Stress has unfortunately become an all-too-familiar presence in our modern world. The relentless pace of life often leads us to constantly be on the move, with some women I'm speaking to even expressing a sense of pride in their ability to cram as much as possible into their schedules. We might not feel the effects of stress as much in our younger years, but when we get older, and especially when we hit the perimenopausal years in our 40s, things can start to come crashing down (if not already before then).
What does stress have to do with our hormonal balance and how does it affect what perimenopausal symptoms we may experience?
Stress is our body's natural reaction to a perceived threat, triggering the release of cortisol to activate the "fight or flight" response, a survival mechanism essential for immediate danger. The "fight or flight" response is meant to be very short term though. However, in the modern, hectic lives many women lead, this response often remains constantly activated as our bodies cannot distinguish between being chased by a lion or being stuck in traffic for example. Our body's main concern and priority will always be to keep us safe. It therefore will prioritize producing cortisol over any other hormones and this can therefore disrupt the delicate balance of our sex hormones. Stress is the root of many women's health concerns.
When we get to our perimenopausal years there would have been the cumulative effects of years of chronic stress coinciding with the natural decline in oestrogen and progesterone production from the ovaries. A double hit!
In order for us to manage some of the symptoms we can experience in the menopausal transition we must address stress.
Here are some tips to nourish the mind, body and spirit:
Prioritise sleep Quality sleep is essential for maintaining good health as it enables our bodies to rejuvenate and prepare for the challenges of the day ahead. Adequate rest not only fosters physical and mental well-being but also enhances our ability to effectively cope with the demands of daily life.
Reduce processed foods, sugar and alcohol as much as possible The interplay between stress and fatigue can lead to a vicious cycle: under stress and exhaustion, our bodies often crave "comfort foods" for quick energy. However, this can result in fluctuating blood sugar levels, leading to subsequent energy crashes and a renewed desire for instant energy sources. Maintaining stable blood sugar levels is crucial for hormonal balance and overall health.
Create a mindset shift around stress Sometimes it can feel like we need to be in control of everything. There will always be unexpected events and stresses in life that we can't change such as getting stuck in traffic for example. The only thing we can control though is ourselves and how we respond to life.
Take time out for some self care every day Self care should really be a necessity and non negotiable. Even if we just take 15 minutes every day for breathing or meditation for example. It can improve our emotional health and help be more resilient with life's stresses.
Take a walk in nature every day if possible Even if just for 15-20 minutes. Spending time in nature can lower cortisol levels. Exposure to real sunlight or just daylight if cloudy helps also with the sleep-wake cycle and can therefore help for a better night sleep.
"To experience peace doesn't mean that your life is always blissful. It means that you are capable of tapping into a blissful state of mind amidst the normal chaos of a hectic life." - Jill Bolte Taylor
Sometimes it can feel very overwhelming addressing the causes of stress and knowing where to start. If you feel like you need help with that, get in touch as I can help you. I'd love to hear from you.