As the average age of menopause for UK women is 51, it\u2019s inevitable that most of us will have experienced stress in some form or another by the time we reach this age. You\u2019re probably aware of how stress usually feels for you. Some of us have a very physical response, such as a tightness in the back of the neck, heart palpitations, nausea or a headache, while for others it can present as feeling more irritable, teary or overwhelmed.<\/p>\n\n\n\n
Symptoms of the perimenopause and menopause can feel similar to stress so it can sometimes be hard to determine the exact cause \u2013 are you struggling to sleep because of hormonal changes, for example, or because you\u2019re stressed at work?<\/p>\n\n\n\n
Menopause can also come at a stressful time of life \u2013 one that gives lots of opportunities but also challenges.<\/p>\n\n\n\n
RELATED: why menopause can be your second spring<\/a><\/p>\n\n\n\n You may be familiar with stress being referred to as a fight or flight response \u2013 when your body thinks it\u2019s under attack, it releases hormones (adrenaline and cortisol) and chemicals to help you react quickly. This isn\u2019t a bad thing \u2013 in the past, it helped our ancestors survive and today it can help motivate us or respond when we\u2019re under pressure.<\/p>\n\n\n\n In this state of acute stress, your heart beats faster, your blood pressure increases, and blood is diverted to your muscles. Glucose in the bloodstream is increased and the digestive and reproductive systems are shut down, while your immune system is suppressed.<\/p>\n\n\n\n This is an effective response in helping you overcome an immediate hurdle or difficult situation \u2013 your body is prioritising what\u2019s needed and once the stressful moment passes, your body can return to its normal way of functioning.<\/p>\n\n\n\n However, if your body faces stress in the long-term or during situations that might not usually warrant it, this can have a negative effect on your health. With blood flow prioritised to your muscles, your brain function and other bodily processes are impaired. Not only can you lose the ability to think clearly through the problem and have trouble with memory and focus, but chronic stress can increase your risk of heart disease, heart attack, high blood pressure, stroke and diabetes.<\/p>\n\n\n\n Our hormones are interlinked so it\u2019s not surprising that the increased production of stress hormones can affect the production of oestrogen, progesterone and testosterone.<\/p>\n\n\n\n RELATED: menopause and brain health: what’s the link?<\/a><\/p>\n\n\n\n You may find that during the perimenopause or menopause, and for some women the days before their periods, you get stressed by things that wouldn\u2019t usually have bothered you, or that you feel stressed more often than usual.<\/p>\n\n\n\n These three hormones \u2013 oestradiol, progesterone and testosterone \u2013 all have important roles in the brain so when levels of these hormones fluctuate and reduce,<\/ins> this can lead to numerous symptoms including anxiety, irritability, low mood, poor sleep and increased stress levels.<\/p>\n\n\n\n According to neuroscientist Dr Lisa Mosconi, author of The Menopause Brain, menopause is a time of changes in the brain. The decline in oestrogen to the amygdala, the emotional centre of your brain, can contribute to mood swings, depression, anxiety, loss of confidence or overwhelm, while lower oestrogen in the hippocampus, the memory centre, can contribute to forgetfulness or brain fog.<\/p>\n\n\n\n It\u2019s also harder to lead a healthy lifestyle when you\u2019re feeling under stress \u2013 many of us crave sweet or unhealthy foods, or don\u2019t feel like exercising.<\/p>\n\n\n\n RELATED: managing menopause beyond HRT<\/a><\/p>\n\n\n\n If your stress is triggered by your changing hormone levels, then replacing the missing hormones by taking natural body identical hormones \u2013 usually a combination of oestradiol, progesterone and testosterone \u2013 will really improve the way that you feel and reduce stress levels, as well as improving other symptoms that you may have.<\/p>\n\n\n\n The theme of this year\u2019s Stress Awareness Month is #LittleByLittle, which <\/strong>highlights how small steps taken each day to reduce stress can accumulate big benefits to your wellbeing over time. The Stress Management Society has the following suggestions:<\/p>\n\n\n\n Connect with someone<\/strong><\/p>\n\n\n\n Reach out to someone you can rely on for support or connect with someone new. A sense of belonging and community can help reduce feelings of loneliness and relieve stress.<\/p>\n\n\n\n Breathe deep<\/strong><\/p>\n\n\n\n Breathing techniques are an effective way to aid relaxation and reduce stress. Take five minutes to focus on breathing deeply \u2013 breathing in for 4 counts and out for 7 is useful.<\/p>\n\n\n\n Get moving<\/strong><\/p>\n\n\n\n Choose something you enjoy – it could be walking, running, yoga, stretches or doing some gardening. This will help to get the endorphins flowing.<\/p>\n\n\n\n Prioritise sleep<\/strong><\/p>\n\n\n\n Improve your bedtime routine by having a screen-free wind down and a tidy, peaceful bedroom. Try to avoid caffeine after 4pm and write down any worries during the day so that they don\u2019t spin around in your head all night.<\/p>\n\n\n\n Practice mindfulness<\/strong><\/p>\n\n\n\n Mindfulness allows you to focus on the here and now, and helps you practice emotional regulation and control. You can designate time for a dedicated mindfulness session or go for a walk where you engage each of your five senses.<\/p>\n\n\n\n Spend time in nature<\/strong><\/p>\n\n\n\n Each day, step outside, get some fresh air and spend time in nature in order to improve your mental wellbeing.<\/p>\n\n\n\n RELATED: does mindfulness help with menopause?<\/a><\/p>\n\n\n\nHow is stress linked to hormones?<\/h2>\n\n\n\n
How hormones and stress can be related<\/h2>\n\n\n\n
How can I reduce my stress?<\/h2>\n\n\n\n