How Stress Reduction makes a difference in menopause

Stress and menopause seem to go hand in hand, and although some amount of stress is important to keep us on our toes, stress in menopause is a very real and bothersome experience for many menopausal women.  It can make symptoms such as hot flushes worse, and increase chances of interrupted sleep, headaches, upset stomach, making poor food choices and not exercising.  Stress reduction is imperative in the menopause years to improve our health and menopause experience, and to help us feel well and energetic. Before talking more about stress reduction techniques, let’s look at what stress is and how it makes us feel when it is short or long lived.

What is stress?

Stress is a normal part of life, we experience low levels of stress on a daily basis which has a positive effect on us, it keeps us alert, motivated and energised, and in the short term, it protects us from danger.  Stress becomes a problem when it becomes prolonged and chronic, to the point that it negatively impacts our lives.  A good definition of stress is that it results from the imbalance between demands and the resources to deal with the demands.

Chronic stress in today’s society can occur from long term challenges including:

• Relationship concerns
• Financial concerns
• Your health or the health of someone close to you
• Busy being busy – not enough hours in the day
• Continuously running late
• Thoughts and feelings around day to day activities being more negative than positive (our perception of stress)

And, has long term physiological health impacts that can negatively impact our lives, including:

• General wellbeing
• Sleep
• Gut function/digestion
• Immunity
• Causes inflammation
• Promotes weight gain
• Depression
• Anxiety
• Increase the risk of heart disease, type 2 diabetes, autoimmune diseases and cancer.

The stress response occurs when our nervous system goes into “flight or fight”, releasing the stress hormones, adrenaline and cortisol into our bloodstream.  Physically this feels like a faster breathing rate, high blood pressure, faster heart rate and more energy.  Being in this physical state for a prolonged period is not ideal for our health or menopause experience. What happens when we are continuously on this cycle is that we become exhausted as our nervous system and stress hormones eventually wear us down and we continue to struggle.  It has an impact on our physical, emotional and mental wellbeing.  We then start to feel fatigued, totally burnt out, depressed or anxious. Most probably not sleeping well, waking up tired, feeling the 3 pm slump every afternoon reaching for a coffee or chocolate and feeling worried about things often.

Stress reduction techniques you can try

When we feel stressed, especially with the added stress of menopause, we feel a sense of having no control over anything in our lives.  There are some really effective stress reduction techniques that you can try to reduce your stress levels, calm your nervous system and feel like you have some control again.

1. Good nutrition

Including more fresh, wholefoods in your diet, especially following the Mediterranean diet will ensure that you are getting food nutrition, packed with antioxidants, vitamins and minerals and anti-inflammatory properties.  High cortisol over a long period of time results in increased inflammation, as does the decline in oestrogen at menopause.  Good nutrition will help decrease inflammation, support your immune system, improve your gut health and function and decrease your risk of chronic conditions that are associated with high stress levels and menopause.

2. Movement

The human body was designed to move, and even though it is often one of the last things a menopausal woman wants to do, even gentle, slow movement will give you the benefits of less stress, better sleep and better choices around food. Move any way you enjoy – dancing, running, aerobics, swimming, cycling, walking, yoga, and pilates, just to name a few. Try to move every day and you will reap the benefits of reduced stress, better moods and sleep and a boost in your overall health and wellbeing.

3. Sleep

Sleep is the foundation of good health and the most elusive in the menopause years.  Elevated cortisol caused by stress and the hormonal changes in menopause disrupts the circadian rhythm.  Some ways of getting better sleep and reducing stress include eating earlier in the day, meditation, mindfulness practices, breathwork and journaling to offload thoughts or worries.

Remember, that a small amount of stress is needed in our day to day to function. When stress starts to take over our general wellbeing and we are finding it hard to cope or find time for our self care, stress will become a negative, chronic experience. A holistic approach is needed to improve stress and menopause symptoms that will take time to implement, reaping the benefits for your health in the long term.

This blog article has given you a snapshot of the self care framework that I use to help menopausal women reduce the overwhelm and feel better again. If you are wanting some help with your menopause experience, book a discovery call to learn more.

References:

Australian Menopause Centre, 9 Ways to Manage Stress and Relax During Menopause

https://www.menopausecentre.com.au/information-centre/articles/9-ways-to-manage-stress-and-relax-during-menopause/

Healthspan, How stress affects women in menopause

https://www.healthspan.co.uk/advice/how-stress-affects-symptoms-of-menopause

The North American Menopause Society, Stress: Getting Serious About Solutions

https://www.menopause.org/for-women/menopauseflashes/mental-health-at-menopause/stress-getting-serious-about-solutions

WebMD, Tips to Reduce Stress in Women over 50

https://www.webmd.com/women/guide/women-over-50-tips-to-reduce-stress

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