene, stay home when sick and keep vaccinations up to date.

• Carve pumpkins safely: Avoid kitchen knives. Use pumpkin-carving kits with serrated tools and make small, controlled cuts.

Blood pressure is routinely measured in the arms, but checking it in your ankles can also offer important clues about vascular health. An ankle-brachial index (ABI) test compares blood pressure readings in the arms and ankles to detect poor circulation and signs of peripheral artery disease (PAD).

Pain or cramping in the calves, thighs, hips or buttocks while walking, climbing stairs or exercising, which subsides with rest, could indicate PAD. The condition occurs when narrowed arteries restrict blood flow to the legs.

PAD can remain undetected for years, particularly in people without obvious symptoms. Early detection matters because the underlying atherosclerosis can also affect arteries supplying the heart and brain, increasing cardiovascular risks.

What Is an ABI Test and How Does It Detect Artery Disease?

The ABI test is a simple, non-invasive procedure that measures blood pressure in the arms and ankles using inflatable cuffs and a Doppler ultrasound device. The readings are compared to calculate the ankle-brachial index.

Dr. Samir Kubba, Director and Unit Head, Cardiology, Dharamshila Narayana Superspeciality Hospital, Delhi, explained to HealthandMe that the test assesses blood circulation in the lower limbs and can also indicate an increased risk of cardiovascular disease.

Dr. Anshul Kumar Jain, Director – Cardiology, CK Birla Hospital, Delhi, told HealthandMe that an abnormal ABI reading should not be viewed in isolation but as a potential warning sign requiring further cardiovascular assessment.

"What makes the ABI test particularly important is that PAD may remain undiagnosed for years, as some individuals experience no obvious symptoms," Dr. Samir said.

Others may experience leg pain while walking, cramps, numbness, cold feet or wounds that take longer to heal.

Dr. Anshul highlighted the wider implications of detecting PAD. "From a neurological perspective, identifying PAD is particularly important because underlying atherosclerosis can affect blood vessels supplying the brain as well as the heart. Reduced circulation may indicate an increased risk of cardiovascular events, including stroke," he said.

Who Should Consider an ABI Test?

The test may be useful for people at an increased risk of PAD, including:

• Smokers and former smokers, particularly those over 50.
• People with diabetes, high blood pressure or high cholesterol.
• Individuals with a history of stroke or mini-stroke.
• Adults over 65.
• People with a strong family history of cardiovascular disease.

ABI is not a direct test for heart disease. It is a vascular assessment tool that helps identify PAD and may indicate wider cardiovascular risks. Abnormal results require further evaluation by a specialist.

How to Prepare for an ABI Test and What Happens During It?

No special preparation is required. You will be asked to lie on your back and rest for five to 10 minutes before the test.

A healthcare professional will place inflatable cuffs around your arms and ankles and measure blood pressure using a handheld Doppler ultrasound device. The procedure takes only a few minutes, and you can resume normal activities afterwards.

What Do ABI Test Results Mean?

The ABI is calculated by dividing the higher ankle systolic blood pressure reading by the higher arm reading. The resulting ratio indicates blood flow to the legs.

According to the Cleveland Clinic, ABI readings are interpreted as follows:

• 1.0 to 1.3: Normal
• 0.9 to 1.0: Borderline
• 0.7 to 0.9: Mild PAD
• 0.4 to 0.7: Moderate PAD
• Below 0.4: Severe PAD

An ABI above 1.4 may indicate stiff or calcified arteries, often associated with ageing or diabetes. Such readings may require further testing.

People with diabetes or non-compressible arteries may also need a toe-brachial index (TBI) test, which measures blood pressure at the big toe.

How Is Peripheral Artery Disease Treated?

Treatment depends on the severity of arterial narrowing, symptoms and overall cardiovascular risk. Options may include:

• Lifestyle changes: Dietary modifications, smoking cessation and management of cardiovascular risk factors.
• Exercise: A supervised walking programme to improve circulation.
• Medications: Drugs to manage PAD and associated risk factors.
• Procedures or surgery: Interventions to restore blood flow in cases of severe arterial blockage.