Could stress be making your menopause worse?
Stress is an inevitable part of daily life, but chronic stress (long term) can have detrimental effects on both physical and mental health. During menopause, stress can exasperate symptoms and make the transition more challenging. The hormonal fluctuations that occur during menopause can already cause mood swings and emotional instability. Stress further amplifies these effects, leading to increased irritability, anxiety, and depression.
Impact of stress on hormonal balance & Menopause:
Stress triggers the release of cortisol, (the stress hormone) from the adrenal glands. Chronic stress can disrupt the delicate balance of hormones involved in the regulation of the menstrual cycle and menopause. High levels of cortisol can suppress the production and regulation of oestrogen and progesterone, exacerbating hormonal imbalances and therefore intensifying the severity of menopause symptoms.
It’s easy to overlook the signs of stress when you’re caught up in daily life. Often, we don’t realise we’re stressed because we’re so used to feeling busy or overwhelmed that it becomes our normal. Instead of noticing the constant fatigue, or the scattered thoughts, we just keep pushing forward, dismissing these signs as part of life. Stress can manifest subtly—through irritability, difficulty sleeping, or even physical aches that we might attribute to other causes.
It’s only when we pause, take a step back, and truly listen to our bodies and minds that we recognise the toll it’s taking. Acknowledging stress is the first step towards managing it; it’s okay to slow down and prioritise our well-being.
Long-Term Health Risks:
Chronic stress during menopause not only affects immediate symptoms but also poses long-term health risks. Prolonged exposure to stress has been linked to an increased risk of cardiovascular disease, osteoporosis, and cognitive decline, all of which are already heightened concerns for menopausal women. Additionally, stress can weaken the immune system, making you more susceptible to infections and illnesses.
Coping Strategies:
Managing stress during menopause is crucial for minimising its impact on quality of life and overall health and well-being. Incorporating stress-reduction techniques such as mindfulness, meditation, deep breathing exercises, yoga, and regular physical activity can help mitigate the effects of stress.
Prioritising self-care, maintaining a healthy lifestyle, and seeking support from friends, family, or mental health professionals can also provide valuable coping mechanisms during this transitional phase.
tips for managing stress:
Mindfulness and Meditation: Practicing mindfulness and meditation techniques can help to calm the mind, reduce anxiety, and promote relaxation. Mindfulness involves focusing on the present moment without judgment, for example walking in the park and noticing what’s around you, the sights, sounds and smells. Meditation involves creating a sense of inner peace and awareness through various techniques such as deep breathing, visualisation or body scan exercises. There are several Apps that can help with this for example Head Space and Calm.
Deep Breathing Exercises: Deep breathing exercises, such as belly breathing, can activate the body's relaxation response and reduce stress levels. Take slow, deep breaths, inhaling through your nose and exhaling through your mouth, focusing on the sensation of your breath as it fills your lungs and belly. Breath in for 4, hold for 4, breath out for 4, hold for 4 and repeat.
Yoga and Tai Chi: Engaging in gentle forms of exercise such as yoga or tai chi can help reduce stress, improve flexibility, and promote overall well-being. These mind-body practices incorporate breathwork, meditation, and gentle movements that can alleviate tension, calm the mind, and enhance relaxation.
Regular Physical Activity: Regular exercise is essential for managing stress and promoting mental and physical health during menopause. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, such as brisk walking, swimming, cycling, or dancing. Exercise releases endorphins, neurotransmitters that help to lift mood and reduce stress.
Healthy, balanced diet: A balanced, nutrient dense diet can help to reduce stress on the body and support overall health during menopause. Maintain a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit caffeine, alcohol, ultra processed foods and sugar intake, which can exacerbate stress and disrupt sleep. Contact Re-Balance By Sally for personalised nutrition plans sally@rebalancebysally.com
Adequate Sleep: Prioritise good sleep hygiene by having a regular sleep schedule, going to bed and getting up at the same time each day. Create a relaxing bedtime routine such as having a bath, reading in bed, listening to calming music. Ensure the bedroom environment is cool, dark and quiet. Avoid stimulants such as caffeine and electronics before bedtime, and practice relaxation techniques to promote restful sleep.
Social Support: Maintain connections with friends, family, and community during menopause. Share your experiences, concerns, and feelings with trusted individuals who can provide emotional support and understanding. Social support can help buffer the effects of stress and promote resilience during challenging times.
Stress Management Techniques: Explore various stress management techniques to find what works best for you. This may include journaling, massage, aromatherapy, crafting or other hobbies and activities that bring joy and relaxation.
Seek Professional Support: If stress becomes overwhelming or interferes with daily functioning, consider seeking professional support from a therapist, counsellor, health coach or other healthcare provider.
Self-Care Practices: Prioritise self-care activities that are nourishing and promote relaxation and rejuvenation. This may include taking regular breaks, practicing self-compassion, setting boundaries and saying NO to things that you don’t enjoy or overwhelm, and saying YES to more activities that bring joy and fulfilment.
By incorporating these strategies into your daily routine, you can effectively reduce stress, promote emotional well-being, and enhance your overall quality of life during menopause. Experiment with different techniques to find what works best for you and remember to prioritise self-care throughout this transformative phase.
One of the modules of the Re-Balance By Sally Health Coaching for menopause programme focussed on stress management and self-care specifically tailored to you. In combination with the other 4 modules of Nutrition, Movement, Detoxification and Sleep, we support you with a personalised plan and coaching support to improve your menopause symptoms. To discuss options that are right for you, contact us at sally@rebalancebysally.com
