Stressed!
This seems to have become a common way to describe ourselves nowadays.
And while you may be aware of what could be causing the stress in your life (work, life events, relationship changes, menopause and other health concerns, fear of the unknown), you may not realise that unmanaged stress can lead to more serious health problems.
But let's not get too grim—stress isn't all bad.
Stress is your body's natural response to life's challenges.
When you face a stressful situation, your body releases hormones like cortisol and adrenaline, which help you respond effectively. This response is essential for daily functioning in the right amounts and for short periods. For instance, cortisol enables you to wake up in the morning; without enough of it, even getting out of bed can be a struggle.
Healthy stress can actually build resilience and strength.
However, when stress becomes chronic, it leads to persistently high levels of these hormones, which can disrupt your overall well-being.
One of the tricky things about stress is that there are countless triggers, but our bodies respond in the same way—by releasing cortisol and adrenaline. Whether it's a scary movie or a significant life event, your body reacts similarly, with the key difference being how long the stress lasts. Imagine stress as water flowing into a bucket; without a way to let some out, that bucket will eventually overflow.
Women, in particular, often take on more burdens, allowing stress to accumulate without noticing.
Why can this be problematic during menopause?
Although your diet is super important in supporting your hormones and many other issues, stress is the key foundation element determining how smoothly you progress through this transition.
Why?
Stress has a direct effect on hormone levels and neurotransmitters.
How?
Our bodies are complex. Individual hormones do not operate in isolation; they all interact with each other. When one goes pear-shaped, the others are all impacted. Cortisol is a key player in this game.
Oestrogen and Progesterone
Chronic stress keeps cortisol levels high, interfering with the body's ability to regulate oestrogen and progesterone.
Menopause is already a stressful time, biologically speaking, even before adding in other life stresses.
As progesterone decreases and oestrogen fluctuates wildly before eventually dropping, the effects on your body can be overwhelming. These hormones are not just about reproduction—they have wide-ranging impacts across your body.
Recognising that your body and brain need time to adjust to these changes is essential.
Just as we often cut teenagers some slack for being "hormonal," women going through menopause need to be kind to themselves, especially when they are also managing stress from other areas of life.
The Impact of Cortisol
Raised cortisol levels can significantly affect both progesterone and oestrogen.
Progesterone
Cortisol affects progesterone in two important ways. It reduces the production of already declining progesterone and blocks its action on receptors.
Progesterone is your anti-anxiety relaxation hormone. The impact of excess cortisol on this process can lead to symptoms such as insomnia and anxiety.
Oestrogen
A raised cortisol increases the free oestrogen whizzing around in the blood, ready to go to work. That may seem great, but oestrogen is a goldilocks hormone. It needs to be just right and in balance with progesterone. Too much is not good and can create many menopause symptoms, such as insomnia, anxiety, and heavy periods.
Neurotransmitters
Cortisol also affects neurotransmitters like dopamine, serotonin, and GABA, which play a critical role in mood regulation. This can contribute to mental health issues such as anxiety, depression, and panic attacks.
Cortisol not only affects your more obvious menopause symptoms. It can also affect:
Thyroid function
Bone loss
Cardiovascular disease
Blood sugar regulation – causing abdominal weight gain.
Digestion
Immune system
To top this, - yes, it gets better......
As women progress through perimenopause, their ovaries produce less oestrogen and progesterone. The adrenal glands take over this role but are also responsible for producing cortisol.
The body always prioritises stress over sex….so if you are super stressed and need to make more cortisol, your production of oestrogen and progesterone will drop.
This might sound daunting, but it's why addressing stress is crucial for managing menopause.
Stress as a Catalyst
Unmanaged stress can act as a catalyst for worsening menopausal symptoms. By addressing stress effectively, you can significantly reduce its impact on your body and emotions. It not only helps alleviate the intensity of menopause symptoms but also contributes to an overall better quality of life.
The extent to which stress acts as a catalyst depends on your genetic makeup, lifetime stress load, and individual response. We're all different.
Strategies for Managing Stress During Perimenopause
While you can't eliminate all stress from your life, you can reduce some of it and improve your response to what's left.
There isn't a one-size-fits-all solution for stress. The most important step is self-awareness—understanding how stress affects you and taking steps to manage it. And no, you can't just supplement your way out of stress. It's not something a few ashwagandha pills can fix.
Lifestyle changes are fundamental.
This takes time and patience. Be realistic and gentle with yourself. We are all different and respond in various ways.
Practice so that your response is automatic when things get extra rubbish.
Learn to say no, reduce your exposure, and firm up your boundaries. In other words, think of the gas mask principle in an aeroplane. If you don't put yours on first, you cannot help those next to you who you love.
Your brain uses all senses – so multiple, often small, strategies will work better than just one.
Top Tips and Strategies to Consider
1. Attitude – adjust your perceived stress – look at CBT to reframe how you perceive stress.
2. Breathe.
Breathing is paramount. I always suggest trying different techniques and seeing what resonates with you. Possibilities include 4-7-8 breathing, square breathing, Buteyko breathing, and alternate nostril breathing. If you schedule 5-10 minutes daily, that can make a big difference.
3. Cut back on sugar, alcohol, and caffeine.
We tend to turn to these things when we are stressed. Although they may feel like stress relievers, they only help temporarily.
Stop, pause, and slowly try to reduce their presence in your life.
4. Sleep.
This may be easier said than done. Look at your routines. Schedule a no-phone and TV zone before bed, and get some sunlight as soon as you wake up.
5. Move
Regular physical activity, especially outdoors, can be incredibly beneficial. Even a short walk can help.
6. Try Meditation or Mindfulness.
This may not be everyone's cup of tea, but try it. Experiment with apps, classes, and YouTube videos.
7. Cold showers
Cold showers can help reduce cortisol and stress and anxiety. Work up to them if need be. If you don't like that, try splashing your face with cold water.
8. Singing and humming.
A good holler can activate your parasympathetic nervous system, which helps counteract stress.
Conclusion
Navigating menopause can undoubtedly be a challenging journey, but understanding the critical role that stress plays can make a world of difference. By recognising how stress impacts your hormones and overall well-being, you empower yourself to take proactive steps toward managing it.
Embrace the strategies that resonate with you, be patient with yourself, and prioritise your health. Menopause is a natural part of life, and with the right tools, you can navigate this transition with resilience and grace. Your well-being is worth the effort, and by managing stress effectively, you can make this time of change an opportunity for growth and renewed vitality.
By incorporating the above suggestions into your routine, you CAN navigate menopausal emotions with greater ease and resilience.
I am not a big fan of quotes - but this works...
Our power as women, our power and our voice….also comes from our ability to value our health and the vessel we exist in.
Michelle Obama
Take Care
Nx
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