Beat stress and thrive through the perimenopause
When we think of health, diet and exercise often come to mind. But did you know stress can undo the benefits of both?
In our fast-paced world, stress is everywhere, and it can often be seen as a hallmark of success.
Running from meeting to meeting, multi-tasking, managing a household, raising children and having a successful career - all of these can leave our nervous system constantly flooded with cortisol (our main stress hormone). And we may not even be aware of it.
Stress, however, can have so many negative impacts on our body, mind and emotional health, but there are simple ways to help take control of it and improve our overall wellbeing.
Understanding Cortisol
But first things first. Cortisol is a necessary hormone, it’s what gets us out of bed in the morning, in healthy doses, it helps us to achieve and perform well. Think getting your children to school on time, or finishing that report for the boss. In our 20’s and 30’s, we may not view stress as being a problem. The body can handle it.
But often when the demands on us increase significantly (e.g., with the arrival of children, starting a business or looking after elderly parents) in combination with a decline in our female hormones, how we respond to stress may look very different in our 40’s and 50’s. And that’s usually the wake-up call we need to make some internal changes as well as lifestyle changes.
The most important part of this process is finding simple, practical methods and techniques that work for your unique circumstances and lifestyle, because approaches that aren’t the right fit can be counter-productive and even further raise your stress levels!
My Stress-Busting Strategies
Here are some small, everyday changes which can help improve your health, and are ones I often use to help manage my own stress levels:
Time to sit and breathe between meetings: This sounds so simple, but it’s been a huge game-changer for me, as it’s enabled me to quickly return to a state of calm. In our busy, connected world, this can be a really important practice for many stressed-out women. It’s also practical, achievable, realistic and sustainable. I cannot overstate the importance of deep breathing to our health, as it connects directly to our brain.
Mindfully drinking a cup of coffee or tea: This has a similar effect to time to breathe. The added benefit of adopting this is reduced cortisol and improved digestion and absorption of nutrients.
Lunchtime walks with my dog: Fresh air, nature, and pet cuddles all reduce stress. If this isn’t an option, even getting outside to a park or quieter area can make a difference.
The right movement: Exercise has a proven ability to decrease stress. I use this daily and advise my clients to walk, run, do yoga, dance Zumba or box, to help combat stress. But don’t overdo it during the perimenopause and menopause – choose exercise that energises rather than depletes you. This works well for time-poor women, for example 10 minutes of skipping, or 20 minutes of strength training, or 30 minutes of Pilates/yoga.
Social connections: As an introvert, this was one of the biggest discoveries for me. I realised how incredibly beneficial human interaction was to my health and wellbeing, and I now prioritise regularly meeting good friends and new acquaintances for coffee or a walk.
Hobbies: Doing fun things just for me including singing in a choir and being part of a chess club really helps to lower my stress levels, as they’re mindful activities and involve spending time with other people. Singing in particular stimulates the vagus nerve (which is part of your parasympathetic nervous system and linked to stress levels).
Limiting social media: It’s not always easy, but making a conscious decision to only spend a few minutes a day on it and being intentional with those minutes has benefited my stress levels as I no longer compare myself to complete strangers!
Meditation: A dedicated meditation space helps me find peace and focus.
Health and well-being are ongoing journeys, not destinations. If you need support on your path to reducing stress and thriving during perimenopause, get in touch to book your complimentary 30-minute call.
Let’s work together to make your health a priority!
