Welcome to this episode of Messy Can’t Stop Her. I am your host Judith Kambia Obatusa-JKO.
On today’s episode, we will be looking at mechanisms for addressing stress-induced hormonal imbalances in women. But before we dive in, let's take a moment to thank our incredible sponsor, Empowered Faith Tees, the Etsy shop that believes in empowering women to embrace their inner strength and resilience.
Last week, we explored the hidden impact of stress on female hormones, particularly in difficult relationships. We learned how chronic stress from emotional abuse can disrupt hormonal balance, affecting the reproductive hormones like estrogen and progesterone, as well as stress hormones like cortisol.
The effect on our estrogen and progesterone leads to health challenges like Polycystic Ovary Syndrome (PCOS) irregular menstrual cycles and fertility issues. As for Cortisol, that is the hormone in our body that controls our mood, motivation and fear. It is often called nature’s built-in alarm system because it helps our body respond to stress. When we live in constant stress or too much stress like intimate partner abuse also known as domestic violence, our body stays in high alert leading to conditions like high blood pressure, heart disease, diabetes (due to high blood sugar), abdominal weight gain, memory problems, anxiety and many more...
As renowned endocrinologist Dr. Anna Rodriguez once said, "The intricate dance of hormones in a woman's body is a delicate symphony. Stress can be the discordant note that throws off the harmony."
But don’t worry, my sisters, there is hope. We have the power to take charge of our well-being and restore hormonal harmony. Today, we'll explore some effective stress management mechanisms that can help us navigate through life's challenges with grace while improving our hormonal balance.
The first step in addressing stress-induced hormonal imbalances is acknowledging the stressors in our lives. From work pressures to relationship dynamics, identifying what triggers stress allows us to create targeted solutions.
[Sound Effects: Deep Breathing Exercise]
As we discussed in our April 20th episode with Jessica Carter, Yoga Teacher and Nutrition Coach, one powerful stress management tool is deep breathing. Taking a moment to focus on our breath can activate the body's relaxation response, calming our nerves and reducing stress hormone levels.
Connecting with nature can also work wonders for our well-being. A leisurely walk in the park or spending time in a serene natural setting can lower cortisol levels and promote hormonal balance.
Citing a growing body of research on the health benefits of time in nature, doctors In Canada now prescribe free passes to Canada’s national parks as part of PaRx, Canada's first national nature prescription program. The program recommends about two hours a week in nature, for at least 20 minutes at a time.
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Continuing our stress management journey. Another effective approach is cultivating mindfulness and meditation. These practices can help us become more aware of our stress triggers and develop a sense of calm and balance. Researchers at Harvard Medical School found that regular mindfulness practices reduce cortisol levels and increase brain activity associated with emotional regulation. Taking just a few minutes each day to center ourselves can make a significant difference in our hormonal health.
Engaging in regular physical activity, such as yoga or dance, not only reduces stress but also releases endorphins, the body's natural mood elevators.
According to a study from the University of California, engaging in physical activities like yoga or dancing boosts the production of endorphins, natural mood elevators. Exercise also increases the body’s production of oxytocin, the happy hormone which has been shown to decrease stress and anxiety levels. Engaging in physical activities not only reduce stress but also promote hormonal balance, leading to a greater sense of well-being.
As the famous dancer Martha Graham once said, "The body says what words cannot." Through movement and dance, we can express and release the stress that burdens our minds.
Nurturing our social connections is an essential part of our stress management journey. Spending time with friends and loved ones, sharing our experiences, and seeking support can buffer the effects of stress on our hormones. A report from the American Psychological Association suggests that individuals with strong social support systems tend to cope better with stress, leading to improved hormonal regulation and overall health.
As the wise African proverb goes, "If you want to go fast, go alone. If you want to go far, go together." Let's remember the power of leaning on our support systems during challenging times.
Remember, dear listeners, managing stress is an ongoing journey, and it's essential to find what works best for you. Empowered Faith Tees, our sponsors, remind us that we have the strength within to face life's challenges head-on.
Next week, we will unpack the Stress-Gut connection to find out how stress from intimate partner abuse and its other tentacles impact gut health in women.
As we wrap up today's episode, I encourage us to embrace these stress management mechanisms and honor ourselves with the care we deserve. Please don't forget to share it with the phenomenal women in your life.
Empowerment begins when we nurture our well-being. By managing stress, we not only empower ourselves, but we also restore hormonal harmony. When we do this, messy won’t stop us. Thank you so much for listening. See you next time.