10 Ways to Reduce Stress
Stress can be a key factor at Menopause in making hormonal symptoms worse.
Stress and anxiety are on the increase it seems to me, and although many of these suggestions are probably familiar to you, it does help to be reminded that you can take action to help yourself.
Why does it happen?
It’s another function of your hormones, they don’t just leap interaction for symptoms such as hot flushes or brain fog.
Hormones are chemicals that tell certain parts of your body to spring into action. Your adrenal glands make the ones that help your body prepare to fight or run from danger (adrenaline, noradrenaline, cortisol). When those stay at a high level for a long time, they can weaken your bones and your immune system, mess with your sleep, and make you lose muscle.
What is it like?
You will be very familiar with the symptoms: your muscles tense, your heart races, and your breath comes faster. This is your “fight or flight” response as your hormones get your body ready to either take on a threat or run from it.
It is actually an essential survival mechanism, but if this happens too often it’s called “chronic stress,” and it can take a toll on different parts of your body and your overall health.
These are some simple suggestions to help reduce your stress levels.
1. Shake the salt habit
Feeling bloated s a common symptom at Menopause and salt may be partly to blame.
Too much can make your body hold on to water and it plays a role in high blood pressure. Which raises stress levels.
Progesterone acts as a natural diuretic so check you have good levels, and try for a natural diet with few processed foods.
The Mediterranean diet is rated overall as one of the best for being healthy and helping with weight gain and useful spices to include are garlic, cumin, and rosemary.
2. Keep moving
This is the single most consistently recommended way to reduce stress.
Unfortunately, stress also tends to also affect our impulse control and dietary habits. We go to get comfort from sweet foods or stimulation from coffee, cigarettes or alcohol.
Don’t make it hard on yourself, no need to sweat for hours at the gym, but try for at least a couple of flights of stairs or a 10 minute walk to reduce your stress levels naturally.
3. Sugar boost won’t help
I can definitely empathise with this one as stress makes me head straight for a biscuit or a piece of cake. Unfortunately, when that rush from refined carbs or sugary food recedes, the crash will leave you sluggish.
Plus, those empty calories can quickly add up to extra pounds. And that won’t help your health at all.
Look for ways around taking in that pure sugar and for me what seems to work quite well is having slices of apple with a small amount of peanut butter on. This way I get the sweetness and a protein boost at the same time.
4. Don’t skimp on sleep
Unfortunately, once again, Menopause often leads to sleepless nights due to issues with night sweats or bladder problems.
You do need 7 to 8 hours of sleep a night to recharge and lower stress. Again, one solution that works for me, but may not for everyone, is if I can’t get a full night sleep a couple of power naps or a siesta during the day can give me enough of a boost.
A couple of simple tips that can help if you are struggling to fall asleep, is first to avoid caffeine in any form post noon. Whether that’s energy drinks, colas, coffee, tea, chocolate or even green tea they all count.
It also helps if you can make your bedroom a sleep-only zone. So no TVs, computers, or other things that keep your brain online.
5. Break from your routine
Mix things up to keep you engaged and interested. How doesn’t matter: change your hairstyle or usual makeup, walk the dog in a new park, add a new breakfast food to your menu.
Focus on one easy-to-reach change at a time to ensure success and boost your outlook and your mood.
6. Walk your stress away
Even a little movement can get you in touch with your body, help restore your energy and relieve your stress.
A simple walk can clear your head, but any exercise that involves a bit of meditation – like yoga or tai chi – can recharge both your body and your mind.
7. Fill up on fibre
Fibre may not seem an obvious way to reduce stress, but if one of your worries is weight gain it can help you feel fuller faster. That means you’ll eat less and lose weight. It also keeps you regular, and it’s good for your heart.
It also comes in many forms, from oatmeal and whole-grain breads and cereals to fruit such as apples, citrus, strawberries, and of course vegetables.
Best for fibre include broccoli, Brussel sprouts, carrots, sweet potatoes, kale, spinach, peas and green beans.
8. Stay in the here and now
One of the best ways to raise your stress levels is to worry about something that’s happened in the past or something that might happen in the future.
Be aware of where you are and what’s happening right now and that is being mindful and part of many relaxation and meditation practices such as Buddhism.
It can help you relax and lower your stress by letting go of thoughts about the past or future.
9. Get help if you need it
We’ve all done it – tried to ignore the awful headache, shoulder pain, or cough that just won’t go away. But ongoing health problems can wear you down and that is very stressful.
Don’t put off making an appointment to see a doctor, counsellor or therapist or whatever might be helpful for you.
10. Boost your brain
If you have got a lot on your mind, or thoughts constantly upsetting you, then do something that gets your brain out of its rut.
Listen to a podcast, do a crossword puzzle, join a book club, or take up a new hobby that keeps your mind and body active.
Spending time outdoors in nature is a known stress reliever and the Japanese practice of shinrin-yoku or Forest Bathing helps reduce stress, as evidenced by lowered cortisol levels.
It’s not complicated, just walk in Nature mindfully, turn off your phone, breathe deeply and relax.
Helpful information:
One thing I can definitely promise you, and that is that stress will make any hormonal symptoms that you have worse.
It may not seem the first step to help with your hot flushes, but tackling stress will make a difference.
Need some more information about this? This article can help.
