Medical Update September 2023

6 —Medical Guide, September 2023 S tress can a ff ect anyone at any time. Men, women and even children experience stress, which can be triggered by professional, personal and social pressures. Though anyone can experience stress, the pandemic illustrated how some people could be more vulnerable to it than others. A recent poll from the Kaiser Family Foundation indicated heightened stress among women related to the COVID-19 pandemic. That echoes fi ndings from a 2016 study published in The Journal of Brain & Behavior that reported women are twice as likely to su ff er from severe stress and anxiety as men. Chronic stress has been linked to various long-term health issues. That includes some side e ff ects, such as menstrual problems, that are exclusive to women. In addition, women confronting stress may turn to various unhealthy coping strategies, such as overconsumption of alcohol, drug use and overeating, compounding the negative e ff ects of stress. Womenwho are feeling stressed out can look to various healthyways to alleviate stress. • Make a concerted e ff ort to socialize. An inability to socialize during the pandemic undoubtedly contributed to increased stress levels, and that’s not coincidental. According to American Addiction Centers, socializing increases a hormone that decreases anxiety levels and helps individuals feel more con fi dent in their ability to cope with stress. Socializing also provides a chance to direct energy outward, thus providing a distraction from internal stress. • Make time to exercise. Exercise bene fi ts the body in myriad ways and can be an e ff ective tool in the fi ght against stress. According to the Mayo Clinic, one of the ways exercise helps to combat stress is that it imitates the fi ght or fl ight response created by stressful situations and essentially teaches the body how to work through stress. Much like practice prepares athletes’ bodies prior to a game, exercise prepares the body to respond to stress in a healthy way. • Perform good deeds. The American Addiction Centers notes the power of goodwill in combatting stress. When helping others, individuals activate neurotransmitters in their brains that are associated with positive feelings and reduced feelings of anxiety and worry. Volunteering with a local nonpro fi t, coaching a childÕs sports team and mentoring a young person are some good deeds that can bene fi t others and the women behind the acts. • Embrace an optimistic outlook. A 2013 study from researchers at Concordia University found that the stress hormone cortisol is more stable among individuals with a positive outlook than those with a more pessimistic point of view. Prolonged elevated levels of cortisol can increase risk for anxiety, depression and heart disease, among other conditions. An optimistic outlook can help control those levels, making a positive attitude a valuable tool in the fi ght against stress. Women can try various strategies to alleviate stress in a healthy way. Healthy ways to alleviate stress T he bene fi ts of meditation are numerous. Doctors and scientists have uncovered various ways that meditation can improve personal well- being, including: • Relieve stress and anxiety • Alleviate fatigue • Reduce blood pressure • Reduce common menopausal symptoms, including frequency and intensity of hot fl ashes, muscle pain, and sleep disturbances • Relieve symptoms of depression • Improve a positive outlook on life • Enhance self-awareness • Lengthens attention span • May reduce age-related memory loss • May help fi ght addictions 10 ways meditation helps health