A certain amount of stress is good – as it keeps you motivated and on your toes – but pushing yourself too hard can damage your health. Scientists agree that stress can have a negative impact on your overall health. Studies have shown that stress is or may be a contributing factor in everything from backaches and insomnia to cancer and chronic fatigue syndrome.

Heart disease is the number one killer of women. High blood pressure, heart attacks, heart palpitations, and stroke may be stress-related cardiovascular conditions. Some women experience changes in their sexuality and encounter various sexual dysfunctions such as loss of sex drive and vaginal dryness as a result of stress.

Often people feel the effects of stress as fatigue, various aches and pains, headaches, or as emotional disorders such as anxiety, depression, and sleep disturbances. Stress affects others by causing gastrointestinal disorders such as ulcers, lower abdominal cramps, colitis, and irritable bowel syndrome. Frequently people under the effects of over-stress will have more colds and infections due to lowered immune system responses and suffer from dermatological conditions such as itchy skin and rashes. Stress is also a key factor when women experience either absence of menstruation or abnormal bleeding. Hormonal imbalances caused by stress may trigger the symptoms of fibroid tumours and endometriosis, as well as make pregnancy difficult to achieve for couples with fertility problems.

And if all that isn’t enough stress can also make you fat! When you are stressed your adrenal glands pump out stress hormones such as cortisol which can trigger blood sugar imbalances that can trigger weight gain especially around the middle. Abdominal fat is a predictor of diabetes, cancer and heart disease and studies show that women with belly fat whether overweight or not produce more of the stress hormone cortisol than women without belly fat. Women with high levels of cortisol are also more likely to overeat than women without these high levels.

So any woman watching her health and her weight, especially those worried about midlife waist gain, needs to keep a very, very careful eye on her stress levels. Eliminating stress completely from your life is impossible. However, implementing some stress management techniques can reduce most of its harmful effects. Stress management includes following a healthy diet, getting regular exercise and plenty of relaxation. Use the stress management techniques below to beat your stress triggers and spring clean your body and mind so you feel happier, healthier and lighter.

Stress management
Certain nutrients such as the B vitamins – especially B5 and B6 – vitamin C and the essential fatty acids can be extremely helpful if stress is a problem as they will help boost the functioning of your adrenal glands. You should be getting these nutrients from your healthy menopause diet but if you are under stress you might want to add in more B vitamins, found in nuts and whole grains, essential fats found in oily fish, nuts and seeds and plenty of vitamin C found in citrus fruits, as when you are stressed you lose more vitamin C than at any other time and vitamin C is vital for keeping your immune system strong. (Check out the list of anti-anxiety foods at the end of this article).

• Concentrate on your breathing and slow it down to a 10-second cycle, six breaths a minute. Inhale for five seconds and then exhale for five seconds. Do this for about 2 to 5 minutes. If this doesn’t work jog on the spot, punch something like a cushion or count to ten.
• Talk to friends, family or partners. If you don’t feel you can talk to anyone a trained counsellor may help you get in touch with your feelings and give you tips on how to deal with stress.
• Try the herbal remedy Valerian for stress-related anxiety and insomnia. This sedative has been shown to help people fall asleep faster, sleep better and longer without causing loss of concentration.
• Take time out. For five minutes every hour, try to ‘shut down’ and think of nothing but your perfect situation. This could be a dream holiday, ideal partner or simply thinking about doing nothing at all. You will be surprised at how effectively this can lower stress levels. Daydreaming is a natural stress busting technique. Allow your mind to wander for five minutes if you feel tense; maybe using your favourite picture or happy memory to help you drift off.
• Try this Indian massage technique for soothing the brain; for as long as possible gently massage the point above your nose in the middle of the forehead in a very light circular movement. Pressing the loose skin between your thumb and forefinger is also good for reducing stress and convenient to reach when you are on the phone.
• Walking meditation: Simply go for a walk to clear your mind of stress. Focus on your body and its every movement and breathe in deeply to let go of tension. If your mind wanders focus on the feeling of your feet moving heel to toe as you walk.
• Release the tension: Do you hunch your shoulders when you are stressed? Do you tighten your fists? Do you cross your arms? Do you wrap your legs around each other?
• Chamomile: One of the best herbs for relieving tension is chamomile as it has a gentle sedative effect. Drink a cup anytime you feel tense to help you relax. If you drink a cup before you go to bed this can help you sleep.
• Get a good night’s sleep: Women, especially when they are approaching the menopause often get disrupted sleep caused by hormonal fluctuations and when you are tired it is harder to deal with stress. Lack of sleep can also be a trigger for weight gain. For advice and tips on getting a good night’s sleep see the feature above.
• Beat your stress triggers: If you are losing sleep over a never-ending to do list or sick of losing your temper at the slightest little thing then you are probably suffering from brain overload. Use the techniques in the spring clean your mind article to help you deal with habitual stress triggers for good and you will feel much happier, healthier and lighter.

Anti-anxiety foods

Bananas:
Women who are depressed or anxious tend to have lower levels of vitamin B6, which is needed for the production of serotonin, the brain chemical that lifts mood. Low levels of vitamin B12 and folic acid can also cause anxiety. To boost your B vitamins, eat plenty of fish, eggs, nuts, seeds, beans like chickpeas and soya, bananas, and leafy green vegetables.

Nuts and seeds:
Foods rich in complex carbohydrates, such as wholegrains and beans, increase brain levels of tryptophan and, in turn, serotonin. A small amount of dietary carbohydrates, such as a handful of nuts and seeds eaten 30 minutes before a stressful situation, can help lower anxiety levels.

Whole grains:
Women who are deficient in the antioxidant mineral selenium also experience feelings of depression and anxiety. Selenium is found in fish and shellfish, whole grains, avocados.

Eggs:
Zinc is essential for the body to convert tryptophan into serotonin, the feel good chemical that can induce feelings of calm. Zinc is found in eggs and also in nuts, seeds, peanuts and sunflower seeds.

Oily fish:
Not only does eating oily fish reduce your risk for Alzheimer’s disease, but according to studies reported in 2003 by the US National Institute of Health, it reduces anxiety and depression as well.

Portion sizes have grown considerably in recent years. Super size servings in restaurants, the rise of all-you-can-eat buffets, super-size fast food meals, family packs of crisps in the supermarket and jumbo lattes in coffee chains have all contributed to this phenomenon.

To add to the problem, due to lifestyle changes, many people now eat away from home, or in front of the TV giving them less control over the amount of food on their plates or the amount they put into their mouth – research has shown that people are more likely to overeat when given large portions because it’s harder to gauge what is a ‘normal’ or acceptable amount. Larger portions can lead to an increase in calorie intake that, over time, can cause weight gain. This in turn can cause health problems such as diabetes and heart disease. So it’s a good move to keep an eye on portion sizes when you can.

That isn’t to say you should be eating so little that you end up going hungry – rather more about listening to your body and putting down your fork when you’re full!
Here are some ways to keep portion sizes sensible:

Don’t super-size – fast foods aren’t recommended as part of a healthy diet, but if you do find yourself tempted to tuck into a pizza, order the regular or small sized meal. Large or extra-large meals can be value for money, but they are extremely high in fat and calories, and can contain bad fats, the trans fatty acids.

And remember it’s not just foods that are available in outsized portions: fizzy drinks, milkshakes and sweet, milky coffees are too. These are usually high in calories and can contain sugar, artificial sweeteners or colourings, additives etc, so best avoided as part of a healthy diet.

When eating out (and at home) don’t feel guilty about leaving food on your plate. Most people have grown up with the notion that they have to clear their plates at every meal. If leaving food seems wasteful to you, ask for a child’s portion or a half-portion – most restaurants are happy to oblige. And if you find yourself in an all-you-can-eat venue, reach for a small plate, and fill up only once.

Try not to eat out of big bags of snacks such as crisps, nuts or sweets – this will only tempt you to keep picking; dish out a serving in a small bowl instead. Also better not to eat out of big bags when at the cinema or watching television as you will end up eating more unconsciously.
Don’t worry too much about portions when eating nutritious foods such as fruit, veg, pulses and whole grains – rather, concentrate on cutting down on portions of fatty, sugary foods – these contain the most calories and the least nutrients.

Finally keep an eye on your plate. Ultimately, getting a healthy diet is about getting the right foods in the right amounts. Here are a few final tips to bear in mind when you are next dishing-up…

• The protein-based part of your meal should be around the size of a deck of cards
• The starchy part of your meal, for example: the rice, potatoes, bread or grains should be around the size of one tennis ball or your balled fist. If you want to lose weight then make the starch part of your meal even smaller and up the vegetables
• If possible, fruits and vegetables should fill around half of your plate
• Fats and oils should be kept to a minimum, for example: less than one tablespoon

A simple walk can become a fat burning, strength building and bone boosting work out. Walking is great exercise that will help build your bone mass and prevent osteoporosis as well as tone your bum, hips and thighs and help you burn fat. And if you need another incentive studies at the National Institute of Ageing have shown that regular walking can seriously slow the ageing process. Just lengthen your stride, quicken your pace and do it a lot.

Don’t worry about getting all the sporty gear. All you need is some comfortable but supportive shoes or trainers. They should feel roomy around the toes, have good heel cushioning and be comfortable and light. If you aren’t sure ask for advice in your local sports shop.

To get going it is recommended that you first warm up by walking briskly for a minute or two, then stretch the following muscles (beginners should repeat each stretch three times).

• Quadriceps (front of thighs): While standing next to a tree or a wall for balance, reach back and pull the non-weight-bearing foot up toward your buttocks until you feel a pulling sensation in the quadriceps muscle. Hold and count to ten; then repeat the stretch with the other leg.
• Hamstrings (back of thighs): Stand with one foot on a step, toes pointed up. With legs straight and knees locked, place your hands on your hips and bend forward toward your raised leg until you feel a pull in your hamstring. Count to ten, then slowly return to upright position and reverse legs.
• Calves: Stand three to four feet from a wall or tree, legs apart. With a straight back, lean forward and place hands on the wall. Slowly bring your hips forward, keeping your legs straight and heels flat on the ground. Hold for ten seconds, then ease back gently.

Establish your routine by walking a minimum of 15 minutes three or four days a week. Then gradually increase your time and distance until you can comfortably walk at least 30 minutes.

To walk correctly, bend your arms to form a 90-degree angle at the elbow. Pump them vigorously and close to your body in rhythm with your stride. With each step, fully extend your leg and point your toes up at a comfortable angle, then roll the foot to the ground. Remember to maintain good posture by keeping your head up, shoulders level and loose, and chest elevated. Set a brisk pace and work up a sweat. Up your speed when you no longer feel challenged; but reduce it when you feel tired.

Your 4-week workout plan:

Week one:
Aim for three to five walking workouts for fifteen minutes (5 minutes warm up where you walk slowly, five minutes when you walk briskly and five minutes when you walk slowly again to cool down)

Week two:
Aim for four to five walking workouts for twenty minutes (5 minutes when you walk slowly, ten minutes when you walk briskly and five minutes when you cool down)

Week three:
Aim for four to five walking workouts for twenty five minutes (5 minutes when you walk slowly, fifteen minutes when you walk briskly and five minutes when you cool down)

Week four:
Aim for five walking workouts for thirty minutes (5 minutes when you walk slowly, twenty minutes when you walk briskly and five minutes when you cool down)