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Menopause and Stress: The Overlooked Connection
By: Andrea Donsky
Stress is something everyone experiences, but for women going through perimenopause and menopause, it can feel even more intense. During this time, hormonal changes can make it easier to feel anxious and overwhelmed, which can affect your overall well-being and health. However, understanding how stress and menopause interact can help with managing symptoms.
Why Do I Feel More Stressed Than Ever?
During perimenopause and menopause, estrogen and progesterone levels decrease. These hormones help control cortisol, the primary hormone our body uses to deal with stress. When estrogen decreases, it can cause cortisol levels to increase more quickly or stay high for longer. This means that women might feel more stressed and overwhelmed by situations that they used to be able to handle without much difficulty. Our published Morphus Stress and Anxiety research shows 66% of us are more stressed now than before and less able to cope with it.
In addition, life circumstances like caregiving responsibilities, career pressures, and aging-related concerns often converge during midlife, compounding stress levels.
How Does Stress Impact Menopausal Symptoms?
Chronic stress can exacerbate many of the symptoms associated with menopause. Elevated cortisol levels disrupt hormonal balance and affect various bodily systems:
Hot Flashes & Night Sweats: Elevated levels of cortisol, often a stress response, can increase core body temperature. This temperature rise contributes to the severity and frequency of hot flashes and night sweats, which are common symptoms for many during hormonal changes or stress periods. Managing cortisol levels can be essential for alleviating these uncomfortable experiences.
Sleep Disruption: Cortisol can significantly interfere with the body’s production of melatonin, a hormone crucial in regulating sleep-wake cycles and promoting restorative sleep. Elevated cortisol levels can lead to difficulties in falling asleep, experiencing deep sleep, and achieving restorative rest. This cycle of sleep disruption can leave individuals feeling fatigued and less able to cope with stress, further exacerbating the problem.
Mood Swings & Anxiety: Stress not only elevates emotional sensitivity but can also trigger feelings of anxiety and depression, and the inability to manage emotions. These mood fluctuations often stem from the body’s physiological responses to stress, including increased heart rate and hormonal changes. Many women feel overwhelmed and unable to cope as they used to.
Fatigue: In our Morphus Symptoms Survey, 71% of women reported fatigue. As women navigate through this transformative stage, the combined effects of hormonal changes and daily stressors can lead to an overwhelming sense of exhaustion. This fatigue can significantly impact daily life, making coping with stressors, engaging in social activities, or maintaining a healthy lifestyle more difficult. It’s a vicious circle.
Weight Gain: High cortisol levels, particularly during stressful situations, can increase fat storage, predominantly around the abdominal area. This accumulation of fat not only contributes to weight gain but may also pose health risks, including metabolic syndrome and cardiovascular diseases.
Bone Health: Elevated cortisol levels increase calcium excretion through urine and decrease calcium absorption in the intestines. This imbalance leads to a reduction in bone density, making bones more susceptible to fractures and osteoporosis. Moreover, stress can hinder the body’s ability to maintain a healthy lifestyle, compounding the adverse effects on bone health through reduced physical activity and poor nutrition.
Actionable Steps to Manage Stress During Menopause
Here are practical strategies to reduce stress and alleviate menopausal symptoms:
Practice Mindfulness: Engage in meditation or deep breathing exercises to calm your nervous system. By dedicating a few minutes daily to mindfulness practices, you can develop greater awareness of your thoughts and feelings, which ultimately helps reduce anxiety and stress levels.
Stay Active: Regular physical activity boosts endorphins and improves mood. Try walking, swimming, or cycling.
Prioritize Sleep: Maintain a consistent bedtime routine; consider supplements like Sleepus and Magnesium from Morphus for better sleep support. Establishing a soothing pre-sleep ritual, such as reading or light stretching, can signal your body that it’s time to wind down, promoting deep and more restorative sleep.
Eat a Balanced Diet: Focus on magnesium-rich foods like leafy greens to help regulate cortisol levels.
Limit Stimulants: Reduce caffeine and alcohol as they can exacerbate anxiety and hot flashes. Opt for herbal teas or decaffeinated beverages as alternatives, providing comfort without the jitters.
Hydrate: Stay hydrated. Drinking enough water throughout the day supports overall health, while specific supplements can help with symptoms like fatigue or mood swings.
Learn Relaxation Techniques: Yoga or tai chi can help reduce physical tension caused by stress. These practices enhance flexibility and strength and promote mental clarity and emotional stability through focused breathing and mindfulness techniques.
Set Boundaries: Learn to say no when overwhelmed by responsibilities. Establishing clear limits on your time and energy can prevent burnout and ensure you can focus on what truly matters to you.
Find what works best for you. Please help us further our menopause research by filling out our surveys here.
