I invite you to invest a moment to breathe.
Life can be full on at times—whether you’re juggling work, family, community commitments, or all of these—and we can feel like a whirlwind’s left us spinning, with stress creeping into every corner of our hearts and minds.
For those of us who are women, especially after 50, we’re often so focused on caring for everyone else that we forget to care for ourselves, and that stress? It’s not just a bad mood—it’s a real threat to our heart health.
However here’s the beautiful, empowering truth – self-care isn’t selfish or some kind of luxury – it’s a lifeline. By embracing practical, intentional self-care practices, we can manage stress, protect our hearts, and reclaim the energy and joy we deserve. I’m talking about simple, doable strategies that fit into even the fullest schedules, because your heart is worth it, and so are you.
As your heart-health-aware coach, I’m here to user-friendly-guide you through the science of stress and the most effective self-care practices to keep it in check. I’ll share practical tips inspired by my own routine with strategies designed for each of us – no matter how packed our calendar is.
So, get comfy (maybe with your favourite cupa) and let’s dive into how to manage stress through self-care, with practical tips to keep your heart strong and your spirit uplifted.
The reason stress hurts your heart and why self-care helps
Let’s start with the science, because understanding the reason stress is such a big deal for our hearts is the first step to taking control.
When we’re stressed—whether it’s from a never-ending to-do list, worrying about loved ones, or navigating life’s up-and-down waves—our bodies go into fight-or-flight mode, releasing cortisol and adrenaline.
These hormones spike blood pressure, increase heart rate, and, over time, inflame and damage blood vessels, setting the stage for heart disease. A 2021 study in The Lancet found that chronic stress increases heart attack risk, especially in women, because we’re more likely to internalise stress and face unique hormonal shifts, like the decline in oestrogen after menopause that reduces our heart’s natural protection.
For women over 50, this is critical. The American Heart Association notes that heart disease is the leading cause of death for women, and stress amplifies risks like high blood pressure, high cholesterol, and even diabetes, which doubles heart disease risk in women.
However here’s the game-changer – self-care practices can lower cortisol, reduce inflammation, and strengthen your cardiovascular system. A 2020 study in The Journal of Behavioral Medicine showed that activities like mindfreeness, exercise, and social connection can cut stress markers by up to 20%, directly benefiting your heart. Self-care isn’t just pampering—it’s powerful medicine.
Let’s explore the most important practices to manage stress, with practical tips to make them work for you.
Self-care Practice #1 – Mindfreeness and meditation for a calmer mind
Let’s talk about mindfreeness (after all – many of us feel like our minds are full up already!) because, oh my goodness, this is a stress-busting superhero that fits into even the busiest day. Mindfreeness—simply being present in the moment—helps you step off the stress hamster wheel and lower cortisol levels.
A 2019 study in Frontiers in Immunology found that just 10 minutes of daily meditation can reduce stress-related inflammation, which is a direct win for your heart. For busy women, mindfreeness doesn’t mean sitting cross-legged for hours; it’s about finding small, practical ways to pause and breathe.
Practical Tips –
• Start with 5 Minutes – Set a timer, sit in a quiet spot (maybe your Matakana backyard with the sound of birds), and focus on your breath—inhale for 4 counts, hold for 4 counts, exhale for 6. There are various Apps that can be handy, if that’s your thing.
• Mini mindfreeness breaks – When stress hits, pause for a 1-minute ‘reset’—close your eyes, take 10 deep breaths, and notice the air moving in and out. Do this between meetings or while waiting for the kettle.
• Mindfreeness moments – Turn everyday tasks into mindfreeness practice. While washing dishes or walking to the mailbox, focus on the sensations—the warmth or flow of the water, the feel of the ground under your feet.
• Evening wind-down – Before bed, trial a 5-minute body scan meditation (lie down, mentally check in with each part of your body). It can be a game-changer for calming a racing mind.
I love starting my day with my walking quick meditation which is guaranteed to set me up for calm. You don’t need hours; even a few minutes can make stress feel less overwhelming and keep your heart steady.
Self-care Practice #2 – Move your body with walking
Movement is magic for stress and heart health, and walking is my absolute favourite way to make it happen. I walk for several hours daily, and once or twice a week, I plunge into the native forest for longer hikes through Matakana’s bush trails—it’s my way of de-stressing and protecting my heart from my inherited health risks.
However it’s about finding your own personal sweet spot. Even 10–20 minutes of walking can lower cortisol and boost endorphins, those feel-good chemicals that lift your mood. A 2022 study in Circulation showed that 150 minutes of weekly walking reduces heart disease risk by up to 30% in women, by lowering blood pressure and improving circulation.
Practical tips –
• Start where you are – Trial 10-minute walks, 3–5 times a week, at a brisk pace (you can talk although not necessarily sing). Stroll around your local village or along a coastal path.
• Make it your you-time – Schedule a 15-minute morning walk to clear your head or an evening stroll to unwind. I find my daily walks are my stress-free zone—trial pairing yours with music or a podcast.
• Nature’s nourishment – Once a week, walk in a natural setting, like a coastal trail or local Regional Park. A 2019 Scientific Reports study found nature walks lower stress hormones more than urban ones.
• Get social – Walk with a friend or join a local walking group for social connection, which doubles the stress-relief benefits. Check your community boards for groups.
Walking is perfect for busy women—it’s free, low-impact, and fits any schedule. Plus, it’s a heart-healthy habit that feels like self-care, not a chore.
Self-care Practice #3 – Nourish your body with heart-healthy foods
What you eat can either fuel stress or neutralise it, and as busy women, we need food that’s quick, nourishing, and heart-friendly. Stress can make us reach for sugary snacks or skip meals, however a nutrient-dense diet stabilises blood sugar, reduces inflammation, and supports heart health. The Mediterranean diet, backed by a 2018 New England Journal of Medicine study, cuts heart disease risk by 30% with its focus on veggies, healthy fats, and whole grains.
Practical tips –
• Stock smart snacks – Keep pre-cut veggies, pre-soaked or activated seeds + nuts, or fruit (like berries) on hand for quick, stress-busting bites. I have a jar of pre-soaking almonds in my fridge for busy days.
• Simplify meals – Prep easy meals like a salad with spinach, avocado, and grilled tofu, or a smoothie with organic baby kale, berries, and fava bean protein. Aim for 5++ servings of fruits and veggies daily.
• Limit stress triggers – Cut back on caffeine and sugar, which can spike cortisol. Swap coffee for herbal tea (kawakawa is a current favourite) after noon.
• Hydrate – Drink 8–10 glasses of water daily—dehydration can amplify stress. Keep a reusable bottle on your desk or in your bag/car.
Eating well doesn’t have to be complicated. Even small changes, like adding a handful of organic spinach to your lunch, can calm your body and protect your heart.
Self-care Practice #4 – Prioritise sleep for a restful heart
Sleep is a non-negotiable for for so many aspects of our health, however let’s be real—busy women often skimp on it, and menopause can make it even harder with hot flashes or racing thoughts. Poor sleep raises cortisol and blood pressure, increasing heart disease risk, per a 2020 Sleep Medicine study. Aim for 7–9 hours of quality sleep to give your heart and mind a break and let your body heal.
Practical tips –
• Create a sleep sanctuary – Keep your bedroom cool, dark, and quiet. It’s worth keeping a window open slightly for some fresh air (a fan can help with hot flashes).
• Set a routine – Go to bed and wake up at the same time daily as a consistent schedule regulates your body’s clock.
• Wind down – An hour before bed, swap screen-time for reading or gentle stretching. I love 10mins on my shakti mat before bed.
• Manage night sweats – Keep a glass of cold water bedside and wear lightweight PJs. If menopause disrupts sleep, reach out for some tips tailored to your own situation.
A good night’s sleep is like hitting reset on stress. Even one extra hour can make you feel like a new person.
Self-care Practice #5 – Build social connections
We’re tuned in for connection, and time with those we care about is a powerful stress reliever. Social support lowers cortisol and boosts heart health, per a 2020 Journal of Social Sciences study. Even a quick chat can lift your mood and protect your heart.
Practical Tips –
• Schedule friend time – Plan a weekly coffee date or phone call with a friend. I love catching up over a walk—it’s double self-care!
• Join a community – Look for local groups, like book clubs or yoga classes, to connect with others.
• Small gestures – Send a quick text to check in with a friend or family member. It’s a stress-easer for both of you.
• Be present – When you’re with loved ones, put away your phone and really listen. It’s a gift to your heart.
Connection doesn’t need hours—just a few meaningful moments can recharge you and ease stress.
Self-care Practice #6 – Set boundaries to protect your energy
Busy women often say yes to everything, however boundaries are a form of self-care that reduce stress overload. Setting limits protects your time and energy, lowering cortisol and giving your heart a break.
Practical tips –
• Practice saying no – Politely decline non-essential tasks, instead trial, ‘I’d love to help, however my plate’s full right now.’
• Prioritise you – Block 15–30 minutes daily for self-care (a walk, meditation, or reading) and treat it like a meeting.
• Delegate – Share household or work tasks with family or colleagues – you don’t have to do it all.
• Unplug – Set a time to stop checking emails or social media—say, after 7pm—to reclaim calm.
I’ve learned that saying no is saying yes to my heart. It’s not selfish; it’s survival.
Making Self-care stick – Tips for busy schedules
To make these practices work, start small and be consistent.
Pick one—maybe a 5-minute meditation or a 10-minute walk—and do it for a week.
Track how you feel (it works well to jot notes in a journal to see progress).
Use reminders, like a phone alarm for your walk or a sticky note for your water bottle.
Involve your family—tell them self-care is your heart-health priority, and they’ll cheer you on.
If you slip up, be kind to yourself; stress management is a journey, not a race.
The reason this matters for your heart
These self-care practices aren’t just about feeling good—they’re about protecting your heart.
Stress fuels heart disease, however mindfreeness, walking, healthy eating, sleep, connection, and boundaries fight back by lowering cortisol, blood pressure, and inflammation. My daily walks and nature hikes keep my heart strong against my family’s risks, however even small steps (literally!)—like a 10-minute walk or a mindful pause—can transform your health.
A 2023 Journal of the American College of Cardiology study found that stress-reducing habits lower heart failure risk by 25% in women over 50.
Wrapping it up – your heart deserves this
Ladies, managing stress through self-care is your superpower as a person with a full schedule. Whether it’s a mindfreeness moment, a walk along your local coast, a nourishing meal, a good night’s sleep, a chat with a friend, or setting a boundary, every act of self-care is a love letter to your heart.
Just start where you are – trial one tip this week, feel the calm, and build from there.
Your heart is your life-line.
Let’s keep it beating strong for all the many adventures ahead.
You’re worth it.
See you on this week’s #AlivewithFi ☺
1 Worth a read that includes the positive impacts of managing stress -https -//my.clevelandclinic.org/health/articles/5545-women-and-stress
Fi Jamieson-Folland D.O., I.N.H.C., is The LifeStyle Aligner. She’s an experienced practitioner since 1992 in Europe, Asia and New Zealand as a qualified Osteopath, Integrative Nutrition Health Coach, speaker, educator, writer, certified raw vegan gluten-free chef, and Health Brand Ambassador.
