The increased focus on mental health in the last few years has seen more and more people turning to things like mindfulness, meditation and talking therapies to cope with stress. While these techniques can be very effective, it’s important to remember that stress isn’t ‘all in your head’ – it can have a serious physical impact as well. “Stress is how you feel and respond when life puts you under a lot of pressure,” says Dr Luke Powles, associate clinical director at Bupa Health Clinics. “A certain amount of stress can be positive, as it can help you prepare for challenges and respond to them,” Powles adds. “But too much stress, especially over a long period of time, can cause both mental and physical problems.” That’s why it’s vital to look at the sources of stress in your life and be aware of both the short and long-term symptoms. Here’s how stress can affect different parts of the body… Heart and lungs A sudden surge of stress can make you feel like you’ve just run up several flights of stairs. “Immediately, you’re going to get an increase in your heart rate, with that almost panic attack or anxiety-like feeling,” says Dr Alka Patel, aka the Health Hacktivation Doctor. “Your breathing rate is going to speed up as well, because you’re trying to oxygenate your blood.” That’s also why you might get sweaty palms or pits: “You get vasodilatation of your blood vessels – you’re basically trying to increase blood flow to your body, so sweating is a very immediate phenomenon for most people.” Stressful situations can raise your blood pressure temporarily too, Powell says: “If you’re stressed over a long time, you could possibly develop long-term high blood pressure.” The link between stress and heart disease is mitigated by other factors. “Stress may not directly cause coronary heart disease, such as a heart attack or stroke and cholesterol,” says Powell. “But if you smoke, drink, or eat more to cope with stress, you increase your risk of these. Stress may also increase the risk of type 2 diabetes.” Doctors also warn about heart rate variability (HRV), meaning the variation in the pauses between heartbeats. “You want a high HRV because you want to be adaptable,” Patel explains. “When you’re under chronic stress your HRV starts to drop, and that tells you that you’re not resilient in the face of stress.” Stomach and gut Feeling too anxious to eat? Or craving carbs when you’re under pressure? “You’re releasing this surge of cortisol, the stress hormone, very quickly, which is then trying to get as much sugar and fuel on board,” Patel explains. “A lot of people will then either notice the hunger response: ‘I’ve got to eat lunch to manage my stress’. Or you notice the dip, which is: ‘I don’t want to eat, I can’t eat anything else’.” You might experience digestive issues as well, she continues: “With an immediate stress reaction, everything else in your body has to stop. This means you can start to get those symptoms of diarrhoea, upset stomach, that kind of thing, because all of those digestive processes have to have to halt in order to manage your stress.” There are also some links between chronic stress and certain illnesses, including digestive complaints. “If you have a pre-existing health condition, stress could make it worse, or flare up,” says Powell. “Examples of conditions that can be aggravated by stress include irritable bowel syndrome, eczema, asthma and psoriasis.” Muscles A surge of stress can cause muscle spasms called fasciculation and tension in the cervical muscles of the neck, which might lead to a headache. “People don’t necessarily associate headaches with muscles, but you can get spasms in your upper neck muscles and shoulders,” Patel says. “You feel the tension in the muscles going over your scalp – and that’s why we call these tension headaches.” Teeth and mouth Stress can also harm your oral health, which should be dealt with by a dentist. “Teeth grinding (bruxism) is often linked to stress, but lots of people aren’t aware they have the condition because it happens in their sleep,” says Powell. “Symptoms include headaches, earache, stiffness and pain in the jaw or mouth; teeth which are breaking or look worn down; and facial swelling.” Inflammageing A hot topic among longevity specialists in recent years, ‘inflammageing’ means chronic inflammation that has a damaging effect and is caused by a variety of diet and lifestyle factors. “Stress accelerates ageing, and then there’s a whole cascade of stuff that goes on as a result of that,” says Patel. “[It affects] your immune response, the communication between your cells, muscle function and your bones.”

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Holidays and hot weather are brilliant for raising your spirits during summer, but they can wreak havoc on your hair – especially if it’s wavy, coiled, kinked or curly. Sun, sea and swimming pools – or all of the above – can leave your crowning glory looking frizzy and lacklustre by the time September rolls around. “Curly hair can be more fragile than straight hair because the cuticle layer remains more raised than it is on straight hair, which leaves it more vulnerable to breakage,” says Kevin Hughes, global artistic director at Moroccanoil. Plus, if your strands aren’t healthy and hydrated it’s harder to get that gorgeously glossy, defined look, because curly hair naturally tends to be less shiny. “When there are twists and turns in the hair shaft, it absorbs parts of that reflection, reducing some of the shine that we see,” Hughes explains. “This dullness is increased if the hair is damaged or distressed by UV rays, sea and environmental aggressors.” But it doesn’t have to be that way. Here are six expert-approved ways to rejuvenate curly hair… 1. Soothe your scalp “Curly hair has less moisture than straight hair because the oil from the scalp cannot move down the strands of hair as easily,” says Hughes. This problem can be exacerbated in summer if you’ve been sunbathing without a hat. “Occasionally I see dry or damaged scalp on clients who have braids and textured styles, as it is more exposed to the sun and subject to sunburn,” he says. Just as you would apply aftersun to parched skin and keep it covered, treat your scalp to a moisturising serum or mask and leave it on overnight. “I would be sure to use some aloe vera, apply to your scalp and wash less often to allow the natural oils to replenish and balance the scalp,” says Hughes. 2. Detangle knots “Healthy curls and coils are well-defined, springy and bouncy – lack of definition and tangles could indicate damage,” says Jennie Roberts, afro hair Expert at SheaMoisture UK. She recommends regularly detangling to “prevent knots and tangles from forming, which can lead to breakage. Use a brush or comb designed for curly and/or coily hair to avoid damaging the curls, kinks and coils”. Hughes suggests applying conditioner to wet hair before you wash it as an extra detangling step: “The conditioner will break down what is in the hair and rinse away with the conditioner, so the shampoo won’t make it worse than it already is.” 3. Bring back the bounce “Gently stretching a strand of hair should result in some level of elasticity without immediate snapping,” says Roberts. “If your hair breaks easily without any flexibility, it might be damaged.” From shampoo to styling, hydrating products are key for repairing your locks, says Hughes: “Look for ingredients that moisturise the hair, like panthenol and jojoba, as well as strengthening ingredients, like vegetable proteins.” Roberts adds: “Consider using a deep conditioning treatment at least once a week to maintain moisture levels.” 4. Avoid heat and chemicals “Minimise the use of heat-styling tools like blow dryers and straighteners, as they can cause further damage, especially in humid conditions,” says Roberts. Always use a heat protection spray, and if you’re planning a summer escape, try to resist the urge to book salon appointments for anything other than a trim. “Wait until you get home from holidays before you have any chemical treatments such as colouring, perming, or relaxing,” Roberts says. “As you’ll be able to assess the condition of your hair better – the heat and weather will just add to the damage.” 5. Revive your curls While it may be tempting to reach for a heat styling wand when you want to zhoozh up your curls, if you want to protect your locks, it’s better to use a gentle hair routine during the summer months. Starting with freshly washed hair, Hughes says: “Make sure to blot it dry with a towel, meaning don’t be rough with it, then spritz through a heat protection spray – this will be the last time you comb through your hair.” Next, he says: “Scrunch the hair from the ends up to the scalp with the palm of your hand, then use a diffuser to dry the hair – essential to keep from blowing the curls around and getting frizzy.” If you do have any frizzy areas, use a heat styler sparingly: “Use a curling iron the same size as your curl; pick up random pieces of hair and redefine the curl with the iron.” 6. Lightweight styling products “Choose lightweight products to prevent buildup and to avoid weighing down your curls in the humid weather,” says Roberts. “Hair butters and creams will melt, so water-based products are always advised.” This is particularly important for the final step in your styling routine. “Use a curl-enhancing styling product,” says Hughes, such as a mousse or cream, to scrunch and set your locks. “Don’t brush or comb through your curls after hair is dry.” Charles Worthington Moisture Seal Leave-In Conditioner, £8.99, Superdrug SheaMoisture Strengthen & Restore Hair Treatment Masque, £12.99, Boots Osmo Curl Revival Replenishing Cream, £10.99, Sally Beauty Briogeo Curl Charisma Rice Amino and Quinoa Frizz Control Gel, £21, Cult Beauty Moroccanoil Curl Defining Cream, £26.85

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While your child may be excited about returning to school this September, there’s also a little anxiety about the one thing that can put a spanner in the works: a cold. As Dr Dave Nichols, of MyHealthChecked, an at-home wellness testing company, puts it: “The return to school following the summer holidays often coincides with a rise in a number of respiratory illnesses, including the common cold.” Common symptoms include a cough, sore throat, nasal irritation, nasal discharge (rhinorrhoea), a fever or generalised malaise, explains Nichols. “While the common cold can affect all population groups, the National Institute for Health and Care Excellence report this to be far higher amongst children, who experience an average of five to eight colds per year.” Nichols continues: “Adults who have regular contact with children are also seen to have colds more frequently.” He says children are especially important in the transmission, acting as reservoirs for the infection as they have fewer antibodies and a more immature immune system, making them more susceptible to the common cold. “Direct contact with the skin or hand contact with an infected object are key ways the virus is transmitted,” notes Nichols. “Which explains why numbers seen amongst children are higher, as they are more likely to have close contact with each other in nursery and school.” While there is no cure for the common cold, he says prevention remains crucial in order to protect ourselves from illness. Here are some top tips to reduce the chances of catching a cold… Adopt good hygiene measures Basic good hygiene measures are an important way of reducing the transmission of viruses, says Nichols. Wash hands frequently with warm soap and water if you (or the kids) have symptoms, or have come into close contact with someone who has symptoms. He says to avoid sharing items within households, such as towels, can also help. Get into a physical exercise routine Ensuring regular physical exercise is important because it has been shown to reduce the chances of people developing viral illnesses such as the common cold, advises Nichols. “Exercise plays an important role in boosting immunity by increasing the circulation of some important immune cells, which fight against infection,” says Nichols. “It also plays a key role in helping to reduce stress and the release of stress-related hormones within the body, which has an important impact.” Eat healthy foods to maximise your wellbeing “Eating well will help support a good functioning immune system,” says Dr Emeka Okorocha, medical doctor and TV personality. “The body needs a range of nutrients and vitamins to stay strong and healthy, and prevent the development of disease.” He highlights the following vitamins… “Vitamin A, which is converted from beta carotene found in vegetables such as sweet potatoes and beetroots, is very good for helping support the mucosal lining in your nose and lungs – and helps defend against infection. “Vitamin C has always been considered a good preventative vitamin from catching colds, this can be found naturally in fruits like strawberries, blueberries, blackberries and raspberries – and in leafy vegetables like spinach as well as broccoli, peppers and peas. “Vitamin D that many of us get from natural sunlight is also ideal for overall health – and studies have shown that people lacking in vitamin D are more likely to succumb to infection.” In winter months, when there are lower levels of natural sunlight, he says you can obtain vitamin D from foods such as salmon, mackerel, eggs, and mushrooms. Berries are very beneficial Okorocha continues: “I love fresh berries – strawberries, raspberries and blueberries, for example, are high in antioxidants and contain lots of vitamin C, which helps our bodies to produce antibodies that keep us from getting sick. “Berries are also high in flavonoids which help protect cells in our immune system by promoting activation and secretory processes within cells.” He says studies have indicated that regularly eating fruits such as blueberries may decrease your likelihood of catching a cold. Get adequate rest and sleep Ensuring you’re getting adequate amounts of rest and sleep is crucial in helping to reduce your risk of becoming unwell, urges Nichols. “A healthy adult needs between seven to nine hours of sleep per night, with children requiring longer,” says Nichols. “Sleep quality has been shown to be an important predictor of immunity, with those regularly sleeping under the recommended amounts more likely to develop a cold. “Improving your sleeping pattern is therefore an important way to reduce the chances of becoming unwell.” Read More Former royal chef explains why Prince William and Kate’s children don’t eat with them ‘You think it’s going to be a money making machine’: How modern life killed the hobby People defend bride after father-in-law explains why he left wedding early 4 hacks to get teens off the sofa and get active – as study warns of heart damage Elle King opens up about her ‘deep depression’ amid two-year postpartum journey BBC Radio 2’s Tony Blackburn reveals he had sepsis and pneumonia in health update