The effect of stress on women’s health
Stress is your body’s response to the daily events that occur in your life. It creates hormonal changes, which over extended periods of time can wreak havoc on a woman’s general health. In addition, there are certain times in life whereby female hormones are under physiological stress naturally, such as during childbirth, puberty, and menopause. During these times, it is easy to become trapped in a cycle of stressful events and triggers that leave you feeling exhausted and overwhelmed.
What are the symptoms of stress?
There are many symptoms of stress. Each woman reacts and copes with stress in unique ways. Common symptoms of stress in women include:
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Overeating
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Feeling tensed
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Poor memory and concentration
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Increased alcohol or nicotine consumption
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Mood swings
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Feeling helpless
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Irritability
What causes some of the stress seen in women?
In today’s society, women’s roles often include family obligations, caregiving for children and/or elderly parents (statistically more likely to be a woman) and work responsibilities as well as other assumed roles based on individuals. As the demands increase to fulfill these roles, women can feel overwhelmed with time pressures and unmet obligations. They may feel a sense of failure in not being able to meet unrealistic expectations they set for themselves and others. Oftentimes, women are said to spend more time meeting the needs of others rather than nurturing their own needs. Functioning at high stress levels for a prolonged period of time will cause women to not recognize and acknowledge what their own needs are.
How does stress affect a woman’s health?
Dysmenorrhea (Irregular menses) or Amenorrhea (where your period stops)
Possibly one of the most alarming symptoms of stress is when your periods become irregular or stop. It is common for these changes to happen during excessive exercise, weight loss and stress. In order to understand why menstruation can stop; it is important to realise that the menstrual cycle is regulated by the pituitary gland (a pea-sized gland that is seen at the base of the brain) which is connected to the hypothalamus and the central nervous system. Any disturbance to these organs or the pathway can cause disruption to your menstrual cycle.
If your period stops for more than 3 months, you might need to talk to a doctor.
Hair Loss
Any kind of stress, real or perceived, on the body causes hormone fluctuations. Imbalances in hormones such as cortisol, adrenaline, oestrogen, testosterone, thyroid, and noradrenaline can cause physical symptoms. Although hormone fluctuations were designed for ‘fight or flight’ responses during times of danger, in today’s society we find that these responses are all too common for a range of personal issues: aggravation from traffic, stress at work, or a relationship breakdown. Studies in recent years have shown that triggers for serious mental health issues, such as post-traumatic stress disorder, are as likely to come from ‘everyday’ life situations as opposed to natural disasters or war zones in the past.
Hair loss is closely linked with stress and hormone imbalances. The best way to identify what is happening to your body is to get yourself tested.
How Stress Levels Can Affect Fertility
If you are trying to have a baby, it is extremely important that your body is physically ready to conceive and carry a child. Being overweight, underweight, leading a sedentary lifestyle, constantly stressed and generally unfit body condition will create hormone imbalances within the body and that, again, can have an effect on your body systems which includes the reproductive system.
If you are constantly feeling very stressed, this can cause your periods to be irregular or stopped as mentioned above. Hence, it will be increasingly difficult for you to get pregnant. Knowing your cycle and understanding the best times to conceive are important factors to consider when trying for a baby. If you have any kind of ovulation disorder prior to this, then you are likely to experience some difficulties having babies.
Menopause And Childbirth
Menopause and childbirth create their own set of stress triggers. The different demands of both situations can cause physical problems and mental health issues. Understanding the physical changes and coming to terms with bodily differences can cause undue stress for some women. Whilst neither menopause or childbirth can be directly attributed to causing stress, they are considered to be triggers, especially in those who have a predisposition or genetic history of stress disorders. It is estimated that around 20% of women will experience depression during menopause; with an increased risk observed during the perimenopause (years leading up to menopause) that tails off during the postmenopausal phase.
How can women better manage stress?
Women can manage stress by practicing healthy self-care strategies for coping with stress. Examine your negative stress signs in each of these six life areas: physical, emotional, mental, occupational, social, and spiritual. How would you like to be different in your life if given the chance? What do you need to do to achieve a better balance in every aspect of your life? Here are some suggestions.
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Physical. Exercise, practice relaxation techniques (yoga, meditation, listening to relaxing music), eat healthily, schedule leisure time, and get enough sleep (7 to 9 hours/night).
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Emotional. Express your emotions, repeat positive emotions, and work towards building healthy self-esteem.
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Mental. Have a positive outlook, realistic thinking, resilient attitude, and be creative.
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Occupational. Establish realistic, do-able goals, identify home-work balance, and set clear limits.
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Social. Strive to maintain loving relationships, establish healthy boundaries, and stay connected with friends.
- Spiritual. Find your meaning/purpose in life, focus on gratitude (even for the smallest things), stay in the present moment.
Other helpful hints
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Reflect on the sources of your stress. Can you offload any of these areas? If you haven’t done it, why not? Look for meaning and purpose in what you decide to keep.
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Face change. Accept change as a challenge and opportunity, not a threat.
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Focus on the present. Stay in the present. It doesn’t help to worry about the future.
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Listen to your mind. Examine beliefs and how they influence life.
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Integrate love, work, and play. Learn how to live fully in each area.
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Practice acceptance. Accept what can’t be changed and change what can be changed. If you can’t change the situation, change how you react to it.
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Accept and care for yourself like you do others. You are kind to them so be kind to yourself. Remember, you have to put on your own oxygen mask first before you help others.
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Seek help. We all need help sometimes. None of us are so good that we “shouldn’t” need help. We are human beings who need each other.
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Reflect on aspects of your life for which you are grateful. Remind yourself that gratitude leads to happiness.
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Look for time to exercise, even if that is only taking the stairs every day.
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Eat lots of fruits and vegetables; processed foods sap your energy. Drink lots of water.
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Don’t allow yourself to dwell on the negative. A positive outlook carries health and social benefits.
Medically reviewed by Ashwini Nair, MB BCh BAO.
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References:
1. Women and Stress. Cleveland Clinic. Accessed May 21, 2022. https://my.clevelandclinic.org/health/articles/5545-women-and-stress
2. Mol SSL, Arntz A, Metsemakers JFM, Dinant GJ, Vilters-van Montfort PAP, Knottnerus JA. Symptoms of post-traumatic stress disorder after non-traumatic events: evidence from an open population study. Br J Psychiatry J Ment Sci. 2005;186:494-499. doi:10.1192/bjp.186.6.494
3. The Effect Of Stress On Women’s Health. The Gynae Centre. Accessed May 21, 2022. https://www.gynae-centre.co.uk/blog/the-effect-of-stress-on-womens-health/
