This is a guest post by Leah Harris, the blogger and founder of a Natural Endeavor. In this article, Leah discusses the advantages of reducing everyday stress, especially for women.
Stress is something we all experience. When we feel stressed, it often manifests physically—like a fluttering sensation in the chest, a heavy feeling in the stomach, or even nausea. Many factors can contribute to stress for women, such as work, family responsibilities (especially with young children), financial pressures, maintaining health, and, of course, menstrual cycles.
Have you ever considered the long-term effects of unmanaged stress on your mind and body? Or how it specifically impacts women? To effectively reduce chronic stress, we first need to understand its biological causes and explore natural ways to relieve it.
Cortisol, often referred to as the stress hormone, is released during stressful times, but it also plays a crucial role in our overall health. This steroid hormone helps regulate metabolism, blood sugar, and blood pressure. However, too much cortisol can lead to negative effects. Some symptoms of elevated cortisol include:
By managing stress, we can alleviate some or all of these symptoms. Additionally, there are several significant benefits to stress reduction, particularly for women. While many of these advantages are specific to women, men can also experience positive effects from reducing stress.
Let’s explore seven benefits of stress reduction that you might notice when you eliminate stress from your life. For women, hormones seem to influence everything. Our sex hormones—estrogen, progesterone, and testosterone—affect our sex drive, emotional well-being, and even our ability to conceive.
Cortisol can disrupt our hormonal balance, leading to feelings of fatigue, bloating, irritability, heightened emotions, anxiety, and depression, and it can even affect our weight management. This sounds familiar, doesn’t it? Elevated cortisol levels can deplete our sex hormones, particularly progesterone, which is essential for pregnancy.
Progesterone peaks during the luteal phase, right after ovulation, preparing the body for potential pregnancy. If cortisol levels are high and progesterone is low, the body may struggle to maintain a pregnancy, leading to painful and heavy periods.
By reducing stress, we can help balance our female hormones, alleviate some PMS symptoms, and make life easier by having a clearer understanding of our menstrual cycles. If you have an irregular cycle, you might wonder what’s causing the disruption. Factors like hormonal imbalances or PCOS can contribute, but stress is also a significant factor.
High cortisol levels can impact the pituitary gland, which is responsible for hormone production and release, as well as the adrenal glands. For women, this can lead to lower sex hormone levels, irregular menstrual cycles, and missed periods. Lowering stress can relieve pressure on these glands and help regulate cycles.
Stress also affects our sex drive. Research shows that women experiencing high stress may have a reduced libido or a lack of interest in sex. This is due to stress triggering cortisol release, which can lower testosterone levels and decrease sexual desire. Reducing stress can lead to a healthier sex drive, increased energy, and a more positive outlook on life.
If you’ve ever tried to lose weight, you know how frustrating it can be when the scale doesn’t budge. Stress might be a contributing factor to this plateau. When we’re stressed, our adrenal glands release adrenaline and cortisol into the bloodstream. Excess cortisol can spike blood sugar levels, leading to cravings for sugary foods. Consuming these foods while stressed can cause our bodies to store fat, particularly around the abdomen, and can slow down metabolism.
By minimizing stressors, we can reduce the likelihood of fat storage and maintain a healthier metabolism. A good night’s sleep significantly impacts how we feel the next day. Studies indicate that people under constant stress often struggle with sleep. Insomnia, which makes it difficult to fall asleep or stay asleep, is frequently caused by stress. Even if you don’t have insomnia, ongoing stress can lead to symptoms associated with it, leaving you feeling irritable and fatigued the next day.
Addressing stress can help alleviate insomnia and improve sleep quality. Interestingly, reducing stress can also have a positive effect on vaginal health. Estrogen helps maintain healthy bacteria levels in the vagina, which is crucial for preventing infections. High cortisol levels can lower estrogen, increasing susceptibility to infections. Lowering stress can help maintain hormonal balance and healthy vaginal acidity.
While there’s no definitive research linking high stress to cancer, it may increase susceptibility. Stress can significantly weaken the immune system, and in women with existing breast cancer, high stress might contribute to its spread. Reducing stress could potentially enhance your immune system’s ability to combat factors that may lead to cancer.
Consider taking supplements for stress reduction, especially those containing adaptogens like Ashwagandha or Reishi. Adaptogens can help soothe fatigued adrenal glands and assist your body in adapting to stress. These supplements are widely available in health food stores. My favorite brands for adaptogens include Four Sigmatic, LifeSeasons, and Gaia Herbs.
If you can’t completely cut ties with toxic individuals who add negativity and stress to your life, try to limit your interactions with them. Engaging with such people often leads to feelings of worthlessness and anxiety. If you’ve tried talking to them and they’re unresponsive, it may be time to distance yourself.
Finding activities that help reduce stress is essential. Personally, I’ve found yoga and Tai Chi to be incredibly beneficial, along with occasional meditation and guided breathing. The movement in yoga and Tai Chi fosters a connection between mind and body that I haven’t experienced with anything else. Both practices can enhance posture, balance, flexibility, strength, cognitive function, and mood, making them excellent stress-relief options.
You can find yoga and Tai Chi videos on YouTube to help you practice relaxation and stress reduction, or check out Avocadu’s Yoga Fat Loss Bible for a gentle yoga program suitable for any fitness level.
Sometimes, talking to someone who doesn’t know you or your friends and family can be helpful. Therapy can be a valuable resource for understanding your emotions. I have friends who have had positive experiences with therapy and feel much better as a result.
Establishing an evening self-care routine can also be effective for stress reduction. Our brains thrive on routine and structure, providing a sense of control and reliability. Stress often arises from uncertainty, so creating a safe and structured evening routine can help calm your mind. If you’re looking for ideas, check out my list of 27 self-care suggestions.
It’s easy to overwork ourselves, especially when we love our jobs. Sometimes, we may not even realize what’s causing our stress, and it could simply be a need for rest. After trying some of the suggestions above (yoga, therapy, supplements), you might still feel stressed. While these strategies can be helpful, taking time off work might be necessary. Long hours on your feet or sitting at a desk can take a toll over time.
Remember, you are a priority, and taking care of your mental and physical well-being is essential. Leah Harris is a young mom, wife, and wellness blogger passionate about supplements and fitness. With a decade of experience in vitamins and supplements, she shares her knowledge about nutrition, wellness, and healthy living on her blog, a Natural Endeavor.
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