women, stress, optimal wellbeing€¦ · anonymous . stress prone type a behaviour greater...
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Women, Stress,
Optimal
Wellbeing
Dr Arien van der MerweMBChB FRSPH MISMA NHA
Medical Doctor, AuthorMedical Specialist: Health and Wellbeing
www.DrArien.co.za
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Health & Happiness for Women
• Women and stress
• Women, stress, cortisol, insulin and weight
• Women’s hearts
• HRT and menopause
• Herbal remedies for the woman of today
www.DrArien.co.za
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Healthy women –partners – family –
community!Inform, educate and guide the women on health and wellness issues, and you will
have a healthy country, a healthy world!
Healthy Women
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Hormonal differences: certain stress-
related problems affect only women
• Women - oxytocin: relaxation, reduces fear, decreases components
fight-flight response
• Oxytocin: childbirth, social interaction, kissing! - Tend & befriend
• Male stress behaviour, aggression & withdrawal studied extensively
• Important female behaviors - bonding & affiliation, totally overlooked
• Calling on friends when stressed -modern manifestation one of oldest
biological stress response systems in human beings!
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Women and stress: ‘Stress is an ignorant state. It creates emergencies out
of everything’Certain stress-related problems affect
mostly women:
• Menstrual cycle (from cramps to
endometriosis and infertility)
• Metabolic syndrome
• Weight gain, looking for sweetness,
emotional eating – sacrificing own needs
• Accelerated ageing
• Migraine headaches, irritable bowel
syndrome, chronic fatigue syndrome
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Any woman who has a career and a family
automatically develops something in
the way of two personalities, like two sides of a R100 note,
each different in design. Her problem is
to keep one from draining the life from
the other -Anonymous
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Stress prone Type A behaviourGreater predictor of heart disease than all other risk factors combined! Cholesterol, TGL, HT
• Manipulative control
• Rushed, hurried lifestyle
• Ultra competitiveness, perfectionism, workaholic
• Time urgency – preoccupied / obsessed with passage of time, impatient
• Multitasking. Sensory overload
• Rapid speech
• Hyper-aggressiveness & free floating hostility
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Body trying to protect you!Thoughts are things: Self Talk, beliefs, inner world!
Thoughts - real impact on physical health. Molecules of emotion course through blood stream, enters cells. You become what you think. Your cells ‘feel’ like you do.
Loving your body as it is, will have a positive effect – your body will feel safe enough to release the weight!
Cold and Hunger Response
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Insulin and Blood Sugar
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Insulin and Physiology
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STRESS!
Insulin, Cortisol and Stress
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Symptoms of high cortisol levels – mostly due to an inner state of chronic distress
Cortisol and Physiology
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Heart of a Woman • Heart disease most common cause of
death in postmenopausal women in
Western world
• Heart attacks claim 3x more lives
than breast cancer
• Strokes claim 2x more lives.
• 21% women UK > 45 die from
heart disease.
• Estrogen protects women pre-
menopausally. After menopause, women
higher risk of developing heart disease
than men.
www.DrArien.co.za
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Heart rhythm patterns & emotions:
Self talk!
Cortical Inhibition
(chaos)
Cortical Facilitation
(coherence)
HeartMath Institute: www.heartmath.org
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Manage energy for resilience
• Healthy eating & food supplements: blood sugar, food & mood
• Regular physical activity
• Regular relaxation techniques
• Pleasant work areas
• Adequate sleep
• Adequate quiet time: meditation
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Manage relationships
• Work as excuse to avoid relationship
difficulties & issues
• Need time, togetherness, joy, fun, laughter
• Meet people, socialise: basic human
survival need
– Join interest groups
– Attend yoga or dance
classes
– Join creativity groups
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Manage relationships: with
yourself
• Positive self-talk
• Sense of humour
• Getting clear about own values / goals / priorities
• Be assertive – learn how to ask for what you want / need
• Set boundaries
• Learn to say ‘no’
• Improve communication skills
• Taking time for mental & spiritual health
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INSULIN
Blood SugarHIGH
NORMAL
LOW
Maintaining balanced blood
sugar levels is essential!
GLUCAGON
Building resilience (physically) Blood sugar balance
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Superfoods
• Berries
• Nuts, seeds
• Cereal grains, grasses –wheatgrass, brown rice, oats
• Oils
• Raw honey
• Pulses/legumes
• Garlic
• Mushrooms
• Bee pollen
• Sprouts
• Aloe ferox – smoothie
• Seaweed
• Raw cacao – beans, nibs, powder, butter
Health Stress Management (Pty) Ltdwww.healthstresswellness.com
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Basic 3 – health insurance policy:1.Heart-Brain Body
Antioxidant 2.Calcium and
Magnesium 3.Super OmegaAdd system – e.g. 1.Female Balance
Physical resilience: Optimal Nutritional Support
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• Dong quai (Angelica sinensis)
• Black cohosh (Cimicifuga
racemosa)
• Wild yam (Dioscorea villosa)
• Fenugreek
• Sage
A general herbal combination for PMS, Irregular cycles, Peri- & Menopause
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Feel good: Serotonin,
Dopamine, GABA, AcCh
• Brown & basmati rice, sweet potato
• Bananas, hot peppers
• Legumes/beans
• Walnuts, almonds
• Sesame, pumpkin seeds
• Negative ionizer bedroom
• Exercise, making love
• Kissing: oxytocin
• 10-20 minutes sunlight per day -early am, late afternoon
• 5 HTP, St John’s wort
• Oils: lavender, rose, orange blossom
• Feelings of inner peace, joy, blisswww.DrArien.co.za
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Tired eye soother
• Splash your eyes with cold water
• Place warm washcloth or cold tea bags over eyelids
• Rub an ice cube around each eye
• Do eye rotation exercises
• Warm palms, place over closed eyelids
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Restorative sleep: Cortisol & Melatonin8 hours in quiet and darkness
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Fitness
• Movement for the joy of
living in your body
• To meet the needs of
your lifestyle with ease
• Healthy spine, core:
pelvis, chest, head
• Dance, yoga, walking
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Building resilience (mentally)
• Positive self-talk
• Sense of humour
• Getting clear about own values/goals/priorities
• Be assertive—learn how to ask for what you want/need
• Improve communication skills
• Taking time for mental health
www.DrArien.co.za
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Building resilience (socially): Tend-and-befriend
• Building and maintaining support systems
• Investing in relationships
– Spouse
– Kids
– Friends
– Family
– Community
– Pets
• Clear communication
• Intimacy
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Work-life balance
• Creativity
• Socialise
• Family
• Hobbies
• Joy, fun
• Humour
• Regular contact
with nature
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Building resilience (spiritually)
Can be especially important during times of high stress!
• Meditation
• Prayer
• Quiet time every day
• Sacred space
• Faith
• Commitment
Paying attention to your inner being can strengthen you and help you deal with stressors a lot better.
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Adequate quiet time: meditation, deep
relaxation• Meditation for R & L brain integration
• Alpha & Beta rhythm
We are human beings, not human doings!
Take time out every day to sit quietly and reflect. To experience nature: it is your root; and your own breath: it is the source of your energy.
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Theta brainwaves before and after
synchronisation – heart and brain
beating as one!
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You are a woman! Celebrate!
• FSH, LH pituitary; estrogen, progesterone
ovaries; estrogen fat cells, brain, liver,
spleen
• Be a woman, revel in your femininity!
• Natural nurturers (relationship experts!),
networkers, multi taskers, leaders, lovers
of beauty
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Continuous Support & Further Reading
• Mind Solutions, Stress Solutions
Courses, Workshops, Talks
• Books
• Manuals
• Relaxation CD
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