तनाव

Long-term stress shows up across the body. Mind: racing thoughts and irritability. Sleep: trouble falling or staying asleep. Heart: faster pulse and higher blood pressure. Gut: acidity, bloating and changed bowels. Skin: acne and eczema flare-ups. Muscles: tight neck, jaw and shoulders.

The stress-hormone chain (HPA axis). 1. Brain: the hypothalamus senses a threat. 2. Pituitary: sends a signal hormone called ACTH. 3. Adrenals: the glands above the kidneys respond. 4. Cortisol: raises blood sugar and alertness. Off switch: cortisol tells the brain to stop the alarm; in long-term stress this signal weakens.

Stress keeps cortisol high at night, which leads to poor sleep. Poor sleep makes the brain's alarm more reactive, which feeds anxiety. Anxiety makes small worries feel bigger, which adds to stress. Breaking any one link helps the others.

Stress vs anxiety. Cause: stress is a response to a pressure you can name; anxiety is worry that continues without a clear trigger. How long: stress usually eases when the pressure passes; anxiety can last after it has gone. How it feels: stress feels like overwhelm, tension and irritability; anxiety feels like dread, unease and “what if”. What helps: for stress, solving or reducing the pressure; for anxiety, calming the alarm itself. Both share the same stress-hormone system.

Ashwagandha (Withania somnifera). Part used: root. Traditional use: a Rasayana for strength, sleep and recovery. Research: small trials show lower stress scores and morning cortisol over 6 to 12 weeks; long-term safety is not well studied. Avoid if pregnant or breastfeeding, with liver disease, thyroid or autoimmune conditions, or before surgery. Ask your doctor first.