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.

Your hormonal health plays a huge role in your health, and if you think it is something you need to worry about only when you get older. However, that is not true; you must pay attention to it even if you are in your 20s. Dr Holly Miller, an American Board–certified obstetrician and gynecologists, shared a video explaining why it is important for youngsters to regulate their hormonal health.

Your twenties are a critical time for building the foundation of your long-term health, impacting everything from your fertility and metabolism to your overall well-being. Hormone balance is about more than just your menstrual cycle, it profoundly influences your skin, mood, energy levels, and even your long-term risk for conditions like PCOS or endometriosis.

5 Ways To Maintain Your Hormonal Health

Here are five evidence-based strategies to actively support your hormone health

Prioritize Deep, Consistent Sleep

Sleep is the time when your body performs essential repair and resets your hormonal systems. When you consistently get 7 to 9 hours of quality sleep, you stabilize cortisol, your main stress hormone.

High cortisol from lack of sleep throws off the production of reproductive hormones like estrogen and progesterone, which can lead to irregular cycles and worsen PMS. Think of a good night's sleep as the number one way to calm your internal chemistry and support the natural rhythm your hormones need to thrive.

Balance Your Blood Sugar

Rapid spikes in blood sugar trigger a rush of the hormone insulin to bring the sugar down. Over time, these frequent spikes lead to insulin resistance, a major driver of hormonal imbalances like PCOS. The key is to slow down sugar absorption.

When you eat carbohydrates like bread or fruit, always pair them with protein like eggs or chicken and healthy fat like avocado or nuts. This simple habit keeps your insulin levels steady and prevents the hormonal chaos caused by rollercoaster blood sugar.

Minimize Endocrine Disruptors

Endocrine-disrupting chemicals (EDCs) are hidden in many everyday products, from the lining of food cans (BPA) to synthetic fragrances and certain plastics. These chemicals are problematic because they can mimic or block your natural hormones, especially estrogen.

This interference can confuse your body, leading to heavy periods, unpredictable cycles, or fertility issues. Start simple: switch to using glass water bottles and food storage, choose fragrance-free products, and look for "paraben-free" labels on your skincare and makeup.

Engage in Regular Movement

Movement isn't just for weight loss, it is powerful hormonal medicine. Exercise, especially resistance training (lifting weights or using body weight), makes your cells much more responsive to insulin.

This means your body can process sugar more efficiently, which is vital for balancing all other hormones. Additionally, regular movement helps reduce body-wide inflammation, which is a primary cause of painful, uncomfortable period symptoms. Aim for a mix of strength training and light cardio throughout your week.

Fuel Up on Key Nutrients

Your hormones require specific building blocks and helpers to function optimally. Three critical nutrients are: Omega-3s, which are found in fatty fish/flaxseed, that reduce inflammation to ease cramps and mood swings.

Vitamin D, which acts more like a hormone itself and plays a role in regulating the menstrual cycle; and Magnesium, known as "nature's relaxant," which helps reduce PMS-related anxiety, migraines, and cramps. Focus on incorporating these vital fats and minerals into your diet every day to directly support better hormonal health.

Diabetologists are getting calls from all day long, but not for the doubts and patients one would imagine. These calls are from those who have been trying to lose and even before they would try the lifestyle changes the doctor suggests, they would jump in with the question that doctors are not very fond of, "Doctor, can you start me on weight-loss drugs?"

The BBC reports that a Mumbai-based diabetologist Dr Rahul Baxi also experienced something similar. A 23-year-old corporate employee walked into his clinic and told him that one of his friends was on weight loss jabs and if he would too, since he was worried about the 10kg he had gained. “Stop, and the weight comes back. Keep going, and without exercise you’ll start losing muscle instead. These medicines aren't a substitute for a proper diet or lifestyle change.”

These conversations have now become common in India, where people's demand for weight loss jabs have skyrocketed. India has world's second-largest population of overweight adults. Furthermore, more than 77 million people live with Type 2 diabetes in the country. This is thus no surprise that if the drug has gained a quick traction.

Game-Changing Drugs

“These are the most powerful weight-loss drugs we’ve ever seen… nothing compares to these,” says Dr Anoop Misra to BBC, who heads Delhi’s Fortis-C-DOC Centre for Diabetes and Endocrinology.

Two drugs dominate the market:

• Semaglutide, sold by Novo Nordisk as Rybelsus (oral) and Wegovy (injectable)
• Tirzepatide, sold by Eli Lilly as Mounjaro

Both belong to the GLP-1 class, which mimics the hormone that regulates appetite. By slowing digestion and acting on the brain’s hunger centres, the drugs make people feel full sooner and stay full longer.

Treatment usually starts with low doses and ramps up to a weekly maintenance dose. Early weight loss often appears within weeks, making the drugs especially attractive to young urban users wanting quick results.

Weight Loss Drugs Do Not Come Without Side Effects

Doctors warn that most users regain weight within a year of stopping. Without strength training or adequate protein intake, they also risk losing muscle instead of fat, particularly worrying in a country already battling sarcopenic obesity due to low-protein diets.

Side effects range from nausea and diarrhea to more serious risks like gallstones, pancreatitis, and significant muscle loss. And the drugs aren’t cheap: a month’s supply can cost ₹14,000–₹27,000, out of reach for most Indians.

India’s anti-obesity drug market has ballooned from $16 million in 2021 to nearly $100 million today. Novo Nordisk leads the market, while Eli Lilly’s tirzepatide quickly became India’s second-bestselling drug within months of launch.

But behind the buzz lies troubling misuse.

Doctors describe gym trainers, dieticians and beauty clinics recommending high-dose jabs without medical authority. Some online pharmacies deliver the drugs after minimal consultation. One Delhi-based doctor told the BBC that some colleagues had treated thousands of patients with imported, unregulated jabs bought on the black market.

Then there are “bridal slimming packages” and requests for rapid pre-wedding weight loss—some as drastic as dropping seven kilos in three months.

A study has been released recently based on the analysis of the latest Global Burden of Disease (GBD) data that says that for 15 per cent of all deaths in Delhi in 2023 were caused by air pollution. The analysis was based on the data which was released by the Institute for Health Metrics and Evaluation (IHME) earlier this month. The data showed that around 17,188 deaths in the national capital were due to the long-term exposure to particulate matter (PM2.5) pollution. This is equivalent to 1 in 7 deaths in Delhi.

However, the Union Environment Ministry has said that there is "no conclusive evidence" that could directly link air pollution to mortality. The ministry said that it could be one of several contributing factors.

Toxic Air: A Public Health Emergency

Researchers at the Centre for Research on Energy and Clean Air (CREA), which analyzed the GBD data said the findings in fact point that there is a need to treat air pollution as a public health emergency.

Dr Manoj Kumar, who is an analyst at CREA said, "Air pollution must now be treated foremost as a public health issue, not just an environmental one. India already has over 250 epidemiological studies establishing the link between polluted air and a wide range of health impacts. The science is clear: what's needed now is decisive, coordinated action," said Dr Manoj Kumar, an analyst at CREA, as reported by NDTV.

How Can Someone Die By Air Pollution?

Particulate matter or PM2.5 and PM10 impacts human far beyond their lungs. When you inhale polluted air, the pollutants can travel from your lungs. It reaches the alveoli and enters the bloodstream. Overtime and after a long time of exposure, these particles could accumulate in blood vessels and reduce oxygen flow to heart and brain. This could trigger strokes, heart attacks, and other chronic illnesses.

Rise In Deaths By Air Pollution

As per the GBD data, air pollution related deaths in Delhi rose from 15,786 in 2018 to 17,188 in 2023. This is after the authorities had introduced several air quality management related plans. The deaths have been linked to high blood pressure and diabetes during the same period, however, those numbers are lower than air pollution.

Dr Kumar has also noted that the assumption most people have that air pollution is just a winter-specific problem is not right. Pollution is a year-round crisis, he points out and the "harmful exposure happens throughout the year". Dr Kumar notes that it is during winter when the speed drops and pollutants settle close to ground, which is why it becomes more visible during the winter.

According to CREA’s latest PM2.5 assessment for October 2025, Delhi emerged as the sixth most polluted city in India, logging an average PM2.5 level of 107 µg/m³ — nearly three times its September average. Haryana’s Dharuhera topped the list as the most polluted, with levels reaching 123 µg/m³. It is interesting to note that stubble burning's contribution in Delhi air pollution in October 2025 was 6% less than in other years.