Practical Tips for Managing Menopause Stress

As a person transitions through menopause, they are undoubtedly going to face stress; in general, and stress which is specific to menopause. Menopause unfolds over several years, generally during a time of life when people are also busy with family, career, relationships, and caregiving. All of these induce stress for most and that can be greatly heightened by menopause. It is important to develop strategies to address stress during this time as it will directly impact overall menopause symptoms.

Why does Menopause Cause Stress?

Directly speaking about the stress caused by the physical changes of menopause there is a familiar reason as the source; hormones. Studies have shown that oestrogen can affect the levels of cortisol in the body. Cortisol is a hormone that is known to increase the feeling of stress. This means as a person experiences fluctuations in oestrogen, there will be an unfortunate consequence of changes in how stress is managed.

A compounding reason why stress may be intensified during menopause is due to the lack of sleep a person may experience. A lack of sleep or quality sleep creates a knock-on effect of many areas of life. It can feel very difficult to function throughout the day personally and professionally when a person is tired. A common and conflicting solution to this is caffeine consumption. While a small amount of caffeine is ok, too much can have really severe effects. The European Food Safety Agency (EFSA) recommends that adults consume no more than 400 mg of caffeine per day, which is about four regular cups of coffee. Too much caffeine has been linked to inducing hot flushes and intensifying mood fluctuations. Whatsmore crucial to understand is the effects of caffeine can last hours after consumption. This means that it can be linked directly back to the inability to fall or stay asleep

Individual Measures

Breathing Exercises

Deep breathing exercises can be a powerful tool for stress reduction. Practise rhythmic or visualised breathing to slow down your heart rate and induce relaxation. Try inhaling deeply for a count of four, holding for four, then exhaling for four. Repeat this cycle several times to experience its calming effects.

Mind-Body Practices

Yoga and meditation are excellent ways to calm both the mind and body. These practices can reduce anxiety, improve sleep quality, and help manage menopausal symptoms. It may be very beneficial to join a yoga class or even try some yoga at home from an app or an online video. There is even a specific category of yoga dedicated to menopause and looking for menopause yoga classes could be not only beneficial but also fun. Remember, consistency is key when implementing these techniques. Try to incorporate them into your daily routine for optimal results in managing menopause-related stress.

Embrace a Nutrient-Rich Diet

A balanced diet plays a crucial role in managing menopause stress. This should not be something that is burdensome because even small changes can have big effects. Incorporating calcium-rich foods such as milk, yoghourt, and leafy greens like kale can help maintain bone health during this transitional period. Additionally, adopting a Mediterranean-style diet emphasising whole, unprocessed foods and limiting added sugars can contribute to overall well-being and weight management.

Prioritise Regular Exercise

Engaging in physical activity is essential for reducing menopause-related stress. Aim for 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity per week. Include a mix of cardiovascular exercises like brisk walking or swimming, along with weight-bearing activities such as dancing or resistance training. These exercises not only help maintain a healthy weight but also improve heart health and reduce the risk of osteoporosis.

Building a Support System for Coping With Stress

The Power of Connection

Building a robust support system is crucial for managing stress during menopause. Research has shown that while stress can exacerbate menopause symptoms, social support may help alleviate them. By cultivating meaningful connections, people can find comfort, understanding, and practical assistance during this transition to post-menopause

Diverse Support Channels

Creating a multi-faceted support network can provide comprehensive assistance
Healthcare professionals: Regular consultations with doctors and specialists ensure proper medical guidance.
Support groups: Joining menopause-specific groups allows women to share experiences and coping strategies with peers facing similar challenges.
Family and friends: Educating loved ones about menopause can foster empathy and practical support at home.