Stress is an unavoidable part of life, and while it often carries a negative connotation, it is actually a fundamental survival mechanism. When faced with a perceived threat, whether physical or emotional, the body instinctively reacts to protect itself. This automatic response is commonly known as the "fight, flight, or freeze" response. While it serves an essential function in dangerous situations, chronic activation of this response due to daily stressors can have significant consequences for mental and physical health.

The body’s response to stress is rooted in human evolution. When our ancestors encountered a predator, their nervous systems immediately prepared them to either confront the threat (fight), escape to safety (flight), or become still and unnoticed (freeze). While modern-day stressors may not include wild animals, our nervous system reacts similarly to job pressures, financial worries, or social conflicts.

According to the Cleveland Clinic, stress is the body's response to change, activating a physiological reaction that helps us adapt and protect ourselves. While short-term stress can be beneficial, prolonged exposure can lead to an overactive stress response, negatively impacting overall well-being.

The Three Stress Responses: Fight, Flight, and Freeze

1. Fight

The fight response prepares the body for direct action. When triggered, the nervous system releases adrenaline, increasing heart rate, blood pressure, and muscle tension. While this reaction once helped early humans fend off predators, today it manifests as irritability, frustration, or aggression.

For instance, the employee who has experienced too much workload may work extremely long hours just to succeed. In short term, the action may produce good results but mostly ends in burnout, anxiety, and physical illness, for example, tension headache or digestion problems.

2. Fight

The flight response triggers an intense need to remove oneself from a stressful situation. Just as our ancestors would flee from danger, modern individuals may avoid conflict, quit jobs impulsively, or detach from relationships when overwhelmed.

Flight mode is linked with restlessness and anxiety. Individuals may have a sense of needing to get up and go-pacing, changing environments constantly, or avoiding tasks that seem too overwhelming. Someone with a flight response might have the desire to change jobs constantly, relocate constantly, or become reclusive in order to avoid perceived dangers.

3. Freeze

The freeze response occurs when the nervous system perceives a threat as too overwhelming to fight or flee. Rather than taking action, individuals shut down, feeling numb, disconnected, or paralyzed by fear.

Unlike fight or flight, which involve heightened activation, freeze mode slows down physiological functions. A person experiencing freeze mode may feel physically unable to move, struggle to make decisions, or find themselves dissociating from their emotions. This can manifest in situations such as public speaking anxiety, where someone might "blank out" or feel stuck in the moment.

What Happens in the Body During A Stressful Event?

When faced with a stressor, the autonomic nervous system (ANS) activates, triggering physiological changes, including:

• Increased heart rate and breathing: The body pumps more oxygen to muscles and the brain in case action is needed.
• Muscle tension: The body prepares for movement, sometimes causing trembling or stiffness.
• Dilated pupils: Vision sharpens to detect potential threats.
• Dry mouth: Saliva production decreases as the body redirects energy to essential functions.
• Changes in skin tone: Blood flow is directed to vital organs, sometimes making the skin appear pale or flushed.

For those experiencing the freeze response, the body undergoes a different reaction, often reducing heart rate and causing physical immobility rather than heightened activation.

Strategies for Coping and Managing the Stress Response

While the stress response is necessary for survival, frequent activation due to daily stressors can take a toll on health. Recognizing your default response—whether fight, flight, or freeze—can help in developing effective coping mechanisms.

1. Moving to a Safe Space

If possible, changing your environment can help signal to your brain that the threat has passed. Stepping outside for fresh air, finding a quiet place, or distancing yourself from overwhelming stimuli can help regulate emotions.

2. Practicing Controlled Breathing

Deep, slow breathing can be used to counteract the stress response by engaging the parasympathetic nervous system, which promotes relaxation. Techniques such as diaphragmatic breathing or the 4-7-8 method (inhale for four seconds, hold for seven, exhale for eight) can be particularly effective in calming the body.

3. Engaging in Physical Activity

This helps release pent-up energy and aids in the endorphin cascade, natural boosters for our mood.

4. Seeking Social Support

Relieving oneself from stress can come in many ways, but sharing it with trusted friends, a family member, or a good therapist will sure give that psychological boost of hope. Social support is an especially effective way of cushioning people against the stressors that they are subjected to in chronic forms.

When to Seek Professional Help

While occasional stress is normal, chronic activation of the fight, flight, or freeze response can indicate underlying mental health concerns, such as anxiety disorders or post-traumatic stress disorder (PTSD). If stress is affecting daily life—leading to sleep disturbances, difficulty concentrating, or persistent feelings of fear—it may be time to consult a mental health professional.

On most clinic days, I meet patients who are doing what they believe is “everything right” for their diabetes—avoiding sweets, switching to brown rice, walking regularly. Yet their blood sugar remains stubbornly high, and complications quietly advance. When we look closer, the problem is often not just what they are cutting out, but what they are missing.

This is where the story changes. In the larger conversation on diabetes, protein rarely takes center stage. But it should.

India’s Diabetes Burden: Looking Beyond Sugar

India continues to carry one of the world’s largest burdens of Type 2 diabetes. Urban lifestyles, reduced physical activity, and easy access to refined carbohydrates have all played their role. Public messaging has, understandably, focused on reducing sugar intake.

But diets are not built on sugar alone. In countless Indian homes, especially those of vegetarians and people with limited means, the bulk of the diet revolves around cereals. Rice, wheat, or millets dominate the plate.

Protein, on the other hand, tends to be an afterthought. This creates a subtle but important imbalance: a high intake of carbohydrates coupled with insufficient protein. It's a problem that seldom gets much attention, yet it has a profound impact on metabolic health.

Understanding the Real Culprit: Insulin Spikes

To grasp the significance, let's break down the post-meal process. Eating foods high in carbohydrates, particularly those that are refined, causes a swift influx of glucose into the bloodstream. The body's response is to release insulin, a hormone that facilitates the transport of glucose into cells. While occasional spikes are perfectly normal, frequent and repeated ones put a strain on the system.

As the years pass, our cells start to ignore insulin's signals. This phenomenon, insulin resistance, is the primary problem in Type 2 diabetes. In response, the pancreas kicks into overdrive, cranking out extra insulin to try to keep up. However, this increased demand takes its toll. This slow decline in pancreatic function is what fuels the disease's advancement and opens the door to further health issues.

Also read: Diabetes Diet Plan: South Indian Breads That Are Better Than Roti

Protein: The Quiet Regulator

Now, where does protein fit into this? Protein does not cause sharp rises in blood sugar. In fact, when included in meals, it acts as a natural regulator. It slows down how quickly the stomach empties, meaning glucose enters the bloodstream more gradually. It also promotes a sense of fullness, reducing the tendency to overeat.

More importantly, protein helps maintain muscle mass—and muscle is one of the body’s largest sites for glucose utilization. Simply put, healthier muscles mean better sugar control.

A meal that includes adequate protein alongside carbohydrates behaves very differently from one that is carb-heavy and protein-poor.

The Invisible Problem: Hidden Protein Deficiency

Protein deficiency is not always obvious. Many individuals appear well-fed, even overweight, yet lack adequate protein at a cellular level. This is often referred to as “hidden malnutrition.”

In people living with diabetes, this becomes particularly concerning.

Low protein intake contributes to gradual muscle loss, especially with ageing. This loss—known as sarcopenia—reduces metabolic efficiency and worsens insulin resistance. Recovery from illness slows down. Wound healing becomes less effective. The body, in a sense, loses its resilience.

Also read: Shift to Plant-Based Proteins, Low-Fat Dairy To Boost Heart Health: American Heart Association

When Deficiency Meets Disease: A Compounding Risk

Diabetes is not just about blood sugar numbers; it is about long-term impact.

When protein intake is inadequate, the risks multiply. Nerve damage becomes more likely. Kidney health may deteriorate faster. Physical strength declines, increasing frailty and reducing quality of life.

There is also a vicious cycle at play. Reduced muscle mass leads to poorer glucose control, which in turn accelerates further muscle breakdown. Breaking this cycle requires more than medication—it requires nutritional correction.

Also read: 1 In 4 Diabetic Patients in India Suffer from Liver Fibrosis, Finds Lancet Study

How Much Protein Do We Really Need?

For most healthy adults, daily protein needs are modest but essential—roughly 0.8 grams per kilogram of body weight.

In individuals with diabetes, requirements are often slightly higher, around 1.0 to 1.2 grams per kilogram per day. However, this must always be individualized, especially in those with kidney disease or other medical conditions.

The key message is not excess, but adequacy—and consistency.

Making It Practical: The Indian Plate Reimagined

The good news is that improving protein intake does not require expensive supplements or drastic dietary changes.

For vegetarians, traditional foods offer excellent options: dals, chickpeas, kidney beans, paneer, curd, soy products, nuts, and seeds. For those who consume non-vegetarian foods, eggs, fish, and lean meats provide high-quality protein.

The simplest strategy is also the most effective: ensure that every meal contains a meaningful source of protein.

A bowl of dal with lunch, a serving of curd with dinner, or an egg at breakfast—these small additions can create a measurable difference over time.

Also read: What Is The Viral ‘Boy Kibble’ Trend?

Beyond Diet: Completing the Picture

Nutrition does not work in isolation. Regular physical activity—particularly resistance exercises—helps preserve and build muscle mass, enhancing insulin sensitivity. Adequate sleep supports hormonal balance. Stress management prevents metabolic disruptions that worsen glycemic control.

Diabetes care is not a single intervention; it is a continuum of daily choices.

Conclusion: Rethinking What We Prioritize

For too long, diabetes management has been framed as a battle against sugar alone. While reducing excess carbohydrates remains important, it is only half the story.

The other half lies in restoring balance. Addressing the protein gap offers a simple, accessible, and powerful tool to stabilize blood sugar, protect muscle health, and reduce long-term complications.

Protein is not just another nutrient on the plate. In the context of diabetes, it is part of the treatment itself.

In today’s digital age, screens have become almost inseparable from daily life—even for very young children. While technology offers convenience and learning opportunities, increasing clinical observations have raised concerns about a phenomenon often referred to as “virtual autism." In an interview with Health and Me, Dr Aarti Javeri Manek, Paediatric Neurologist at Sir HN Reliance Foundation Hospital, explained what virtual autism is and the impact of screen time on children's brain health.

What is “virtual autism”?

Virtual autism is not a formally recognised medical diagnosis but rather a descriptive term used for children—typically toddlers—who exhibit autism-like features in the context of excessive screen exposure, particularly during critical periods of brain development. These children may show reduced eye contact, delayed speech, poor social interaction, and limited responsiveness to their environment.

Also Read: Cancer Is The 10th Leading Cause Of Death In Indian Children: Study

However, it is crucial to distinguish this entity from clinical Autism Spectrum Disorder (ASD). ASD is a neurodevelopmental condition, often with a strong underlying genetic and biological basis, present in addition to exogenous influences. External stimulus exposure may not even be apparent. In contrast, children with virtual autism often demonstrate significant improvement when screen time is reduced and replaced with real-world, interactive experiences. This reversibility is a key differentiating factor.

Read more: Is My Child Shy Or Autistic? Psychiatrist Shares Tips To Help Parents Spot Early Signs

What early signs should parents watch for?

From a neurological perspective, early childhood is a period of rapid synaptic growth, heavily influenced by sensory and social input. When screens replace human interaction, this can impact language acquisition, attention, and social interaction.

Some red flags that may suggest screen-related developmental delays include:

1. Limited or absent eye contact
2. Reduced response to name
3. Delayed speech or loss of previously acquired words
4. Preference for screens over people
5. Decreased or limited gestures (not pointing, showing, or sharing interest)
6. Repetitive behaviours such as watching the same videos excessively or viewing the same rhyme persistently
7. Irritability or meltdowns when screens are removed

While these signs overlap with autism, the context is important. A history of prolonged, unsupervised screen exposure, often exceeding 3–4 hours per day in toddlers, should prompt consideration of environmental impact.

Read more: Can Cell Therapy Be The Future Of Autism Treatment?

Are toddlers at greater risk compared to older children?

Yes, significantly so. The first three years of life are critical for brain development, particularly for language, social bonding, and emotional regulation. During this period, the brain relies heavily on serve-and-return interactions—a child babbles, a caregiver responds; a child points, and a parent names the object. These exchanges build neural circuits essential for communication and cognition.

Screens, even educational ones, are inherently passive. They do not adapt in real time to a child’s cues in the same way a human does. Excessive exposure during this sensitive window can therefore displace meaningful interactions, leading to significant developmental delays.

Older children, while not immune, are generally more resilient, as they have already established foundational social and language skills. However, excessive screen time in this group may still contribute to attention difficulties, behavioural issues, and reduced social engagement.

What can parents do?

The encouraging aspect of virtual autism is its potential reversibility if it is identified early. Reducing screen exposure, especially in children under 2 years, and reintroducing interactive play, storytelling, and face-to-face communication may lead to noticeable improvements. Ultimately, screens are tools and not substitutes for relationships. In early childhood, it is these relationships that shape the developing brain most profoundly.

For some people, getting inked is more than a passion—it is a form of self-expression. And tattoos are nothing short of an addiction; it is not easy to stop at one. Despite being a painful procedure that requires a great deal of caution—using fresh needles and safe ink, for instance—several incidents come to light where getting a tattoo goes wrong in irreversible ways. In a recent case, a man developed a weeping, black ulcer of dead flesh on his neck months after getting a tattoo. In this case, doctors blamed this reaction on the colour of the tattoo ink—it may have triggered inflammation that caused the skin to blacken and die.

A reaction from the tattoo ink

A 20-year-old man had a red cross tattoo on the base of his neck. After three months, it faded away spontaneously and was replaced by scars and bumps on either side of the neck, accompanied by a necrotic ulcer. In this case, when the tissue blackens and dies, it results in a painful wound. The unnamed man was hospitalised five months after getting his first tattoo. Doctors examining the patient found that the lymph nodes, which help fight infections, were swollen and hard. Doctors also examined a large crusted ulcer, which had spread across the base of the neck and had seeped into deeper layers of skin.

Read more: Tattoos May Increase Cancer Risk, Study Suggests

Doctors also performed an MRI and found large lumps around the ulcer that measured up to 5 cm. There were two blood clots in the jugular vein as well. Two biopsies were taken of the necrotic ulcer, but they did not reveal what may have triggered the necrosis. The team was then concerned about the scan results and how fast the patient's condition was progressing. He was then rushed into surgery, where doctors removed the ulcer along with masses on the neck. His neck was then reconstructed using fat from the thighs. The patient was then diagnosed with necrotising granulomatous lymphadenitis.

What is necrotising granulomatous lymphadenitis?

Necrotising granulomatous lymphadenitis is an inflammatory condition wherein the lymph node tissues die and form clumps of immune cells known as granulomas. This can develop in response to an injury, and in this case, doctors said that the tattoo was to blame.

Doctors said that heavy metals like cadmium and mercury in organic tattoo ink can result in an immune response. From surgery to recovery, the patient's case is published in the journal JAMA Otolaryngology. Experts say that this is only the second known case of necrosis after a tattoo.

What are the riskiest spots for a tattoo?

Getting a tattoo can be painful, but for some people, the pain is worth it. However, according to experts, there are some spots that are not ideal for getting a tattoo. These are:

1. Eyes—can lead to partial or complete blindness
2. Genitals – heightened risk of contracting sexually transmitted diseases and infections
3. Spine – a tattoo on the spine is extremely painful, and if it goes wrong, there could be irreversible repercussions