care of yourself
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[April 18, 2016]
- Medical Director of the Memorial Weight Loss and Wellness Center,
Nicole Florence's session focused on women taking care of
themselves. She said women are good at taking care of everybody else
and doing so much for other people, but get stressed from doing it
Florence said stress can have physical effects like weight gain,
high blood pressure, heartburn, indigestion, irritable bowel
syndrome, sleep disorders, headaches, and muscle aches.
Florence said heart disease is a leading cause of death in women and
a recent study showed the risks of heart disease with levels of
stress. The more hours people work, the higher the risk of heart
disease. Florence said work extends beyond the workday, and many
"work" all day.
Florence said women have atypical heart symptoms such as tiredness,
shortness of breath, clamminess, and heartburn. It is important to
discuss these symptoms with a doctor.
Florence said stress can also cause depression, anxiety, eating
disorders, chronic fatigue, and substance abuse. It can also
increase cancer risks.
Florence said there is routine stress from daily responsibilities;
sudden stress from illness, divorce, or death; and traumatic stress
from wars or natural disasters, and all of it can pile on.
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Florence shared ways to diffuse stress and nurture yourself:
Drink 60 to 80 ounces of water a day.
Fuel and feed yourself frequently by not
Walk at least 10,000 steps a day.
Exercise 120-150 minutes of exercise weekly. Try
to move every 20 minutes. Increase your heart rate through at
least 12 minutes of continuous activity.
Sleep 7-8 hours a night.
Set aside 15 minutes a day for yourself. Do
something that makes you happy. You are not any good to others
if your cup is empty.
Just say no to some activities.
Socialize. People who are healthier and happier
get 10 human touches a day.
Night Out inspires wellness