Stress can affect women more than men. It can have a significant impact on women physically, emotionally and mentally. Let’s start by looking at what it is.
What is stress?
Stress is a normal human reaction to changes or challenges (called stressors) when the body produces physical and mental responses. The fight-or-flight response is a built-in stress response, controlling heart rate, breathing, vision changes and more, These responses help the body adjust to the new situations. Stress can be positive, keeping us alert, motivated and ready to avoid danger. For example, if you have a race or a test to do, the automatic response might help your body work harder. However it becomes a problem when stressors continue over a long period without relief or relaxation, causing wear and tear on the body.
Here are the ten ways stress impacts the female body:
- Hormonal imbalances: Cortisol, the stress hormone, can disrupt the delicate balance of hormones in the female body, leading to issues with the menstrual cycle, fertility and during menopause.
- Digestive problems: Being under stress can result digestive issues such as diarrhea, constipation, and irritable bowel syndrome.
- Weight gain: Cortisol causes an increase in appetite and cravings for unhealthy foods, leading to weight gain and difficulty to loose weight.
- Skin problems: Stress can exacerbate skin conditions such as acne, eczema, and psoriasis and can cause acne breakouts, severe itching, rashes and hives.
- Anxiety and depression: The impact on emotional well-being can start with irritability, moodiness and sadness but it can lead to mental health problems like depression and anxiety.
- Insomnia: When exposed to prolonged and regular stress in life it can be difficult to fall asleep or stay asleep, leading to fatigue and other health problems.
- Increased risk of heart disease: Chronic stress can lead to high blood pressure and other cardiovascular issues. Women are at a higher risk of heart attacks due to stress than men.
- Weakened immune system: Stress requires a lot from the body as a result can lower the body’s defenses against infections and illnesses.
- Cognitive problems: This includes memory loss and the decreased ability to concentrate.
- Decreased sex drive: Women often experience can lower libido and lead to sexual dysfunction and relationship problems.
What can you do to counteract the impact of stress?
The first step is to recognize the situation and start to make healthy life changes. These can include the followings:
- An exercise routine with built-in periods of recovery and self-care can help women manage stress.
- Exercise when you feel symptoms of stress coming on.
- Positive mindset: At the end of each day, take a moment to think about what you’ve accomplished — not what you didn’t get done.
- Maintain a journal and write down your thoughts.
- Reduce habits like smoking or drinking alcohol.
- Set goals for your day, week and month to help you feel more in control of the moment and long-term tasks.
- Consider talking to a therapist or your healthcare provider about your worries.
Personal Wellness Plan
- Practice relaxation regularly, such as meditation, yoga, tai chi, chi gong, breathing exercises and muscle relaxation.
- Take good care of your body by eating right, exercising and getting enough sleep to support your body handle stress better.
- Stay positive and practice gratitude, acknowledging the good parts of your day or life.
- Let go of worry about things you cannot change and accept that you can’t control everything.
- Learn to say “no” when you are too busy or stressed.
- Maintain healthy relationships by staying connected with people who keep you calm, make you happy, provide emotional support and help you with practical things.