Coping with Holiday Stress
Posted by on December 7, 2015 - 2:11pm

Do you ever find yourself stressed during the holiday season? You're not alone! Research by Consumer Reports reveals that 90% of Americans suffer from at least one stressor during the holiday season. With December filled with increased cooking, traveling, and shopping, it's no surprise that this season can take a toll on our emotional systems. While stress is often easy to manage in the short-term, extended stress can cause one to become vulnerable to a myriad of serious health problems. For instance, stress affects one's breathing--whether one begins breathing faster, feeling shortness of breath, or hyperventilating--the respiratory system goes into over-drive. Over time, continued strain on this system can make one more susceptible to upper-respiratory infections. One's immune system is also threatened by long-term stress. Continued stress can leave one more susceptible to infection and skin conditions such as eczema, hives, and acne. Other health outcomes from prolonged stress can be found at WebMD. Because stress so greatly affects our emotional and physical health, it is necesseary to stay on top of stress during the holidays. Here are the four primary holiday stressors: cooking, travel, family, and work.Below are some strategies you can use to cope with each of the primary holiday stressors! 

Cooking: The pressure of cooking for large groups of people is an understandable pressure. Planning ahead and managing your time while cooking are your keys to de-stress in the kitchen. Here are a few tips to help keep your cool over the stove:

  • Write down the full menu from drinks to dessert.
  • Include one menu item that requires last-minute prep which others can help you prepare in the last 20-25 minutes of cooking.
  • Cook what you are comfortable cooking; do not overextend yourself.
  • Don't waste your time and energy stressing about the table decorations--sprucing up the table with a bowl of lemons, artichokes, or apples adds color and festivity while using items you already have at home.
  • Let others help you in the kitchen. Most people enjoy feeling useful, and it takes some of the pressure off of you.
  • Consider hosting a potluck dinner so every dish is not your responsibility.

Travel: The stress of packing and transporting yourself and loved ones from point A to point B is exacerbated by the fact that everyone else is also traveling--creating congestion, tension, and stress. Furthermore, stress is formed when you worry about things out of your control back home and on the road. Therefore, here's a list of things not to worry about while traveling:          

  • Your e-mail: You're on vacation, which means taking a break from the stressors of your inbox. Set up a default "away message" and plan to get home a day early to go through your inbox and to get back into your routine before returning to work. 
  • Keeping track of your itinerary: Planning is important, but if your planning becomes too involved with folders of information and papers, try using the TripIt app to compile your itinerary in one place.
  • Keeping your family entertained while traveling: Here's a list of 10 excellent games to play with your family in the car. Another idea is to rent a family-friendly book on tape from your local library to listen to while you drive.
Family: Everyone loves spending time with their family, but that doesn't mean there isn't stress involved. Here are some ways to manage familial stress: 
  • If children are involved in your holiday festivities, plan their activities first. Making sure the kids are occupied will help release the stress of planning activities for all ages.
  • Make sure there is time where nothing is scheduled or planned. Being spontaneous and having wiggle room in your schedule takes the pressure off of you to have every moment planned out.
  • Don't feel pressured to spend time with all your family on the specific holiday date. Especially if your family is located in many areas, it can be difficult and stressful to accommodate everyone's schedule. It's just as meaningful to spend time with family and friends on non-holiday days.
  • Start new traditions with your family. 
  • Communicate effectively with your family so everyone is aware of your expectations and limitations.
Work: Balancing your work and your home life is always challenging, but the holiday season often brings added pressures to complete tasks before the year ends. Here are some ideas to gracefully attend to your work needs while also allotting time to enjoy the season:
  • Prioritize your tasks. Listing your tasks in order of priority will help you focus on the most pressing projects first. Once time-sensitive items are out of the way, it is less stressful to focus on lower-item tasks.
  • Take a break. Allotting at least five minutes a day to stretch, take a walk, or grab a cup of coffee will rejuvenate you and enable you to stop the flow of stress hormones.
  • Delegate your responsibilities. Define your work boundaries and establish a reasonable list of things that do and do not fall under your jurisdiction. 
  • Eat vegetables and sleep normal hours. Keeping a healthy eating and sleeping routine will help keep your energy up at work and will increase your productivity and decrease your stress.

 

Women at Work: Stress and its Impact on Cardiovascular Health
Posted by on November 23, 2015 - 4:17pm

As the holidays approach, we may be more aware of the stresses surounding our working lives. Perhaps you always have a stressful job, or perhaps projects become more stressful when attempting to complete projects before the new year deadline. Whatever the reason, our jobs can be stressful and it is important to know how this stress can impact our cardiovascular health. In fact, women who report having high job strain have a 40 percent increased risk of cardiovascular disease, including heart attacks and the need for procedures to open blocked arteries, compared to those with low job strain.

In addition, job insecurity -- fear of losing one's job -- was associated with risk factors for cardiovascular disease such as high blood pressure, increased cholesterol and excess body weight. However, it's not directly associated with heart attacks, stroke, invasive heart procedures or cardiovascular death, researchers said.  Job strain, a form of psychological stress, is defined as having a demanding job, but little to no decision-making authority or opportunities to use one's creative or individual skills.

"Our study indicates that there are both immediate and long-term clinically documented cardiovascular health effects of job strain in women," said Michelle A. Albert, M.D., M.P.H., the study's senior author and associate physician at Brigham and Women's Hospital, Boston, Mass. "Your job can positively and negatively affect health, making it important to pay attention to the stresses of your job as part of your total health package."

Researchers analyzed job strain in 17,415 healthy women who participated in the landmark Women's Health Study. The women were primarily health professionals, average age 57 who provided information about heart disease risk factors, job strain and job insecurity. They were followed for more than 10 years to track the development of cardiovascular disease. Researchers used a standard questionnaire to evaluate job strain and job insecurity with statements such as: "My job requires working very fast." "My job requires working very hard." "I am free from competing demands that others make."

The 40 percent higher risks for women who reported high job strain included heart attacks, ischemic strokes, coronary artery bypass surgery or balloon angioplasty and death. The increased risk of heart attack was about 88 percent, while the risk of bypass surgery or invasive procedure was about 43 percent.

"Women in jobs characterized by high demands and low control, as well as jobs with high demands but a high sense of control are at higher risk for heart disease long term," said Natalie Slopen, Sc.D., lead researcher and a postdoctoral research fellow at Harvard University Center on the Developing Child in Boston.

Previous research on the effects of job strain has focused on men and had a more restricted set of cardiovascular conditions. "From a public health perspective, it's crucial for employers, potential patients, as well as government and hospitals entities to monitor perceived employee job strain and initiate programs to alleviate job strain and perhaps positively impact prevention of heart disease," Albert said.

Source:   American Heart Association (2010, November 15). ScienceDaily.

Use of Mind & Body Practices Increasing in US
Posted by on February 18, 2015 - 12:28pm

A nationwide survey reported that more Americans are using mind and body approaches to improve health and well-being. Interest in yoga is particularly on the rise.   The 2012 survey, developed by the NIH National Center for Complementary and Integrative Health (NCCIH) and the CDC, compared results with versions from 2002 and 2007.  Survey highlights:

Approximately 21 millions adults (nearly double the number from 2002) and 1.7 million children practice yoga.
Nearly 20 million adultw and 1.9 million children had chiropractic care.
Nearly 18 million adults and 927,000 children practiced meditation.
Children whose parents use a complementary health approach are more likely to use one as well.

The high rates of yoga are particularly interesting and may have been influenced by the growing number of yogo studios in the U.S.

To view more on this report, click HERE.

Stress and the Holidays
Posted by on December 10, 2011 - 12:27pm

Handling holiday stress is the focus of this month's e-newsletter from the Institute for Women's Health Research and can be accessed by clicking HERE.   It addresses why stress is handled differently in men and women.

We also thought the following tips on e-shopping might be helpful!.

Now that black Friday is over, many of you have likely decided to do the rest  of your shopping on-line.   Here are some tips to help you avoid problems when shopping from home.

Coupon and Promotion Codes. Search for coupon and promotion codes to be sure you get all discounts the e-tailer currently offers. To find current codes, perform a search for the e-tailer’s name along with the words ‘promotion code’ or ‘coupon’. After applying the coupon code double check your total price to ensure the discount was applied properly. Also check "Deal of the Day" websites, where retailers offer deep discounts on merchandise and services.

Payment Methods. The way you pay matters! You get the most protection with a credit card; debit cards are more risky. Virtual wallets such as PayPal are convenient but have disadvantages, too. Single use credit card numbers are another option – ask your credit card provider if they offer this feature.

Shipping and Handling. Shipping and handling can put a big dent in a shopping budget. Look for sites that offer free or discounted shipping rates. Make sure you understand all conditions placed on free shipping offers and that you’ll get your merchandise in time if you choose that option. The law affords you rights surrounding time-frames for shipping your purchase.

Return Policies. Understand the e-tailer’s return policy. Do they offer a special, extended return policy for the holiday season? What documentation needs to accompany a return? If you purchase online, and the e-tailer also has a brick and mortar site can you return to the store? Do you need a return authorization number or an “RA” to return an item? Will the e-tailer pay for return shipping of the item or do you have to cover that cost? Will you have to pay a re-stocking fee?

Problems with the purchase. One of the most common online purchasing problems is products that don't arrive in time. Even if the company is unable to ship as promised, it must provide you adequate notice promptly and give you a revised delivery date. You must be allowed to agree to the delay or cancel the order and get a refund. If you're not happy about a transaction, you should complain to the retailer using the address or phone number you kept from your transaction receipts. If you don’t receive the merchandise you ordered, file a dispute with your credit card company.

 

High Power Jobs Can Stress Women's Hearts
Posted by on December 20, 2010 - 2:51pm

Women who report having high job strain have a 40 percent increased risk of cardiovascular disease, including heart attacks and the need for procedures to open blocked arteries, compared to those with low job strain, according to research presented at the American Heart Association's Scientific Sessions 2010.

In addition, job insecurity -- fear of losing one's job -- was associated with risk factors for cardiovascular disease such as high blood pressure, increased cholesterol and excess body weight. However, it's not directly associated with heart attacks, stroke, invasive heart procedures or cardiovascular death, researchers said.    Job strain, a form of psychological stress, is defined as having a demanding job, but little to no decision-making authority or opportunities to use one's creative or individual skills.

"Our study indicates that there are both immediate and long-term clinically documented cardiovascular health effects of job strain in women," said Michelle A. Albert, M.D., M.P.H., the study's senior author and associate physician at Brigham and Women's Hospital, Boston, Mass. "Your job can positively and negatively affect health, making it important to pay attention to the stresses of your job as part of your total health package."

Researchers analyzed job strain in 17,415 healthy women who participated in the landmark Women's Health Study. The women were primarily Caucasian health professionals, average age 57 who provided information about heart disease risk factors, job strain and job insecurity. They were followed for more than 10 years to track the development of cardiovascular disease. Researchers used a standard questionnaire to evaluate job strain and job insecurity with statements such as: "My job requires working very fast." "My job requires working very hard." "I am free from competing demands that others make."

The 40 percent higher risks for women who reported high job strain included heart attacks, ischemic strokes, coronary artery bypass surgery or balloon angioplasty and death. The increased risk of heart attack was about 88 percent, while the risk of bypass surgery or invasive procedure was about 43 percent.

"Women in jobs characterized by high demands and low control, as well as jobs with high demands but a high sense of control are at higher risk for heart disease long term," said Natalie Slopen, Sc.D., lead researcher and a postdoctoral research fellow at Harvard University Center on the Developing Child in Boston.

Previous research on the effects of job strain has focused on men and had a more restricted set of cardiovascular conditions. "From a public health perspective, it's crucial for employers, potential patients, as well as government and hospitals entities to monitor perceived employee job strain and initiate programs to alleviate job strain and perhaps positively impact prevention of heart disease," Albert said.

Source:   American Heart Association (2010, November 15). ScienceDaily.

Free Information on Anxiety Disorders
Posted by on December 9, 2010 - 11:57am

The holiday season is a wonderful time to spend with family and friends but it can be stressful, especially if you have an anxiety disorder.   The latest e-newsletter from the Institute for Women's Health Research focuses on the most common anxiety disorders, especially in women.  Click HERE to view our December e-newsletter.

Why Can't Americans, Be Less Fat?
Posted by on October 7, 2010 - 2:39pm

I just got back from a brief vacation in the Italian region of Emilia Romagna--the land of Parma ham, proscuitto, Pasta Bolognese and tasty hard cheeses. One of the regional specialties is a ravioli filled with spinach and ricotta covered in a butter sauce and sprinkled with parmesan cheese (Are your arteries choking yet?).    I was immediately struck by the lack of overweight people despite these wonderful foods that are high in fat and quite salty.   What is it about Italy that allows people to stay thin, yet eat these rich foods?

Now, I admit that this particular blog posting is not based on comparative research but rather a reflection on a brief vacation experience.   I really don't know if Italians have more heart attacks than Americans---but to the watchful eye, I was struck by all the healthy "looking" people who were strolling the piazzas who were significantly thinner than the people I see walking around the malls in America.  In fact, I saw almost NO overweight people.

Yes, they walk a lot, ride bicycles and spend time walking off their meals during their traditional passegiata (Lots of the men walk with their jackets thrown over their shoulders like a cape....molte elegante!).    But they also eat dinner very late (after 8 pm), close their shops for a 3 hour lunch break, and enjoy their  bread, wine and gelato.  On the other hand, not all meals are large, there are no fast food places in the small towns, and their cups of espresso hold about a tablespoon of caffe in those cute little cups.  Everything is freshly made and the small grocery stores are not lined with freezers filled with processed foods.

We spent some time with friends who lived in the community and learned that they have all their health care covered (even though taxes are high), work about 35 hours max. a week, and have 32 plus days vacation a year which they often spend in neighboring countries hiking and biking.  Many of the pharmacies provide basic health care services locally.    The school children play lots of sports and not everyone has a car.  Trains are plentiful between cities but, in the small towns,  the best way to get around is to walk.    Their houses and apartments are half the size of those in America but very adequate.   Their way of life seems more relaxed---everywhere you looked, people were gathered and simply enjoying each other----and talking to each other!    Cell phones were plentiful  but they didn't seem to replace face to face conversation.    I didn't see people eating at tables and talking on their phones as much as you see here.  They don't seem to watch nearly the amount of TV that Americans do.    I'm sure they have the usual worries about their jobs and families but they still have a quiet zest that permeates their everyday lives.   Overall, the stress level was definitely less apparent than it is in the U.S.    Maybe the word I am looking for is "content".   They seemed happy with their lives whether they were farmers, teachers or stay at home moms.

People say that traveling is educational.  On this trip, I learned that there are lifestyles that may be different---but perhaps better-- than ours.

Sex Differences in Stress Hormone Receptors
Posted by on September 17, 2010 - 9:02am

An understanding why women experience more stress-related mental disorders like depression and Post Traumatic Stress Disorder (PTSD) has eluded scientists but a new study in rat brains may help explain why women are more prone to mood and anxiety disorders than men.

In order to better understand this study, I found it helpful to look up a few key definitions:

  • stressor:   a stimulus that causes stress, can be physical, emotional or social
  • hormone:  a secretion of an endocrine gland that is transmitted by the blood to the tissue on which it has an effect
  • neurotransmitter:   a chemical that transmits signals from a neuron (nerve system cell) to a cell across an empty space called a "synapse"
  • receptor:   a protein molecule embedded in either the membrane or cytoplasm of a cell, to which one or more specific kinds of signaling molecules, such as a neurotransmitter or hormone may attach. Each cell typically has many receptors, of many different kinds.

Now, back to the study:

Corticotropin releasing factor (CRF), which acts as both a hormone and a neurotransmitter, is likely a key player.   In response to a stressor, CRF binds to receptors on cells in an alarm center deep in the brainstem, called the locus ceruleus.   This telegraphs heightened emotional arousal throughout the brain via the chemical messenger norepinephrine.   Such hyper-arousal can be adaptive for brief periods, but not if it becomes chronic.   Runaway CRF is a core feature of depression.

Previous studies suggested that this alarm system is more sensitive to CRF and stress in the female brain and researchers at Children's Hospital in Philadelphia developed an experiment to see how CRF receptors responded in male versus female rats, both unstressed and after exposure to a stressor (in this case, a swim).

Even in the absence of any stress, the researchers found the female stress signaling system to be more sensitive from the start.   CRF receptors had stronger connections or coupling in the female rats, so it took lower levels of CRF to activate proteins in the unstressed females compared to males.    CRF levels that had no effect in males turned on cells in female rats.

After stress, CRF receptors remained exposed on the neuronal membranes in the female rat, maintaining the CRF effect.   In the stressed male, the CRF receptors interacted with proteins in the cell that enabled some of the them to retreat and not be available to couple to the CRF.  This helped the male brain adapt its sensitivity to the stressor and thus the stress response was less than in the females.

What is the significance of this experiment?   Certain brain cells in females are more sensitive to CRF  and less able to adapt to too much CRF than male brain cells.

The next step is to examine the male and female CRF receptors for structural differences that might account for the functional differences (e.g., response to stress, depression).   Since most rodent models of mood and anxiety disorders use male animals exclusively, the new findings of sex differences in stress signaling mechanisms call for a more sex- and gender-balanced approach---especially for mental disorders that disproportionately affect females.   This sex-difference should also be factored in as medication treatments based on blocking CRF receptor are developed, say the researchers.

Source: Sex differences in corticotropin-releasing factor receptor signaling and trafficking:   potential role in female vulnerability to stress-related psychopathology.  Mol Psychiatry. 2010 Jun 15. (PMID:  20548297)