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.

The recently released National Family Health Survey-6 (NFHS-6) indicates a growing burden of lifestyle-related diseases such as obesity, hypertension, and high blood sugar levels in the country.

According to the NFHS-6, conducted during 2023–24, there has been a significant rise in non-communicable diseases (NCDs) and lifestyle risks in India, marking a shift from infectious diseases to chronic conditions.

Speaking to HealthandMe, Dr. Parmeet Kaur, former Chief Dietitian, Department of Dietetics, AIIMS, New Delhi, said rapid urbanisation, changing food habits and declining physical activity levels are contributing to the growing burden of NCDs.

She noted that factors such as the globalization of food habits, unhealthy snacking, increased consumption of processed foods, excess salt and sugar intake, stress, poor sleep and an ageing population are all playing a role in the rise of these conditions.

"The rise in non-communicable diseases is driven not just by excess calories, but by changing food systems and lifestyles," Dr. Kaur said.

She stressed the importance of promoting traditional balanced diets, healthy snacks, regular physical activity, maintaining a healthy body weight, adequate sleep and greater reliance on home-cooked meals.

NCD Burden Rising In Younger Age Groups

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Dr. Rakesh Gupta, Senior Consultant, Internal Medicine, Indraprastha Apollo Hospital, Delhi, said the latest NFHS-6 findings point to a growing burden of metabolic risk factors across the country, including among younger age groups.

"In many cases, these conditions develop silently and remain undiagnosed for years," Dr. Gupta said.

He emphasized that tackling the problem requires shifting the focus beyond weight management alone to overall metabolic health.

How To Prevent

To prevent these conditions and identify risks at an early stage, Dr. Gupta told HealthandMe that the following measures are important:

• Regular physical activity

• Healthy eating habits

• Adequate sleep

• Stress management

• Routine health screenings

Dr. Kaur also called for strengthening nutrition education, increasing awareness about food labels and encouraging early screening for diabetes and hypertension.

"Re-emphasizing traditional and regional healthy eating patterns alongside active living will be crucial for India's future health," she added.

What Did NFHS-6 Say On NCDs?

The NFHS-6, conducted during 2023–24, covered more than 7.1 lakh women and over one lakh men across the country.

Obesity

• Obesity among women increased from 24 per cent (2019–21) to 30.7 per cent (2023–24). Urban women recorded a higher prevalence (42.8 per cent) than rural women (25.5 per cent).
• Obesity among men rose from 22.9per cent to 27.3per cent during the same period. Urban men (36.3per cent) were more affected than rural men (23 per cent).

• High blood sugar prevalence among men aged 15 years and above increased from 15.6 per cent to 20.9 per cent.
• Urban women (21.9per cent) reported higher prevalence than rural women (16.2per cent); with total prevalence among women increasing from 13.5 per cent to 17.8 per cent.

High Blood Pressure

• Among women, high blood pressure prevalence stood at 23.5 per cent in urban areas and 17.8 per cent in rural areas.
• Among men, the prevalence was 26.2 per cent in urban areas and 20.4 per cent in rural areas.

"The emerging challenges such as rising non-communicable diseases, lifestyle-related risks and the dual burden of undernutrition and rising overweight/obesity among adults highlight the need for continued focus on preventive healthcare, behavioral change and balanced nutrition strategies," the Health Ministry said.

Oral cancer cases are on the rise because of tobacco chewing, smoking, alcohol consumption, poor oral hygiene, and delayed medical attention. Many people ignore small red or white patches, which are early warning signs of cancer and should never be overlooked. There is an average delay of six months in cancer diagnosis, which is the reason patients are diagnosed with stage 3 and 4 cancers.

Dr Prathamesh Pai, Senior Consultant Head and Neck Surgical Oncologist, Gleneagles Hospital, Parel, Mumbai, explained the difference between red and white patches in the mouth and what they may indicate about your health.

Red vs White Patches in the Mouth

White patches inside the mouth are called leukoplakia, while red patches are known as erythroplakia. Both can occur on the tongue, gums, inner cheeks, or floor of the mouth. Though both need equal attention, red patches are more dangerous, with a higher risk of being cancerous in comparison to white patches. Red patches in the mouth indicate severe abnormal cellular changes, which can develop into precancerous conditions or cancer. Around 60% to 80% of erythroplakias are diagnosed as early-stage cancer on biopsy.

What is erythroplakia?

Erythroplakia is a fiery red, well-defined patch in the mouth. These lesions are velvety in appearance. They often appear on the floor of the mouth or the retromolar trigone (the area behind the wisdom teeth). Red patches often go unreported, as they are mistaken for traumatic mouth ulcers caused by hard foods or dental irritation.

If a red patch does not heal within two to three weeks, it should raise concerns about cancer. Besides the duration, patches that bleed on touch, are painful while eating, are associated with a burning sensation, difficulty swallowing, loosening of teeth, or voice changes should be investigated. Tobacco users should be even more mindful. Ignoring persistent red or white patches can allow the disease to progress silently.

So, make sure to seek immediate help and consult a doctor. For anyone presenting with red or white patches, the doctor will carry out a physical oral examination and a biopsy, in which a small tissue sample is taken from the patch for evaluation. A CT scan and MRI may also be advised, depending on the location of the patch and other clinical features.

Why early detection of cancer matters

Remember, early detection of cancer is curable. Treatment is also less extensive, often involving minor intraoral surgery and preservation of speech and swallowing functions. As the cancer stage advances, surgery may require the removal of parts of the cheek, jaw, or tongue, as well as postoperative radiotherapy. This affects the face and neck and hampers important functions such as eating, speaking, and swallowing. This has major implications for quality of life. Treatment can also be a financial burden, especially for younger patients.

Take charge of your life. Lead a happy, healthy life. Avoid tobacco, alcohol, and other addictions. Visit your dentist regularly and maintain good oral hygiene. Prevention is better than cure. In the case of any non-healing ulcers in the mouth, swelling in the neck, altered speech or swallowing, or altered bowel habits for more than two weeks despite treatment, do visit a doctor. Remember, early detection of cancer is curable.

Supplements like calcium and vitamin D are very popular among the masses due to the perception that they can help prevent fractures. A major study has shattered this common belief, which in turn claims that these supplements have no role whatsoever in falls and bone fractures. The British Medical Journal (BMJ) has published this landmark research.

The trial of this study studied data from 2014 to February 2025, where their database consisted of three sources, namely Medline, Embase, and CENTRAL.

The independent researchers in pairs monitored the trial, extracted data, and assessed risk of bias using the second version of Cochrane’s risk of bias tool. The results of the study were synthesized and appraised.

This study consisted of 69 trials, which were participated in by 153,902 participants. Most of the participants, 73% to be exact, were at no high risk of falling and fracturing. The results were that Calcium, Vitamin D, or Combined Supplements have little to no effect on fractures. This primary finding was ensured due to the high certainty of evidence.

The extensive exploration made the study robust and was based on heterogeneity across multiple subgroup analyses. The evidence from high-risk patients was limited due to residential care, calcium monotherapy, and combined supplementation.

Read Also: Calcium, Vitamin D Do Not Guarantee Protection From Fractures And Falls, These 8 Things Do!

Better Ways To Protect Your Bone Health

USPSTF recommends a few better ways to protect your bone health and prevent broken bones and falls.

Walk Regularly

Regular walks strengthen your muscles and bones, which helps you stay steady on your feet. It is as simple as practice makes perfect, so the more you walk, the better it is. Walking also improves your balance, making you less likely to fall.

Do Strength Training

Strength training, like lifting weights or using resistance bands, makes your bones stronger and helps prevent fractures if you do fall. It is like a safety cushion, but you must be careful while doing so because it can lead to injuries if done too much.

Practice Balance

Activities like tai chi, Pilates, and yoga can improve your balance and coordination, making you more stable and less prone to falls. These can also help you improve your muscle flexibility and strength, which in turn helps your body be stronger.

Read Also: Tomato-Soy Juice May Reduce Chronic Inflammation, New Study Says

Check Your Medicines

If you have osteoporosis, talk to your doctor about medications that can help strengthen your bones and lower your risk of fractures. Many medications can also have unsavory side effects like weakened joints, loss of muscle strength, etc.

Eat Enough Protein

A proper diet goes a long way when it comes to your entire body's health. So to keep up with your body’s nutrition and muscle health, eat more protein along with a balanced meal that includes loads of fiber, healthy fats, and carbs.

Get Your Eyes Checked

Having poor eyesight can be difficult; not only does it make life difficult without glasses, but it also increases the possibility of getting into minor accidents like bumping into people and missing objects placed in front of us.

Get Enough Sleep

Getting enough sleep is also important because when you are not sleeping, you get disoriented and can ignore even obvious things like the last step in the staircase. Make sure you get enough sleep to keep you fresh and focused.

Make Your Home Safe

Many things can cause you to have accidents, even in your home. To avoid such falls, make sure there are no loose ends like crooked floor panels, rugs that are sticking out, or protruding furniture that can hurt your knees.