Today at Doctor’s Choice Pharmacy, I had a heartfelt conversation with a woman in her early 40s who came in looking exhausted. She sighed as she approached the counter and said, “I’ve been feeling so overwhelmed lately. Between work, kids, and everything else, I just can’t seem to catch a break. I think the stress is starting to take a toll on my body. What can I do to manage it?”
I could sense how much the stress was affecting her, both physically and mentally. “Stress is a major issue for many women in their 40s,” I explained. “At this stage in life, there’s often a lot of pressure from work, family responsibilities, and other commitments. Plus, your body is likely going through hormonal changes due to perimenopause, which can make it even harder to manage stress.”
She looked relieved that she wasn’t alone in feeling this way. “That’s exactly how I feel—like I’m constantly juggling too much. But how does stress actually affect my body?”
“Stress triggers the release of cortisol, which is known as the ‘stress hormone,’” I explained. “While cortisol is helpful in short bursts—like when you need to react to a challenge—long-term, high levels of cortisol can have negative effects. It can lead to weight gain, especially around the belly, disrupt your sleep, lower your immune function, and even contribute to anxiety and depression.”
She sighed again. “I’ve definitely been sleeping poorly, and I’ve noticed that I’ve gained a bit of weight recently, even though I haven’t changed my diet.”
“That’s not uncommon,” I said. “But the good news is, there are several ways to manage stress more effectively. One of the best things you can do is prioritize self-care. Even taking just 10-15 minutes a day to do something for yourself—whether it’s meditation, yoga, or just going for a walk—can help lower cortisol levels and improve your overall sense of well-being.”
She smiled, but still seemed concerned. “That sounds good in theory, but I don’t know how I’ll find the time.”
“I know it can feel impossible to fit self-care into a busy schedule,” I sympathized. “But even small changes can make a big difference. For example, practicing deep breathing exercises throughout the day or before bed can help calm your nervous system. It doesn’t take much time, and it can really improve how you handle stress.”
We also talked about how diet can play a role in managing stress. “Eating a balanced diet that’s rich in omega-3 fatty acids, like those found in salmon and walnuts, can help support your brain health and reduce the effects of stress. Magnesium-rich foods, like leafy greens and almonds, are also great for promoting relaxation and improving sleep.”
She nodded, feeling more hopeful. “I’ve been trying to eat better, but I didn’t realize how much of a difference it could make for stress.”
“Absolutely,” I said. “And if you feel like you need extra support, there are supplements you can consider. Magnesium supplements, for example, can help improve relaxation and sleep. Ashwagandha is another supplement that’s often used to reduce stress and support your body’s response to it. But before starting any supplements, make sure to talk to your healthcare provider.”
Before she left, I reminded her, “And don’t forget, we offer free delivery at Doctor’s Choice Pharmacy, so if you need any supplements, we can bring them to your door. We’re also working on developing a hazardous compounding room, which will allow us to offer custom-compounded hormone therapies like HRT in the near future. That can also help if hormonal imbalances are contributing to your stress.”
She smiled, clearly feeling more at ease. “Thank you so much for the advice. I’m going to make some changes and try to take better care of myself.”
It’s always rewarding to help women find ways to manage the challenges of life in their 40s. Stress can have a huge impact on both mental and physical health, but with the right tools, it’s possible to regain control and feel more balanced.
Until tomorrow,
Rania – Your Friendly Pharmacist at Doctor’s Choice Pharmacy
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