I have noticed that EVERY time my menopausal symptoms worsen, it is because I am stressed. Stress comes in many guises so it’s important to understand what might trigger symptoms.

1) Physical stress. All exercise is a stressor on the body, causing tissue damage. Under normal circumstances, tissues repair when we are at rest. However if we push ourselves to extremes, we risk excessive tissue damage which takes not only takes longer to repair as we age, but actually expedites the loss of oestrogen.

2) Physiological stress. When oestrogen levels are disrupted, homeostatic imbalances occur. Most notably, decreases in insulin sensitivity which ultimately leads to lower energy levels and potential weight gain. Low levels of oestrogen happened to be the cause of a higher death rate in older women with Covid 19.

3) Unresolved trauma has a comorbidity with menopause symptoms. Women who have PTSD are at greatest risk of suffering from menopausal symptoms. It’s even possible that symptoms can trigger trauma. Anxiety is a common symptom of menopause and it is possible that suppressed trauma can surface as a result. The highest suicide rate amongst women is between the ages of 45-54. Resolving trauma at any stage of life is essential for our overall well-being.

4) Menopause itself. There is a cyclical relationship between stress and menopause. Many of the symptoms themselves cause stress, particularly hot flushes. Women working in highly masculine environments panic when they feel a hot flush arising which unfortunately, only makes the hot flush worse. Insomnia is debilitating and brain fog can be excruciatingly embarrassing, especially in a professional situation.

5) Emotional stress. “I’m so stressed,” is a phrase we hear often. Our ability to cope with stress depends on our allostatic load. This refers to how much we can tolerate before we tip over the edge. We are all different so knowing yourself well will inform you when you need to take a step back and rest. More importantly, when to say no!

Here’s a little analogy; a friend once took his 10 year old dog to the vet because she was struggling to climb up hills. The vet asked if he’d drag his 80 year old mother up hills! I’m not comparing women to dogs here, but I am suggesting that like an old dog, more frequent, shorter bouts of exercise are better than long distance marathons. We need to keep exercising to support the long term health of our musculoskeletal system, cardiovascular, respiratory and mental health, but cutting back on extreme exercise slows the reduction in oestrogen.

Giving yourself a day, half a day or a few hours of self care each week is not selfish. Your family and friends would much prefer to spend one day of the week with the calm version of yourself than days with the angry, emotional, tired version. Rest and relaxation are vital to keeping everything harmonious.

if we are adapting our exercise routine, we also need to adapt our diet. Women are more prone to bloating at menopause. Bloating commonly occurs due to bacterial overgrowth but can also be due to ovarian cysts. Changes in diet can help reduce the size of cysts and even clear them completely. Sugar proliferates the growth of bad bacteria and increases insulin resistance making women more at risk of type 2 diabetes. Too much sugar or a high carbohydrate diet causes blood sugar imbalances which affects mood.

Being present is a fabulous way of calming the nervous system and in so doing, affecting greater equilibrium on the endocrine system. Try a hobby such as drawing, flower arranging, knitting or Yoga.

If you’d like some support on your journey, let’s have a confidential chat and get you started with some simple lifestyle changes through Yoga, mindfulness and nature.