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HEALTH & WELLNESS AUGUST 07, 2026 | The Indian Eye 41

Healthy Habits Can Increase Stress IIM Bangalore

hosts
Hormone Levels: Experts Happiness and

eople striving to lead healthi- Wellness Fest
er lifestyles may unknowingly
Pbe triggering higher levels of
cortisol the body’s primary stress he Indian Institute of Man-
hormone through certain well-inten- agement Bangalore (IIMB)
tioned habits, according to nutrition Ttransformed its campus into
experts. While balanced eating and a vibrant hub of creativity, mindful-
regular exercise remain essential ness and community engagement as
for overall health, experts caution it hosted its Happiness and Wellness
that excessive or poorly timed rou- Fest, an initiative aimed at encour-
tines can have the opposite effect, aging holistic well-being among stu-
contributing to chronic stress rather dents, faculty and staff. The event
than reducing it. underscored the institute’s growing
Nutritionists say one of the most emphasis on mental health and emo-
common mistakes is engaging in tional resilience alongside academic
intense workouts without allowing excellence.
the body sufficient time to recover. The festival featured a wide
Overtraining places prolonged stress range of activities designed to help
on the body, prompting sustained participants unwind, connect and
cortisol production that may lead also place physiological stress on the Symptoms such as persistent fatigue, express themselves creatively. Art
to fatigue, muscle breakdown and body by limiting essential nutrients irritability, poor sleep, difficulty con- installations, music, dance, interac-
disturbed sleep over time. Similarly, needed for hormone balance. centrating and unexplained weight tive workshops, storytelling sessions,
prolonged fasting or skipping meals Health professionals emphasize changes may indicate chronically el- games and wellness activities encour-
in the pursuit of weight loss can sig- that healthy living should focus on evated cortisol levels and should not aged attendees to step away from the
nal the body to release more cortisol consistency rather than extremes. be ignored. pressures of academic life and en-
to maintain blood sugar levels. They recommend incorporating bal- Rather than chasing perfection, gage in experiences that fostered joy,
Another habit linked to elevat- anced meals with adequate protein, nutritionists stress that sustainable reflection and collaboration.
ed cortisol is excessive caffeine con- healthy fats and complex carbohy- lifestyle habits tailored to individual Several sessions focused on
sumption, particularly on an empty drates, scheduling rest days between needs are more effective for long- mindfulness, stress management
stomach. Experts explain that while strenuous workouts, avoiding exces- term health. A balanced approach and emotional well-being, highlight-
moderate coffee intake is generally sive caffeine intake, and prioritizing that combines nutritious eating, ing the importance of maintaining a
safe, consuming multiple cups early quality sleep to help regulate cortisol moderate physical activity, stress healthy work-life balance in demand-
in the day without food may amplify naturally. management and sufficient recovery ing educational and professional
the body’s stress response. Restric- Experts also advise paying at- remains the most reliable strategy for environments. Organisers said the
tive diets that eliminate entire food tention to the body’s signals instead supporting overall well-being while festival sought to create an inclusive
groups without medical necessity can of following rigid wellness trends. keeping cortisol levels in check. space where members of the IIMB
community could celebrate creativi-
ty while strengthening interpersonal
Balanced Breakfast Key to Sustained Energy connections.
The initiative reflects a broader
A satiety and reduce the likelihood of in maintaining a healthy metabol- shift among higher educational insti-
tutions towards integrating wellness
balanced breakfast rich in
protein, whole grains, healthy
mid-morning energy crashes.
ic rate. While no single food can
into campus culture. With concerns
Nutritionists also advise choos-
fats and fibre can help sustain
receiving increased attention nation-
balanced meals containing protein
energy levels, improve concentration ing minimally processed foods over dramatically “boost” metabolism, over student stress and mental health
and support healthy metabolism, ac- packaged breakfast items that are and fibre contribute to diet-induced wide, universities and management
cording to nutrition experts. Rather often high in added sugars, sodium thermogenesis—the energy the body institutes are increasingly investing
than relying on sugary cereals or re- and saturated fats. Whole grains expends while digesting food—and in programmes that support psycho-
fined carbohydrates, health special- such as steel-cut oats, bran cereals help support long-term weight man- logical well-being in addition to aca-
ists recommend meals that provide a and whole-wheat bread provide fibre agement. demic achievement.
steady release of energy throughout that supports digestive health and For people with busy schedules, Participants described the festi-
the morning. sustained energy, while protein-rich experts recommend preparing quick, val as a refreshing break from rou-
Experts say breakfast should foods including eggs, yogurt, nuts nutrient-dense breakfasts such as tine, with many appreciating
combine slow-digesting carbohy- and seeds aid muscle maintenance overnight oats, fruit-and-yogurt par- the opportunity to engage in ar-
drates with a quality source of protein and keep hunger at bay. faits or smoothies blended with fruit, tistic pursuits and collaborative ac-
and fruits or vegetables. Whole-grain Research further suggests that yogurt and nuts. They stress that tivities in a relaxed setting. Creative
toast with eggs, Greek yogurt topped metabolism is influenced by sever- making healthier breakfast choices performances and experiential work-
with berries and nuts, or a bowl of al lifestyle factors beyond breakfast consistently, rather than following shops drew enthusiastic participation
oatmeal with fruit are among the alone. Regular physical activity, ad- fad diets, can improve overall nutri- throughout the day, reinforcing the
recommended options. These meals equate sleep and avoiding overly tion, heart health and daily produc- idea that learning extends beyond
help stabilize blood sugar, promote restrictive diets play a greater role tivity. classrooms.

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