Stress can affect you in many ways, influencing your physical and mental health, as well as your behavior.

Read Also: Things You Can Try To Help Manage Stress

It’s not always easy to recognize when stress is behind changes in how you feel or act.

Physical Symptoms

• Headaches or dizziness
• Muscle tension or pain
• Digestive issues
• Chest pain or rapid heartbeat
• Sexual problems

Mental Symptoms

• Difficulty focusing
• Trouble making decisions
• Feeling overwhelmed
• Persistent worrying
• Forgetfulness

Behavioral Changes

• Irritability and impatience
• Sleeping too much or too little
• Overeating or not eating enough
• Avoiding certain people or situations
• Increased drinking or smoking

Many people experience stress at times, and some even find it motivating.

However, if stress is interfering with your life, there are strategies to help manage it.

What Causes Stress?

Stress is usually a reaction to mental or emotional pressure, often linked to feeling a lack of control. Sometimes, though, it can occur without an obvious cause.

When you’re anxious or fearful, your body releases stress hormones like adrenaline and cortisol.

For some, this response can be beneficial, providing extra energy to focus or complete tasks.

But it can also lead to physical symptoms like a rapid heartbeat or sweating.

If stress becomes ongoing, it may result in additional problems.

Identifying the Cause

Recognizing the source of your stress can make it easier to handle. Common stressors include:

• Work: Job pressures, unemployment, or retirement
• Family: Relationship struggles, divorce, or caregiving
• Finances: Unexpected expenses or debt
• Health: Illness, injury, or loss

Even positive changes in life, such as buying a house, having a baby, or planning a wedding, can bring about stress.

Although it can be difficult to pinpoint why you’re feeling stressed, talking to someone might help in finding a solution.

Regardless of your age, there is compelling scientific evidence that staying physically active can lead to a healthier and more fulfilling life.

Regular exercise can greatly reduce the risk of serious health problems, such as coronary heart disease, stroke, type 2 diabetes, and certain types of cancer. It can also lower your risk of premature death by up to 30%.

Health Benefits

Being physically active is essential for maintaining good health and enjoying a vibrant life as you age.

People who regularly engage in physical activity experience a lower risk of:

• Coronary heart disease and stroke
• Type 2 diabetes
• Bowel cancer
• Breast cancer (in women)
• Early death
• Osteoarthritis
• Hip fractures
• Falls (in older adults)
• Depression
• Dementia, including Alzheimer’s disease

In addition, research indicates that physical activity can boost self-esteem, improve mood, enhance sleep quality, increase energy levels, and reduce stress.

Consuming more than 14 units of alcohol per week on a regular basis can pose serious health risks.

The number of units in each drink varies depending on its size and alcohol content.

Recent research has highlighted stronger connections between alcohol consumption and certain health conditions, including various cancers.

The previous belief that moderate drinking could benefit heart health has been reconsidered, with current evidence suggesting this protective effect is not as strong as once thought.

Low-Risk Drinking Guidelines

To reduce health risks associated with alcohol:

• Both men and women are advised to limit their alcohol intake to no more than 14 units per week.
• If consuming up to 14 units weekly, spread the drinking over at least 3 days.
• To lower your intake, try having several alcohol-free days each week.

If you are pregnant or planning to become pregnant, it’s safest to avoid alcohol entirely to minimize any risks to the baby.

No Completely “Safe” Drinking Level

Drinking under 14 units per week is considered low-risk but not entirely “safe,” as no level of drinking is free from risk.

Consuming over 14 units a week regularly for 10 to 20 years is associated with an increased risk of:

• Mouth, throat, and breast cancers
• Stroke
• Heart and liver disease
• Brain and nervous system damage

Excessive alcohol use can also negatively impact mental health, with studies showing links to self-harm, including suicide.

The health impact of alcohol depends on your overall intake—the less you drink, the lower your risk.

Risks of Heavy Drinking in One Session

Drinking heavily in a single session can increase the risk of:

• Accidents, potentially fatal
• Misjudging risky situations
• Loss of self-control, such as engaging in unprotected sex or violent behavior

To reduce risks during a heavy drinking session:

• Limit the amount you consume
• Drink slowly
• Eat food alongside alcohol
• Alternate alcoholic drinks with water or non-alcoholic beverages

A new study reveals that just five more minutes of exercise could significantly impact your blood pressure.

Dr. Jo Blodgett, the study’s lead author and a senior research fellow at the Institute of Sport, Exercise & Health at University College London, explained that incorporating even a few minutes of higher-intensity activities like brisk walking or cycling into your daily routine can lead to noticeable improvements in blood pressure levels.

The study, published in Circulation, analyzed data from nearly 15,000 participants who wore activity monitors and had their blood pressure tracked.

The participants’ daily activities were categorized into six types: sleep, sedentary behavior, slow walking, fast walking, standing, and more vigorous exercise.

Read Also: How To Lower Your Blood Pressure

Researchers examined the effects of replacing sedentary time with more active periods.

Even as little as five extra minutes of exercise per day was linked to lower blood pressure.

A modest increase of 10 to 20 minutes was associated with a clinically significant reduction in blood pressure—about a 2mmHg drop in systolic and 1mmHg drop in diastolic pressure, according to Blodgett.

Such changes can reduce the risk of heart disease and stroke, explained Dr. Susan Cheng, a cardiology professor at Cedars-Sinai Medical Center, who was not involved in the study.

Dr. Cheng emphasized the importance of the study’s findings, noting that even small changes in activity can lead to significant health improvements, especially given the typically sedentary nature of modern life.

Previous research has already shown that increased physical activity is linked to better blood pressure control.

What makes this study stand out is its focus on real-life habits rather than structured exercise programs, as noted by Dr. Mark Hamer, a professor at University College London and coauthor of the study.

He pointed out that while exercise can lower blood pressure, many people tend to return to sedentary behavior once a program ends.

The study also highlighted the extent of sedentary lifestyles, with the average middle-aged adult spending about 11 hours a day sitting, 3 hours standing, 1-2 hours walking slowly, and about an hour walking briskly.

On average, only 15-16 minutes per day are spent in higher-intensity activities.

Though the study is observational and can only show correlations, the findings suggest that small increases in daily physical activity can have a positive impact on heart health, according to Dr. Cheng.

The study also hinted that sedentary time might be more harmful to women’s blood pressure than to men’s.

However, replacing sedentary time with low-intensity activities like sleep or slow walking showed little benefit.

Dr. Blodgett noted that for more meaningful results, it’s better to replace sedentary time with higher-intensity activities, even if it’s just for a few minutes.

Dr. Shaan Khurshid, a cardiac electrophysiologist at Massachusetts General Hospital, recommends exercise that leaves you breathless to the point where speaking in full sentences becomes difficult.

The study also showed that even those who were the least physically active saw the biggest improvement, suggesting you can start small and gradually increase your exercise.

Dr. Blodgett advised aiming for an additional 5 minutes of high-intensity activity each day and building from there.

It’s normal to feel angry occasionally, but if anger is affecting your life negatively, there are steps you can take to manage it.

If you’re dealing with anger, stress, anxiety, or depression, there is support available to help you cope.

Ways to Manage Anger

• Recognize early signs of anger: Identifying when you’re starting to feel angry allows you to take action to calm down before it escalates.
• Pause before reacting: Take a moment to count to 10 and practice calming breathing techniques.
• Talk about your feelings: Share what’s making you angry with a friend or join a support group.
• Engage in physical activity: Running, walking, swimming, or yoga can help you relax and reduce stress.
• Boost your self-esteem: Consider becoming more assertive and working on improving your self-confidence.
• Seek peer support: Connect with others who share similar experiences to offer and receive support.
• Listen to mental wellbeing audio guides: These free resources can help you relax and alleviate stress.
• Try self-help methods: Consider techniques like cognitive behavioural therapy (CBT) to manage your anger.
• Set small, achievable goals: Don’t overwhelm yourself by trying to tackle everything at once.
• Focus on what you can control: Instead of dwelling on things you can’t change, direct your energy towards improving your emotional state.
• Remember you’re not alone: Many people experience anger, and support is available for you.
• Avoid unhealthy coping mechanisms: Relying on alcohol, cigarettes, gambling, or drugs to manage anger can harm your mental health.

By trying these strategies, you can better manage your anger and improve your well-being.

It’s normal to experience stress at times, and some people even find it motivating or helpful.

However, if stress is affecting your life, there are ways to manage it.

Ways to Manage Stress

• Talk about your feelings: Open up to a friend, family member, or professional.
• Engage in stress-relief activities: Exercise, make time for yourself, and check out resources like “10 Stress Busters” for ideas.
• Practice time management: Using simple time-management techniques can help you regain control.
• Use calming breathing exercises: Deep breathing can help you feel more centered and relaxed.
• Plan for stressful situations: Preparing for busy days or events, like long trips or making to-do lists, can make a big difference.
• Seek peer support: Connecting with others who have similar experiences can provide helpful support. Check out the Mind website for more on peer support.
• Listen to mental wellbeing audio guides: These free guides can help you relax and refocus.
• Avoid multitasking: Focus on completing small, achievable goals instead of trying to do everything at once.
• Don’t dwell on things beyond your control: Focus on the actions that can improve your well-being.
• Don’t isolate yourself: Remember that many people experience stress, and there is support available.
• Avoid relying on alcohol, cigarettes, gambling, or drugs: These can worsen your mental health over time.

By trying out these strategies, you could see a positive change in how you manage stress.

Tiredness is often caused by factors like stress, lack of sleep, poor nutrition, and other lifestyle choices.

To help increase your energy and feel more refreshed, try these practical self-care tips:

1. Eat Regularly
   Consume balanced meals and snacks every 3-4 hours to keep your energy up. This helps maintain steady blood sugar levels and prevents energy drops from infrequent, heavy meals.
2. Stay Active
   Even if you’re tired, exercise can help boost energy over time. Start small with short activities, like a 15-minute walk, and gradually build up. Aim for 2.5 hours of moderate aerobic exercise, like brisk walking or cycling, each week.
3. Maintain a Healthy Weight
   Excess weight can drain your energy and put extra strain on your heart. A balanced diet and regular exercise can help you reach and maintain a healthy weight, improving both your energy and overall health.
4. Prioritize Quality Sleep
   Good sleep is crucial for staying energized. To improve sleep, try:

• Going to bed and waking up at the same time each day.
• Avoiding naps during the day.
• Unwinding before bed with calming activities like reading or listening to soothing music.

5. Reduce Stress
   Stress can sap your energy. Add relaxing activities to your routine, such as:

• Going to the gym, practicing yoga, or tai chi.
• Spending time with friends or listening to music.
  Anything that helps you relax can help you feel more energized.

6. Consider Talking Therapy
   If stress or low mood is contributing to your fatigue, counseling or cognitive behavioral therapy (CBT) may help. Talk to a healthcare provider about options or look into private therapy services.
7. Cut Back on Caffeine
   While caffeine can make you feel awake, it disrupts sleep and may cause fatigue later. Gradually reduce your caffeine intake, particularly in the evening, to avoid interfering with your sleep.
8. Limit Alcohol Intake
   Although alcohol may make you feel sleepy initially, it disrupts deep sleep, leaving you tired the following day. Try to limit alcohol, especially before bedtime, and aim for alcohol-free days during the week. The NHS recommends not exceeding 14 units of alcohol per week for both men and women.
9. Stay Hydrated
   Even mild dehydration can cause fatigue, so drink plenty of water throughout the day, particularly after exercise. A glass of water can quickly help boost your energy when you’re feeling sluggish.

By incorporating these habits into your routine, you can improve your energy, manage stress better, and live a healthier life.

Low blood sugar, or hypoglycemia, occurs when your blood sugar level drops below 4 mmol/L.

It requires quick treatment to prevent it from worsening, but it’s generally manageable on your own.

On the other hand, high blood sugar, or hyperglycemia, is when blood sugar levels are too elevated.

Recognizing Low Blood Sugar

Hypoglycemia primarily affects individuals with diabetes who are on insulin or certain diabetes medications. It is rare in people without diabetes.

Common symptoms of low blood sugar include:

• Hunger
• Dizziness
• Anxiety or irritability
• Sweating
• Shaking
• Tingling in the lips
• Heart palpitations
• Fatigue or weakness
• Blurred vision
• Confusion

In severe cases, symptoms may escalate to seizures, fainting, or loss of consciousness.

Low blood pressure is defined as a measurement under 90/60 mmHg.

While it doesn’t always cause noticeable symptoms, treatment may be required if symptoms arise.

Symptoms of Low Blood Pressure

If you frequently experience symptoms such as:

• Lightheadedness or dizziness
• Nausea
• Blurred vision
• General weakness
• Confusion
• Fainting

it’s important to check your blood pressure, as these could indicate it’s too low.

If these symptoms occur when you stand up or change positions quickly, it may be a condition called postural hypotension, a type of low blood pressure.

Causes of Low Blood Pressure

Blood pressure can vary throughout the day, influenced by your activities or emotions. Several factors that can cause low blood pressure include:

• Being physically fit
• Genetic factors
• Aging
• Pregnancy
• Medical conditions like diabetes
• Certain medications

Tips for Managing Low Blood Pressure Symptoms

To manage low blood pressure symptoms, try the following:

• Rise slowly from sitting or lying positions
• Transition slowly from lying to sitting or standing, especially when getting out of bed
• Eat smaller, more frequent meals and rest after eating
• Drink more fluids

• Avoid standing or sitting for long periods
• Refrain from sudden movements or bending down quickly
• Limit alcohol consumption