Large studies show that women are more than twice as likely to develop generalized anxiety and consistently report higher levels of chronic stress than men. And when stress becomes chronic, it doesn’t just affect mood. It reshapes our brain. “We see shrinkage in areas like the hippocampus (critical for memory) and the prefrontal cortex (in charge of decision-making and emotional regulation),” says Dr. Sasha Hamdani, a board-certified psychiatrist.
Women are more vulnerable because of the connection between hormones and the brain. For example, estrogen plays a major role in modulating neurotransmitters like serotonin and dopamine, so when levels fluctuate across the menstrual cycle or decline during perimenopause and menopause, it can intensify emotional sensitivity and heighten anxiety responses, Hamdani says.
Over time, this kind of neurobiological “wear and tear” can chip away at cognitive resilience–our brain’s ability to stay steady, flexible, and functional, a core pillar of aging well.
Join Dr. Sasha Hamdani and dozens of other experts to talk about what matters most for women’s longevity at the Livelong Women’s Health Summit in San Francisco on April 17th + 18th, 2026.
Early signs of stress’s impact on cognitive resilience
It’s hard to separate the earliest signs of negatively impactful stress and the natural experience of aging (think: misplacing things more frequently, forgetting words mid-sentence, feeling foggy in situations that used to feel sharp). Hamdani says the effect of stress is more obvious when paired with emotional symptoms such as irritability, restlessness, or that persistent feeling of being “on edge.” This combination can point to deeper neurocognitive strain.
Hamdani encourages women to be aware of emotional reactivity and ask themselves these questions:
😓 Are you finding it harder to bounce back from small stressors?
🧨 Does your fuse feel shorter than usual?
If you answered yes, then these are markers that your nervous system might be running on fumes.
“Paying attention to those small cracks early helps us intervene before burnout becomes full collapse,” she adds.
Practices to reduce brain stress and anxiety
Chronic stress is often framed as a mindset problem, but for many women, it’s a systemic issue that can affect long-term health. Caregiving and emotional labor generally fall heavily on women, according to research, and also lead to higher rates of sleep disruption. Couple this gender difference with under-supported mental health and it balloons into a social challenge that we can’t “self-care” our way out of. One way women can empower themselves though, is by reclaiming boundaries and shifting away from the belief that our worth is tied to how much we give.
“We need to normalize saying 'no,' outsourcing or delegating when possible, and carving out protected time to recover,” says Hamdani.
Want to try a quick breathing exercise to reduce stress and anxiety?
😮💨 Try the “Physiological Sigh.”
When you create this space for yourself to recover, the following evidence-backed practices can make the biggest difference, says Hamdani:
Daily movement, even in small doses. It boosts BDNF (a protein that supports brain growth and repair).
Mindfulness or breathwork, which helps rewire the brain’s stress-response system over time
Sleep. Aim for 7-9 hours a night.
Finding community and connection, which has been shown to buffer the negative effects of chronic stress on the brain.
One practical habit to start today
💡 Build one moment of intentional connection into your day. It could be a 20-second hug (yes, count it out!) or sending a friend a funny meme you can both laugh over. It doesn’t have to be a deep or lengthy experience. Even a moment of feeling safe, seen, and connected is one of the most underused tools for protecting mental health as we age.
“Consistency beats intensity. It’s about creating a sustainable rhythm that helps your brain downshift out of fight-or-flight mode more efficiently.”
Poll
How would you rate your day-to-day stress or anxiety?
Looking for a group of like-minded women discussing all things health, longevity, and life in general? We are building a community just for you. Join over 100 other women in our private WhatsApp group to get the conversations started. 💜
Every week we also dive into longevity topics and tools on the Livelong Media podcast. Listen on Apple, Spotify, or wherever you get your podcasts.
Interested in attending The Livelong Women’s Health Summit and want to get more involved? We’d love to invite you to apply to join our Ambassador program where you’ll help empower women across the country to prioritize their health and find community. In return, you receive insider perks and VIP access to the event. Visit the Ambassador webpage or email [email protected] for more details.
Over 60% of adults are wearing the wrong size shoe, according to research.
This week, we caught up with Milica McDowell, PT, MPT, DPT, to talk about why walking is so good for our healthspan.
Q. What are the longevity benefits of walking?
A. Walking more than 7500 steps per day has been shown in large-scale/long-term studies to boost longevity and decrease risks of cardiovascular death. It’s also been shown to boost bone and muscular health, improve your balance and coordination, enhance mood, and even improve your mental clarity and cognition. All of these factors can boost longevity and the quality of the years you are living.
Q. What small adjustment can make the biggest difference for joint health and endurance when it comes to walking?
A. Footwear. Over 60% of adults are wearing the wrong size shoe, according to research. Get your foot measured in a shoe store every year, as shoe sizes change in our adult lives. And find a flatter, more flexible shoe for your gait mechanics. Also worth noting: Most walking shoes have a lifespan of around 200-300 miles, so it's important to keep track of when you bought them and how many miles each pair has accompanied you on.
Q. What are the best ways to increase walking intensity safely?
A. Start small and keep a journal. Most individuals walk at a pace of around 100 steps per minute, or 5 minutes = 500 steps. A 5-minute walk is termed a "micro walk," and doing these throughout the day can help you boost your step count toward that 7500-8500 steps per day goal.
Never increase volume or duration by more than 10% per week. If you get sore while walking, back off on the time or distance, or consider changing your shoes.
👀 In case you missed it:
🎁 We made a list of longevity focused gifts for women.
🍫 Liv made her debut by showing us what’s in our chocolate.
🧠 Erin spoke with Amanda Krisher about longevity and mental health in our most recent podcast episode.
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The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.
