Stress and Menopause

Stress or being really busy can have a negative impact on many areas of our health – this is a reminder to take some time to look after yourself!

Stress Hormones

Our stress hormone cortisol is produced in a cycle through the day more in the morning to motivate us to get out of bed and less at night when we need to sleep.

Cortisol is also released in short bursts in response to an emergency situation – it’s our fight, flight, freeze hormone that gives us energy and focus when needed.

If we have extended periods of stress, anxiety or just have a busy life load our cortisol levels might be elevated for days or weeks.

A persistently high levels of cortisol can impact:

Fat Distribution, Energy, Digestion, Immunity, Sleep, Cognition, Cardiovascular Health, and Appetite Control 

Menopause

Research shows that some women experience an increase in cortisol during the menopause transition which is thought to exacerbate symptoms such as sleep disturbance, low mood, abdominal fat storage and hot flushes.

As we age our resilience to stress declines –unfortunately we can’t deal with stress like we used too.

We might end up in a vicious cycle where menopausal symptoms make us stressed and stress disrupts hormonal balance making the symptoms worse.

Nutrition, Lifestyle and Menopause

There is no quick fix to reducing cortisol – unless you have an opportunity to live on a dessert island for a few months!

Here are a few realistic ways that nutrition can help with stress and menopause:

Blood Sugar Balance

Dips in blood sugar put more pressure on your adrenal function which will make it even harder for your body. Nutrition interventions can make a difference to blood sugar control quite quickly. You might find this Blog post interesting.

Cut Down on Caffeine and Alcohol

Both can elevate cortisol and adrenaline levels at rest and in periods of stress.

Increase Your Nutrient Levels

During times of stress the body has a greater need for specific nutrients (e.g. vitamin C, magnesium, B vitamins, omega 3 fats & zinc).

Exercise

Movement is a fantastic way to reduce stress however the physical stress of training when exhausted, or overtraining, may cause adrenal hormones to become depleted. Choose something more relaxing like yoga, pilates or walking.

Relax

Incorporate some time to relax in your daily schedule such as reading a good book, spending time with friends, having a long warm bath, watch the sunset, etc.

Nutrition Advice

If you are struggling with menopausal symptoms along with fatigue, weight gain and poor digestion I can show you how to adjust what you eat so you support your body during times of stress and feel in control of your weight and energised.

Please get in contact for a free 15 min chat to see if I can help.

If you are not ready to book in at the moment - take a look at my free download - Meal Planning for Menopause - Click here