Stress and Menopause

The Impact of Stress Hormones on Menopause Symptoms

Menopause is a significant stage where the female body undergoes hormonal changes to move from a reproductive to a post reproductive phase. This includes a decline in oestrogen and progesterone levels. These hormonal fluctuations can lead to varied physical and emotional symptoms, making menopause a really challenging phase for many.
While we accept that hormonal changes are inevitable for us all, another crucial factor that can exacerbate menopausal symptoms, in some cases significantly, is STRESS!
I say so often that stress and menopause do not belong in the same sentence together - and they really don’t! So lets have a look at the impact of stress hormones on menopause symptoms and explore a handful of strategies to manage stress for a smoother menopausal journey.

First, to understand the link between stress and menopause symptoms, we need to quickly mention the role of the Hypothalamic-Pituitary-Adrenal (HPA) axis. (Here comes the science bit!)
The HPA axis is a complex neuroendocrine system, but simply put, it is responsible for regulating the body’s response to stress. When faced with stressors, the HPA axis triggers the release of stress hormones, primarily cortisol and adrenaline, into the bloodstream.

So how does this impact Menopausal Symptoms?

1. Hot Flushes and Night Sweats: Stress hormones can influence the hypothalamus, the brain region that plays a vital role in regulating body temperature. When cortisol levels rise due to stress, the hypothalamus may become more sensitive, leading to more frequent and more intensive hot flushes and night sweats.

2. Mood Swings and Emotional Well-being: Menopause itself can be an emotionally challenging time anyway but when stress hormones are added to the equation, mood swings, irritability and feelings of anxiety or sadness can really intensify. High cortisol levels have also been linked to a greater risk of depression during menopause.

3. Sleep Disturbances: Stress hormones can disrupt the sleep-wake cycle, leading to insomnia or fragmented sleep patterns. The combination of hormonal changes and stress-induced sleep disturbances can significantly impact the quality of sleep during menopause, which can have a knock on effect in so many other ways.

4. Cognitive Function: Chronic stress and high cortisol levels have been associated with cognitive impairment. Memory lapses and difficulties in concentrating may be more pronounced during menopause, especially for women experiencing significant stress in their lives.

These are only a few examples and we know that managing stress effectively during menopause can be tricky. Often we are at a stage of life where we may be managing careers, young families, taking care of elderly parents and a host of other things that keep us constantly on the go.

First I would say - find what works for YOU. Everyone experiences and tolerates stress in very different ways. It’s important to tap in to your self-awareness skills so you can understand and notice what your early warning signs of stress are. THEN TAKE ACTION straight away.
Don’t leave it until your holiday or tell yourself it will pass. It doesn’t, it just gets buried and comes out in other even more unhelpful ways ways down the line.

So lets look at some simple, helpful ways to manage stress during menopause.

1. Mindfulness and/or Meditation: Practicing mindful activities or finding a meditation technique you like can help reduce stress levels quite significantly and improve overall well-being. That doesn’t mean you have to sit cross legged on a yoga mat singing ohm for half an hour a day if thats not your thing, but perhaps consider taking a few minutes each day to focus simply on your breathing and staying present.

2. Regular Exercise/Movement: Engaging in regular physical activity can have a positive impact on mood and stress reduction. Whether it’s walking, yoga, or swimming, finding a routine that gets you moving that suits your ability and fits well with your life, can be immensely helpful during menopause as well as supporting your long term health.

3. Support System: Building a strong support system of friends, family, or participating in support groups that you like can provide a safe space to share experiences and receive emotional support.

4. Healthy Food: Its amazing just how much what we eat can do to support our bodies both physically and emotionally. Adopting a balanced and nutritious diet, cooking from fresh where we can, limiting caffeine and alcohol consumption and reducing refined sugar intake, are essential components of maintaining overall well-being and dealing with stress more effectively during menopause.

The impact of stress hormones on menopause symptoms cannot and should not be overlooked. The interplay between stress and menopause can intensify physical and emotional challenges, making it crucial to prioritise taking care of ourself using stress management strategies that work for us.

By incorporating effective stress busing techniques into our daily lives, we can navigate menopause with greater resilience and embrace it with more grace and confidence.
Remember, reaching out to healthcare professionals for personalised guidance can also play a significant role in menopausal well-being.

For guidance with breathwork: Breath with Steff with Steffy Cappleman
For guidance with mediation and mindfulness: Nicky Thackray for My Zen Days

There are many face to face support groups around the country - the one I run is at Yarm Wellness Centre, in the North East every other Tuesday fro 4:45pm

Or for online support check out our free facebook community group Mastering your Menopause https://www.facebook.com/groups/196966466282871