Stress can wreak havoc on women’s physical and mental health.
By Deborah Jeanne Sergeant
Juggling the demands of elder and child caregiving, housework, employment and the mental load of managing the household, many women feel plenty of stress.
According to the American Psychological Association, “women are more likely than men (28% vs. 20%) to report having a great deal of stress (8, 9 or 10 on a 10-point scale).”
The APA also reported that nearly half of the women surveyed said their stress levels have increase in past five years compared with only 39% of men.
“Women are more likely to report physical and emotional symptoms of stress than men, such as having had a headache (41% vs. 30%), having felt as though they could cry (44% vs. 15%), or having had an upset stomach or indigestion (32% vs. 21%) in the past month,” the APA further states.
Marge Pickering Picone has worked in nutrition and health for 40 years and operates Professional Nutrition Services of Rochester, Inc. in Webster.
“My biggest clientele is women who are all stressed out and things aren’t fun anymore,” she said. “They come in because their cycles are wonky. Their digestive tracts don’t work right. They have migraines. I tell them everything runs on fuel. If you burn it up on stress, you won’t be able to digest food. Your joints will keep bothering you because your lymph system isn’t working.
“It’s all about making the balance in their work and home. The first thing a woman cuts out is taking care of herself when taking care of others. I try to teach them that if they don’t put their oxygen mask on first, they can’t take care of anyone else.”
Experiencing chronic stress is not just a distraction. It affects the body biologically.
Physician Elizabeth Bostock, executive medical director of Obstetrics and Gynecology at Rochester Regional Health, said that chronic stress “leads to the activation of the sympathetic nervous system, chronic release of catecholamines and cortisol and chronic inflammation. This knowledge allows us to take proactive steps to reduce these effects.”
She added that women may be more vulnerable to the effects of unchecked stress than men and that stress can contribute to increased risks for heart disease, weight gain, infertility, immune system dysfunction and accelerated biological aging.
The reason behind why it happens is that chronic stress keeps the body in the state of “fight or flight” by releasing too much cortisol, a hormone that helps the body respond to temporary stressors.
“Over time, this results in the dysregulation of most body systems, with the heart, immune system and brain being among the first to be affected,” Bostock said. “Research has shown that the functioning of the immune system and brain is most closely related to health span, the period of time during which we lead healthy, active lives. So overall, chronic stress reduces health span, which is the number of years we can expect to live in good health.”
Fortunately, mitigating the effects of stress can help reduce risk of these poor health outcomes and improve quality of life.
Bostock recommends eating a balanced diet, engaging in regular physical activity, practicing mindfulness, staying connected socially and following through on social determinants of health. She described a balanced diet as a whole-food diet, as opposed to one high in processed foods, which increase inflammation and stress. The Mediterranean diet is a positive example, as it promotes consumption of produce, legumes and beans, whole grains, and healthful fats like olive oil and “is associated with a reduced risk of heart disease and other chronic conditions,” Bostock said.
Staying active can help mitigate stress. Small spurts of activity throughout the day can help, such as periodic 10-minute walks. Bostock also recommends mindfulness and meditation, as just spending a few minutes breathing mindfully can reduce stress. She likes the Insight Timer app for guided meditations and meditation courses.
Isolation is not good for people facing chronic stress. Joining community groups, making friends through apps like Meetup and reaching out to people at organizations such as a class, church or club can combat isolation and create a sense of community.
“Social connection is a powerful tool in stress reduction,” Bostock said. “When we spend time with others, we don’t feel as alone in the world. Recognizing and managing stress are an important part of living healthy lives. Your health care provider is also a great resource for stress reduction ideas. We cannot live in a stress-free world, but we can manage our ability to handle stress. Try any of the ideas above. One small change can make all the difference.”