Spring Cleaning the Panic Room
As April unfolds, it's crucial to shine a spotlight on stress awareness, especially concerning its impact on the menopausal transition. This natural transition from perimenopause to post menopause (i.e., life after that single point in time when your menses has ceased for 12 month consecutively), is a natural phase in a woman's life.
Yet, as natural as it is from a biological stand point, menopause can bring about a myriad of physical and emotional upheavals that feel anything but normal and often can leave us in a crippling state of anxiety. To top it off, stress rises to the forefront of our issues, and several women will report frequent experiences with panic attacks. Stress management practices, therefore, emerge as a necessity in this stage of our lives and requires immeditate attention. Incorporating stress mamagement practices are a vital tool for allowing our transition to be more graceful and giving us back a sense of control.
But it's more than emotional and mental health benefit, there are significant physical benefits to be had as well.
Cortisol, The Kicker
At the core of stress management lies the regulation of cortisol. Cortisol, often dubbed the body's primary "stress hormone," plays a pivotal role in the body's fight-flight-freeze-fawn response. During times of stress, cortisol levels spike, triggering various physiological responses aimed at coping with perceived threats. However, prolonged stress can lead to chronically elevated cortisol levels, which can exacerbate menopausal symptoms and negatively impact overall health. Learn more in my blog, The Hormone-Gut Cycle.
Research has shown a clear link between high cortisol levels and worsened menopausal symptoms. Elevated cortisol can intensify hot flashes, disrupt sleep patterns, exacerbate mood swings, and contribute to weight gain, particularly around the abdomen. Moreover, persistent stress can increase the risk of developing chronic conditions such as cardiovascular disease, diabetes, and depression, which are already heightened during menopausal transition.
Stress management and cortisol regulation are so important for promoting physical, mental and emotional well-being during the menopausal transition. Fortunately, there are several effective strategies for managing stress and lowering cortisol levels during menopause:
Mindfulness and Meditation: Incorporating mindfulness practices and meditation into daily routines can help reduce stress and promote emotional well-being. These techniques encourage present-moment awareness and cultivate a sense of calm, which can counteract the effects of cortisol.
Regular Exercise: Engaging in regular physical activity, such as brisk walking, yoga, or swimming, not only improves physical health but also serves as a powerful stress reliever. Exercise stimulates the release of endorphins, the body's natural mood lifters, while also regulating cortisol levels.
Adequate Sleep: Prioritizing quality sleep is essential for managing stress and hormonal balance during menopause. Establishing a relaxing bedtime routine, creating a comfortable sleep environment, and practicing good sleep hygiene can promote restful sleep and lower cortisol levels.
Breathe into It: Breathwork is highly effective at reducing cortisol levels and stimulating the vagus nerve due to its ability to activate the body's relaxation response, promoting deep relaxation and stress reduction through controlled breathing patterns. This practice enhances parasympathetic nervous system activity, leading to decreased cortisol production and increased vagal tone, fostering a sense of calm and well-being.
Healthy Lifestyle Choices: Adopting a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can support hormonal balance and reduce inflammation, thus mitigating stress-related symptoms. Limiting caffeine, alcohol, and processed foods can also contribute to overall well-being.
Social Support: Maintaining strong social connections and seeking support from friends, family, or support groups can provide invaluable emotional support during the menopausal transition. Sharing experiences and coping strategies with others facing similar challenges can alleviate feelings of isolation and stress.
April has been designated Stress Awareness Month by the Stress Management Society and serves as a great reminder to adopt changes that allow for management strategies to become part of our daily regime. It need not be reserved to a select timeframe of the year. This calls for a lifestyle shift.
A Little Becomes A Lot
To coin the phrase given by the Stress Management Society, even the most modest steps towards self-care and stress alleviation can lead to substantial enhancements in mental well-being over the long haul. The 2024 overarching theme #LittlebyLittle is a subtle yet necessary reminder that minor efforts toward reducing stress can bring more self empowerment than going full throttle on eliminating stress altogether. That simply isn't realistic. Be kind to yourself and take baby steps. Slow and steady wins the race!
To learn more and to download the tools to help you on your "manageable" stress management journey, while also giving you strength to embrace the transition of menopause with confidence, visit www.stress.org.uk. The following infographic is compliments of the Stress Management Society.
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Mary Lee is a PR practitioner turned Menoapause Doula based on Vancouver Island, Canada. With a passion for science communication and life sciences, she has been recognized for her work as a nominee for the PRNews Top Women in PR award in 2022.
Her insightful perspectives and in-depth studies to become a Menopause Doula and launch her own podcast, All Things Menopausal, on the subject of the menopausal transition make her articles and episodes both informative and engaging.
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References
North American Menopause Society. (n.d.). Going Mad in Perimenopause: Signs and Solutions. North American Menopause Society. https://www.menopause.org/for-women/menopauseflashes/menopause-symptoms-and-treatments/going-mad-in-perimenopause-signs-and-solutions
Woods NF, Mitchell ES, Smith-Dijulio K. Cortisol levels during the menopausal transition and early postmenopause: observations from the Seattle Midlife Women's Health Study. Menopause. 2009 Jul-Aug;16(4):708-18. doi: 10.1097/gme.0b013e318198d6b2. PMID: 19322116; PMCID: PMC2749064
