Yale researchers have discovered a widespread problem that is negatively impacting women’s hearts – stress. Stress in women leads to higher rates of chronic lung disease, diabetes, depression, chronic renal dysfunction, and cancer compared to men. Women are also more likely to suffer from congestive heart failure, have stents placed in their arteries, and experience strokes. Stress-related health issues can be particularly prevalent in women who are heads of households with children or grandchildren as they are often under extreme financial strain.
Stress doesn’t have to be chronic to have detrimental effects on women’s health. A study conducted at the Duke Heart Center in Durham, N.C., demonstrated that women are more prone to impaired blood flow to the heart muscle (myocardial ischemia) compared to men, which can lead to heart attacks. Researchers also found that women’s platelets (blood cells) become stickier when under stress, resulting in an increased likelihood of blood clot formation. Moreover, women are more vulnerable to negative emotions and a reduction of positive feelings when faced with stress.
DHEA: A Natural Stress Fighter
Fortunately, there is a simple solution that can help combat stress-related issues and protect your heart: dehydroepiandrosterone (DHEA). DHEA is a hormone produced in the adrenal glands that serves as a precursor to other hormones like testosterone and estrogen. Our bodies are designed to withstand short periods of high stress that pass quickly. During these moments, the body produces adrenaline, followed by the release of DHEA to help us recover.
Modern stresses can be acute, such as dodging a moving vehicle, or more prolonged, such as financial worries and the fast-paced nature of daily life. These persistent stressors may result in chronic anxiety. Supplementing with DHEA can be an effective way to reduce stress, boost energy levels, and lower anxiety and fatigue.
How to Incorporate DHEA Into Your Routine
If you decide to supplement with DHEA, it is recommended to start with a 5 mg dose each morning, gradually increasing to 25 mg daily if needed. This mimics the natural release of DHEA in the body, which typically occurs in the morning. It’s important to note that DHEA is not recommended for everyone, so consult with a healthcare professional before starting any new supplement regimen.
Additional Strategies for Managing Stress and Heart Health
In addition to supplementing with DHEA, there are several other lifestyle changes you can make to help manage stress and protect your heart:
- Exercise regularly, aiming for at least 30 minutes of physical activity most days of the week. Exercise has been proven to reduce stress and anxiety, boost mood and energy levels, and improve cardiovascular health. The American Heart Association recommends a mix of aerobic and muscle-strengthening activities.
- Practice stress-relieving techniques such as deep breathing exercises, meditation, yoga, or mindfulness practices.
- Maintain a well-balanced diet, including plenty of fruits, vegetables, whole grains, lean protein sources, and healthy fats. The American Heart Association has a helpful guide for developing a heart-healthy eating plan.
- Ensure you get adequate sleep, aiming for 7-9 hours per night for adults. Poor sleep quality or inadequate sleep can exacerbate stress and negatively impact overall health.
- Stay connected with friends, family, or support groups to help manage stress and maintain a positive outlook on life.
In conclusion, DHEA supplementation can be a useful aid for women seeking to manage stress and protect their heart health. Coupled with a healthy lifestyle, including regular exercise, proper nutrition, sufficient sleep, and stress-relieving techniques, women can combat the negative effects of stress on their hearts and overall well-being.
