7 tips for reducing menopausal stress

Menopause

The Ultimate Guide to Thriving in the Menopause

If you have noticed you are feeling more stressed or you’re less able to cope with situations that you could once easily navigate, just know you are not alone.  In the peri-to-post menopause years fluctuating hormones often lead to higher stress levels. In this video (or shortened blog below) I am going to share with you why you are feeling more stressed and give 7 tips for reducing menopausal stress.

 

 

Menopause and Stress: What’s the Connection

 

Stress, you might be surprised to learn, is not a bad thing.  Our stress hormones are what give us the energy to get out of bed every day, they are the hormones that make us automatically jump out of the way of danger.  But stress in our modern world is all consuming and that becomes problematic, especially in our peri-to-post menopause years.

Perimenopause starts with progesterone our calming hormone taking a steep dive.  Additionally, progesterone interacts with GABA our calming, anti-anxiety neurotransmitter so with less progesterone, we have less GABA and less of that calming influence.

Eventually, oestrogen begins to decline.  One of oestrogen’s jobs is to keep our stress hormones in check – so less oestrogen, higher stress levels and less stress resilience.

When we are highly stressed, it impairs our sleep and our ability to think clearly, it causes hot flushes, weight gain, bloating, joint pain, loss of motivation, overthinking, anxiety and loss of libido.   All of this causes more stress – and so it becomes a vicious cycle – and the more we are in that state the more the brain becomes hyperalert and over-vigilant to potential threats.  And round and round it goes.

And so, we must actively introduce daily self-care time.  That is engage in things that are going to help to reduce stress levels.

 

7 simple tips for reducing menopausal stress

 

  • Remove Inflammatory Foods: Cut down on sugar to avoid blood sugar spikes and added stress on your system.
  • Morning Walks: Engage in early morning walks for sunlight exposure, which helps reset your circadian rhythm, improving sleep and reducing cortisol levels.
  • Yoga Nidra: This ‘yogic sleep’ is a simple, relaxing practice that significantly lowers stress.
  • Breathwork: Techniques like the 4×4 breath can immediately reduce cortisol levels and mitigate stress.
  • Practice Saying ‘No’: Prioritize your needs and reduce obligations that add to your stress.
  • Magnesium Supplements: Magnesium glycinate helps soothe nerves and is essential during high-stress periods.
  • Ashwagandha: This adaptogenic herb boosts stress resilience, helping you cope better with anxiety.

 

So there you have it – 7 tips to helping to reduce menopausal stress.  But tip number 8 – don’t try to do them all.  That would be overwhelming and cause you more stress – just pick one or two things, and commit to 10 mins a day.  Managing stress effectively in menopause is about small, consistent efforts rather than overwhelming changes.

And if you need help in that regard, grab a copy of my free guide ‘Thriving in Your 40s & Beyond’ to get started on your stress reduction journey.