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.

Diwali is traditionally associated with celebrations, family gatherings, illuminated homes and the sound of festivities. However, for women who are pregnant, the festive season can bring an additional health concern that often goes unnoticed: deteriorating air quality. The combination of firecracker emissions, vehicular pollution, construction dust and seasonal changes can significantly increase the concentration of pollutants in the air, making it particularly important for expectant mothers to be mindful of their surroundings.

Pregnancy is a period of considerable physiological and developmental change. A woman's respiratory and cardiovascular systems undergo adaptations to support the growing baby, and exposure to pollutants such as fine particulate matter (PM2.5) can add to the body's environmental burden. These particles are small enough to penetrate deep into the lungs and trigger inflammatory responses. Research has associated maternal exposure to air pollution with adverse pregnancy outcomes, including preterm birth, low birth weight and babies being small for their gestational age.

However, this does not mean pregnant women need to withdraw completely from festive celebrations. The objective should be to make informed choices, reduce unnecessary exposure and understand how precautions can be adapted at different stages of pregnancy.

First Trimester: Prioritising Early Development and Reducing Exposure

The first trimester, particularly the initial 12 weeks, is a critical period of embryonic development, when major organs and body systems begin forming. During this stage, expectant mothers may also experience nausea, fatigue, dizziness and increased sensitivity to certain environmental triggers.

Exposure to firecracker smoke and heavily polluted environments should be minimised. Although an isolated exposure does not automatically indicate harm to the pregnancy, repeated or prolonged exposure to poor air quality is best avoided.

Women in their first trimester should consider the following precautions:

- Avoid standing near areas where firecrackers are being burst or smoke is accumulating. Even brief festive activities can result in unnecessary exposure when pollution levels are high.

- Check the local Air Quality Index (AQI) before stepping outdoors. Reschedule non-essential outdoor activities when air quality deteriorates.

- Avoid participating in activities involving firecracker lighting, including sparklers and other fireworks.

- Keep indoor environments as clean as possible by avoiding excessive incense, dhoop and other smoke-producing substances.

- Maintain adequate hydration, eat balanced meals and prioritise rest, particularly if experiencing pregnancy-related fatigue or nausea.

The first trimester is also when women should be particularly mindful of their overall health rather than attempting to maintain their usual festive routines at the cost of adequate rest.

Also read: Delhi Becomes World's Most Polluted City Ahead Of Diwali, Says Swiss Agency: Experts Recommend Precautions

Second Trimester: Balancing Mobility, Physical Activity and Environmental Safety

The second trimester is often considered a relatively comfortable phase of pregnancy. Many women experience a reduction in early pregnancy symptoms and may feel more energetic, making social gatherings and festive activities easier to manage.

However, feeling physically better should not translate into overlooking environmental risks. Continued exposure to fine particulate matter and other pollutants can affect maternal respiratory health and has been associated with adverse fetal growth outcomes.

A few practical adjustments can help women enjoy the festivities without unnecessary exposure.

- Choose indoor celebrations or smaller family gatherings instead of crowded outdoor events, especially in areas with visible smoke.

- Avoid evening walks or outdoor exercise when AQI levels are poor. Physical exertion can increase the volume of air inhaled, potentially increasing pollutant exposure.

- If outdoor movement is unavoidable, a properly fitted N95 mask may help reduce exposure to particulate matter. However, it does not eliminate all pollutants or replace the need to avoid heavily polluted environments.

- Keep windows closed during periods when outdoor pollution is particularly high. Ventilate the house when outdoor air quality improves.

- Continue pregnancy-appropriate physical activity as advised by the treating obstetrician, adapting the routine according to local air quality conditions.

Women should also avoid prolonged standing, excessive physical exertion and crowded spaces where access to clean air may be limited.

Also read: Can Prolonged Exposure To PM2.5 Increase The Risk Of Blood Clots And Stroke?

Third Trimester: Protecting Maternal Respiratory Health and Avoiding Physical Strain

During the third trimester, the growing uterus places additional pressure on the diaphragm, and many women experience breathlessness, fatigue, disturbed sleep and reduced physical mobility.

When these changes coincide with poor air quality, the importance of limiting exposure becomes even more relevant. Maternal exposure to air pollution has been associated with an increased likelihood of preterm birth and low birth weight, although these outcomes are influenced by several factors and cannot be attributed to a single exposure.

At this stage, the focus should be on maintaining comfort, avoiding unnecessary physical strain and ensuring timely medical attention when required.

Expectant mothers in their third trimester should:

- Avoid crowded firecracker celebrations, open-air events and prolonged exposure to smoke.

- Prefer celebrations at home or in well-ventilated indoor environments with cleaner air.

- Avoid lifting heavy decorations, climbing ladders or undertaking physically demanding festive preparations.

- Keep antenatal appointments on schedule and discuss any respiratory discomfort or concerns about pollution exposure with their obstetrician.

- Avoid unnecessary late-night outings, particularly when pollution levels tend to remain elevated.

Women experiencing persistent breathlessness, chest discomfort, wheezing or unusual fatigue should not dismiss these symptoms as routine pregnancy-related discomfort.

Beyond the Trimester: Five Air-Safety Habits Every Expectant Mother Should Follow

While pregnancy progresses through different developmental stages, the need to minimise pollution exposure remains consistent throughout all three trimesters. A few simple measures can make festive celebrations safer.

1. Make AQI checks part of your daily routine

Do not rely solely on visible smoke or haze to judge air quality. Check the local AQI through official monitoring platforms such as the Central Pollution Control Board before planning outdoor activities. Pollution levels can vary considerably between neighbourhoods and throughout the day.

2. Keep indoor air cleaner

Indoor spaces are not automatically pollution-free. Smoke from incense sticks, camphor, candles and firecrackers entering through open windows can affect indoor air quality. Avoid unnecessary smoke-producing activities and consider using a properly sized HEPA air purifier, if available.

3. Choose celebrations that do not involve firecrackers

Lighting diyas, decorating the home, preparing festive meals and spending time with family are meaningful ways to celebrate without adding to firecracker-related pollution. Staying away from areas where fireworks are being burst is particularly important.

4. Do not compromise on hydration and nutrition

A balanced diet containing seasonal fruits, vegetables and adequate protein supports maternal health. Drinking sufficient water helps maintain hydration, although neither hydration nor antioxidant-rich foods can neutralise the effects of inhaled pollutants.

5. Know when to seek medical attention

Persistent coughing, wheezing, chest pain, significant breathlessness, dizziness or other unusual symptoms warrant medical evaluation. Pregnant women with asthma or existing respiratory or cardiovascular conditions should discuss an individualised pollution-safety plan with their healthcare provider.

A Healthier Diwali Begins With Informed Choices

One of the biggest misconceptions surrounding pregnancy and pollution is that precautions are necessary only when air quality becomes visibly poor. In reality, exposure to particulate matter can occur even when the air appears relatively clear. This makes awareness and preventive action important throughout the festive period.

It is equally important to remember that pregnancy does not mean putting life on hold. Women can continue to participate in meaningful traditions, enjoy family gatherings and celebrate festivals by making sensible adjustments to their environment and activities.

There is no single trimester in which exposure to air pollution can be considered completely safe, and no precaution can eliminate exposure entirely. The emphasis should be on reducing avoidable exposure, following local air-quality advisories and seeking individualised medical guidance.

Diwali should be a celebration of light, happiness and togetherness. For expectant mothers, a little extra planning can help ensure that the festivities remain centred on what matters most: their health, comfort and the well-being of their growing baby.

By Dr Sudeshna Ray, Associate Director Obstetrician, Gynaecologist, Jaslok Hospital and Research Centre, Sr Consultant in Breach Candy & HN Reliance

Breast cancer is often associated with a distinct lump, but not all breast cancers grow in the same way. Invasive lobular carcinoma (ILC), a type of breast cancer that begins in the milk-producing lobules, can be particularly challenging to detect because it may not form a clearly defined lump. Its subtle presentation can make early detection difficult, even when a woman undergoes routine breast imaging.

ILC accounts for approximately 10–15% of invasive breast cancers. Unlike invasive ductal carcinoma, which often forms a more defined mass, lobular cancer cells tend to spread through breast tissue in thin, single-file patterns. They may infiltrate the surrounding tissue without significantly altering its overall structure. As a result, the cancer can blend with normal breast tissue and may not appear as an obvious abnormality on a mammogram.

Why mammograms may miss lobular breast cancer?

Mammography uses X-rays to identify suspicious changes in breast tissue. However, invasive lobular carcinoma may appear as a subtle area of density, tissue distortion or thickening rather than a distinct mass. These changes can be difficult to distinguish from normal breast tissue, particularly in women with dense breasts, where overlapping tissue can obscure abnormalities.

Another challenge is that lobular cancer may involve a relatively extensive area of the breast without producing a clear boundary. Consequently, imaging may underestimate the actual size or extent of the disease. This does not mean mammography is ineffective; rather, it highlights the limitations of any single screening test.

What symptoms should women watch for?

Women should not rely solely on the presence of a lump to identify a possible breast problem. Invasive lobular carcinoma may present as a feeling of fullness, thickening or firmness in one area of the breast. Other possible changes include skin dimpling, a change in breast shape or size, or a newly inverted nipple.

These symptoms do not necessarily indicate cancer, but persistent or unexplained changes warrant medical assessment. A normal mammogram should not automatically end the investigation if a breast surgeon remains concerned following a clinical examination.

Also read: Unspoken Side Of Breast Cancer: Experts Discuss Recurrence Risk, Emotional Toll & Societal Impact At Times Health Summit 2026

What happens when a mammogram is inconclusive?

Doctors may recommend additional investigations depending on the symptoms, examination findings and individual risk factors. Breast ultrasound can help assess a suspicious area, while magnetic resonance imaging (MRI) may be useful when lobular cancer is suspected or already diagnosed and its extent needs clarification.

A biopsy, in which a small tissue sample is examined under a microscope, is generally required to confirm the diagnosis. The choice of investigations should be individualised rather than based on the assumption that every woman needs additional imaging.

Why awareness and follow-up matter

Regular screening remains important, even when a woman has no symptoms. However, screening recommendations vary according to age, personal risk and family history. Breast self-awareness also plays a role in helping women recognise changes that are unusual for them.

The key message is that a normal mammogram is reassuring, but it is not an absolute guarantee that breast cancer is absent. Persistent breast changes deserve timely evaluation, and further assessment may be necessary when symptoms and imaging findings do not agree.

Early diagnosis depends on appropriate screening, awareness of symptoms and prompt follow-up when something does not appear right.

As an orthopaedic surgeon, one question I increasingly hear from patients in their 30s and 40s is, “Doctor, am I too young to have knee problems?”

The answer is that while significant arthritis is less common at this age, knee pain certainly isn’t. And more often than not, our everyday habits can play a role.

We spend hours sitting at our desks, take the elevator instead of the stairs, gain a few kilograms over the years, and then expect our knees to perform perfectly during an occasional game of badminton or a weekend trek. Unfortunately, our joints don’t quite work that way.

Why Regular Physical Activity Is Important For Knee Health

The first thing I tell my patients is that knees are meant to be used, not preserved in a showcase. Avoiding physical activity out of fear of wear and tear can do more harm than good. Walking, cycling, swimming and regular exercise help maintain joint function. Just as importantly, strong thigh and hip muscles provide the support and stability our knees need.

The second point is weight. We often underestimate how much our knees have to carry. During everyday activities, the forces passing through the knee can be several times our body weight. Losing even a few kilograms can make a meaningful difference, particularly for people who are overweight.

Also read: In-Toeing In Children: When It Needs Assessment

The Weekend Warrior Syndrome: Why Inactivity Can Hurt Your Knees

Then there is what I call the weekend warrior syndrome. Five days of inactivity followed by two hours of intense sport is hardly a recipe for healthy joints. Our muscles and tendons need regular conditioning to handle physical demands. Consistency, rather than occasional bursts of enthusiasm, is what builds resilience.

Another misconception I frequently encounter is that squatting, sitting cross-legged or climbing stairs will inevitably damage the knees. These are natural movements, not problems in themselves. For most people with healthy knees, they are perfectly acceptable when performed comfortably and with adequate strength. However, pain should never be ignored or repeatedly pushed through.

When Should You See An Orthopaedic Specialist?

Finally, not every click or crack is a sign of arthritis. However, persistent pain, swelling, locking or instability deserves medical attention. Early diagnosis can often help address problems before they become more troublesome.

My message is simple: don’t wait for your knees to hurt before you start looking after them.

You don’t need expensive supplements, fancy equipment or complicated routines. Move a little more, sit a little less, strengthen your muscles and keep your weight in check.

After all, the goal isn’t just to have pain-free knees today, but to keep them healthy enough to help you live independently, actively and confidently for decades to come.

Invest in your knees at 30, so they can continue supporting you at 70.

By Dr. Vaibhav Bagariaia, Dr. Vaibhav Bagaria, Director, Orthopaedics, Sir HN Reliance Foundation Hospital