Stress, Diet, and Their Effects on Women’s Health

In Malaysia, many women face high levels of stress from work demands, family responsibilities (childcare and elderly care), and financial pressure. This has contributed to higher rates of anxiety and depression among women compared to men.[¹] While occasional stress can be motivating, long-term stress can take a serious toll on both physical and mental health.[²] 

How Stress Affects Women’s Health

When stress becomes chronic, the body releases more cortisol, commonly known as the stress hormone. Elevated cortisol can disrupt hormonal balance, leading to irregular periods, painful menstruation, polycystic ovarian syndrome (PCOS), and acne.[³] It may also slow metabolism, contributing to weight gain and increasing the risk of heart disease and insulin resistance.

Stress doesn’t stop there—it also affects digestion by slowing gut movement and altering gut bacteria. This can result in bloating, constipation, and irritable bowel syndrome (IBS). Over time, ongoing stress can weaken the immune system, making women more susceptible to colds and infections.

How Stress Influences Your Eating Habits

Have you noticed yourself reaching for snacks when you’re feeling overwhelmed?

Stress eating happens when we turn to food for comfort rather than hunger. During stressful times, the body craves high-fat, high-sugar, and processed foods for quick relief. While these foods may feel comforting at first, they often lead to energy crashes, irritability, and even more stress. Studies have shown that frequent consumption of ultra-processed foods is linked to a higher risk of depression.[⁴] 

Nourish Your Gut, Boost Your Mood

Often called the “second brain,” the gut plays a powerful role in regulating mood, immunity, and overall health. Excess refined sugar can disrupt gut balance and increase inflammation in the body.[⁵] The good news? Small dietary changes can make a big difference. Eating balanced meals, staying well-hydrated, and practising mindful eating help stabilise blood sugar levels, boost energy, and support emotional well-being.

How to Choose the Right Foods [⁶,⁷,⁸,⁹,¹⁰,¹¹]

The right foods can naturally help reduce stress and keep your blood sugar stable. 

Next time when you’re feeling low, try swapping sugary snacks for a nourishing salmon dinner, or enjoy a bowl of mixed berries topped with a square of dark chocolate. It’s a simple, delicious way to care for your body and mind—think of it as self-care on a plate!

Simple Ways to Manage Stress [²,⁴]

Stress may be unavoidable, but managing it can be easier than you think. Not sure where to start? A brisk 10-minute walk is a great first step. Regular physical activity such as walking, stretching, or yoga helps release endorphins—the body’s natural “feel-good” hormones—while regulating stress hormones. 

Quality sleep is just as important. Aim for a consistent bedtime, and limit caffeine and screen time in the evening. Taking time to relax through deep breathing, music, or journaling can also help clear your mind and restore balance. And remember, reaching out for professional support is a strong and positive choice when stress feels overwhelming.

Take Charge of Your Health Today!

Stress and diet are closely connected and play a vital role in women’s health. By choosing nourishing foods, staying active, and prioritising your mental well-being, you can feel stronger, healthier, and more in control every day. For personalised advice and support, visit your nearest CARiNG Pharmacy and speak with our friendly pharmacists—we’re here to help you feel your best.