How to Deal with Stress During Menopause in 10 Effective Ways!

Entering perimenopause felt like being thrown into a tumbling machine.

One moment, I was the vibrant woman juggling a large family, managing a busy household and checking off everything on my to-do list. Little did I know that this bustling life would soon collide with the transitional phase of my body!

At first, I couldn’t find the “pause” button. My body was sending me signals — stress, fatigue, brain fog, mood swings — but I was too wrapped up in the whirlwind of things to truly listen.

It wasn’t until I started connecting the dots that things began to shift (for the better)! Understanding those changes became an aha moment. It was like finally seeing the exit sign on a long, dark highway.

So, here’s to appreciating our journeys, honoring our body and owning our transformation at our own pace! As we age, prioritizing our well-being is the best gift we can give to ourselves.

And I do hope that through this article, you’ll find some of the answers you’ve been looking for about managing stress in midlife!

“Find Peace. Breath. Meditate. Eat Healthily. Relax!”

In midlife, the fluctuations and subsequent decline in the key female hormones progesterone and estrogen lead to feelings of stress and fatigue. These two hormones play vital roles in regulating your mood, keeping your energy stable, promoting better sleep quality and boosting the feel-good hormones in the body!

If you’re wondering what really links stress and the menopause transition, I got two words: Hormonal shifts. We’re not just talking about one sudden hormonal drop or surge, though. We’re talking about daily, moment-to-moment fluctuations that last for years!

Throughout life, progesterone and estrogen are the key female hormones that influence how we feel.

Progesterone is the hormone known for its calming effects. It soothes you by acting on GABA (gamma-aminobutyric acid) receptors in the brain. And GABA is known to reduce stress and mental overstimulation. GABA also promotes better sleep and feelings of relaxation — just everything you need to keep your peace in and out of bed.

Common Stress Triggers During Menopause: What to Watch For

On top of hormonal changes, there are many other factors that can trigger or worsen stress in midlife. Emotional factors include any repressed emotions, anxiety and unresolved trauma that you might still carry. Physiological factors include nutrient deficiencies, glucose spikes, inflammation, toxin overload and adrenal fatigue.

Let’s talk about emotions. For most of us women, we often carry our “emotional backpack” with us as we lie down in bed. We replay words and actions from the day or things that happened earlier in life. We also worry about tomorrow! These can keep your cortisol levels high, your mind scattered and your heart pounding from stress.

You know, as women, we often carry so much with us — and I just want to highlight how important it is to unpack those feelings. Letting our emotions flow can be incredibly freeing. But hey, I understand that this is also something easier said than done.

So, as you honor those thoughts and emotions, it’s totally okay to feel their intensity. Be gentle with yourself as you confront those inner voices. It’s a process — don’t let the flashbacks and resentments get the best of you as you sort things out. The goal is to release, so you can lighten up the emotional load!

Other than your emotional backpack, many other internal stressors may also slow down your body in midlife. That includes:

• Lacking enough nutrients to fuel your cells
• Glucose spikes and inflammation (due to eating a poor diet)
• Accumulated toxins (from processed foods, personal care items or home products)
• Tired adrenals (which affect the production of your mood-regulating hormones)

These are the REAL stressors that we may not see with our naked eyes but are FELT by the body.

In fact, Dr. Isaac Meza of Sanoviv (one of the leading holistic hospitals in the USA) says that 95% of all diseases from their patients are caused by stress from relationships, economics and nutrition!

I’m telling you this because often, we treat our symptoms like an end in themselves. But remember, symptoms are just signals — they are not the actual problem! Your body is asking for your help to get to the root by making healthier lifestyle changes. Time to be a team player!

The Real Effects of Stress on Women’s Health: Why Do We Have to Reduce Stress?

• Stress wears you out physically, emotionally and psychologically.

We all know how stress can make us feel tense and anxious right away. But did you know that it also raises our chances of dealing with depression and anxiety over time?

What’s more is, stress can really affect our brain health, especially during big life changes like menopause. Neuroscientist Lisa Mosconi explains how hormonal shifts in midlife can mess with our thinking and make us more prone to stress-related issues!

Check out her insightful TED Talk to understand these changes and to know what things will keep your brain sharp even while aging!

• Stress affects your focus, attention and memory.

Studies show that stress lowers the blood supply to the brain which may, in turn, deprive the brain cells of nutrients. No wonder it’s hard to make sound decisions when we’re stressed!

Also, there have been growing findings that stress is a big risk factor for dementia and other brain-related disorders while aging.

• Stress leads to weight problems.

Some lose weight when they’re stressed, but for most women, weight gain is more common. This isn’t just a simple cause-effect situation, though. There’s a lot more happening in the background!

When stress hits, it can feel like our body is in survival mode, constantly on high alert. As a result, the body holds onto extra weight to ensure it has enough energy to cope, especially fat around the belly area

In many cases, stress also results in emotional eating as your brain tells you to eat more, and then you crave more… which often leads to poor eating habits and, yes, weight gain.

• Stress results in digestive issues and poor gut health.

Does your tummy get upset or feel any discomfort when you’re stressed, anxious or worried?

Well, that’s because of the gut-brain axis — which links the two organs in the body. Yes, they do affect each other directly despite being far from each other!

Stress can significantly impact your digestive health by disrupting the normal functioning of the gastrointestinal system. It can lead to symptoms like irritable bowel syndrome (IBS), indigestion, gas, bloating and constipation.

Prolonged stress may also alter the gut flora (the balance between your good and bad bacteria in the gut), potentially resulting in poor immunity, nutrient deficiencies and mood disorders.

 Other known effects of stress on women’s health are:

• Sleep problems
• High blood sugar
• High blood pressure
• Heart palpitations
• Low libido
• Intimacy issues
• Intense headaches and migraines
• Irregular periods
• Body pain

What is Oxidative Stress and How Does It Affect Midlife Women?

 Let’s chat about something called oxidative stress. It’s a bit of a buzzword, but it’s actually important for us to understand as we navigate through midlife!

Oxidative stress is like an internal rusting process. It occurs when the body produces too many free radicals — those tiny molecules that can cause damage if not controlled. These free radicals can overwhelm our body’s natural defenses, known as antioxidants.

As we reach midlife, oxidative stress can accelerate, leading to those signs of aging we see and feel! You might experience an uptick in fatigue, mood swings, skin changes and lower immunity.

Over time, oxidative stress can also damage the cells, proteins and DNA in the body — which, in turn, increases the risk of health issues, like heart problems, diabetes and cancer.

But what factors trigger and accelerate oxidative stress?

For one, hormonal changes, particularly the decline in estrogen levels during menopause. Estrogen has natural antioxidant properties, so having low estrogen levels can allow free radicals to accumulate more easily!

Diet and lifestyle also play a role here. Not only does eating processed foods deprive your body of the real nutrients it needs, but it also increases inflammation — a form of internal stress, to say the least! As we juggle various responsibilities, from careers to family, any stressor can take a toll on the body and lead to an overproduction of free radicals.

Besides increased stress levels, lack of sleep and environmental factors (like exposure to pollution, UV rays and chemical-rich products) can also worsen oxidative stress.

While oxidative stress is a natural part of aging, taking proactive steps can help balance it and maintain our well-being. It’s all about nurturing ourselves and staying vibrant through this stage of life!

7 Lifestyle and Diet Tips: How to Deal with Stress Effectively During Menopause!

Taking care of yourself is not just about preventing potential health issues but enhancing your quality of life. This is your time to prioritize what makes you feel good!

Here are ten lifestyle hacks and diet tips to help you deal with stress effectively in midlife

1 Eat a stress-busting diet!
This is my top-kept secret on how to deal with stress. Besides having a nutrient-dense plate filled with good proteins, low-carb foods, healthy fats and veggies, foods with antioxidants are especially good for reducing stress!

Antioxidant-rich foods include veggies, fish, berries, beans, legumes, nuts, seeds, herbs and spices. They flush out toxins, curb cravings and regulate your stress hormones! You would also want foods rich in vitamin C, omega-3 and zinc. All these nutrients boost vital processes in the body and strengthen your immunity!

Lastly, avoid processed foods, trans fats and refined sugars. They don’t fill you up with “real” energy and can increase your blood sugar levels.

2. Consider supplements for calmness and relaxation!
I am all for getting your nutrients from food but in stressful times, I do help my system calm down. B-vitamins, magnesium, zinc and ashwagandha are my go-to!

GABA (gamma-aminobutyric acid) and tryptophan are your mood besties, too. They help produce serotonin and dopamine — which both make you feel good, calm and relaxed!

3. Movement is key!
Wait, what? I’m already tired and stressed, and I still need to exercise?

Oh, I hear you. But exercise doesn’t always mean long cardio and all those complicated routines! Going out in nature, walking, rebounding and doing any activity you enjoy (while you keep your body moving) is already great!

Gentle yoga or stretching can also work wonders for releasing tension accumulated throughout the day. When your body is in action, you’re improving blood circulation and flushing out excess stress hormones — which may be adding to the internal stress.

Oh, and exercise snacks. Do more of them! But don’t get tricked by its name, we’re not talking about munching while working out. Exercise snacks are mini bursts of energizing exercises that can help empty your glucose stores: Jumping jacks, push-ups, lunges, you name it!

→ Do them 30 minutes before and after a meal to lower your glucose levels.
→ As much as possible, aim for 3-5 minutes exercise snack every hour.

4. Get 8 hours or more of good, restful sleep!
Improving your sleep quality can be a game changer for managing those stress levels! Here are some tips to help you dive into more restful nights:

Create Your Sleep Sanctuary: Think of your bedroom as your cozy retreat. Invest in soft, breathable bedding and consider blackout curtains to keep the light at bay.

Add calming scents, like lavender and chamomile essential oils, to make it feel like a mini spa every night. After all, who wouldn’t want to slip into a sanctuary?

Wind Down with a Ritual: Create a bedtime ritual that signals to your mind and body that it’s time to unwind. Whether it’s sipping herbal tea, indulging in a warm bath or curling up with a good book, find what helps you relax. Make it zen or something you look forward to!

Limit Screen Time: We love our devices, but that blue light can throw our sleep off track. Try a “tech-curfew” for at least an hour before bed. Instead of scrolling, why not try journaling? It’s both calming and a great way to clear your mind!

By making a few intentional changes to your nighttime routine, you can tap into deeper, more restorative sleep. Sweet dreams await!

5. Reduce coffee intake, slow down on wine!
Besides messing with your natural wakefulness and sleepiness, caffeine and alcohol contain compounds that stimulate your system and make you feel agitated. Too much consumption also causes anxiety, increased heart rate and high blood pressure. One cup or glass can pump you up, but too much can stress your system!

6. Disconnect from the screens, reconnect with yourself!
Sometimes, all the news and keeping up with social media are actually stressing us out more than we think. Why not replace that screen time and scrolling with some mindfulness activity?

Mindfulness anchors you to the present moment. And hey, it’s super easy! All you have to do is take a deep, long breath and be aware of your thoughts and feelings. Look into what’s causing your stress!

You don’t have to figure out a solution right there and then. Acknowledging how you feel in the middle of all the external noise of daily life is, well, already a big hug to your body and mind! This may sound like such a simple thing, but it’s all about being intentional. You’ll be able to know better why you’re feeling the way you do!

If you like, you can also do some soul-soothing practices, like meditation, Pilates, Qigong and Tai Chi. The gentle movements will help you release tension and calm the nervous system. They keep your body in motion, enable you to reconnect with yourself and be in the moment. We all deserve some peaceful retreat!

 7 Try different types of natural therapy!

Acupuncture, acupressure, chiropractic care, aromatherapy, reiki and reflexology are great natural therapies to relieve stress! Homeopathy and Ayurveda are mind-body practices that can also regulate stress hormones and keep you feeling balanced. No harm in trying, they’re all natural anyway!

Life Lessons for a More Fulfilling Midlife!

While the tips above can greatly help in managing stress, it’s also important to remember that stress is more than just physical. It could also be the outlook and attitude we have towards life!

Many women find themselves feeling stressed because they’re not living in alignment with their true selves. I find this so true! This feeling of being disconnected from your inner and truest self can create a current of tension and dissatisfaction.

You see, when we live according to others’ expectations or due to societal pressures, we may neglect our own needs and desires — leading to a life that feels unfulfilling!

And so, living authentically means being true to who you are, embracing your values, passions and dreams. It’s about making choices that reflect your genuine self, rather than conforming to what others think you should be. This authenticity can be incredibly liberating and hey, it can actually be your greatest weapon to significantly reduce stress!

I challenge you to take time to reflect on what truly matters to you. Identify areas in your life where you feel out of sync with your true self. It might be in your career, relationships or even daily habits. Once you recognize these areas, begin making small changes… and watch yourself thrive!

Remember, it’s okay to say no to things that don’t serve you and yes to what brings you joy and fulfillment. What would your life look like if you followed your heart? Take some time to think about this. Write down your thoughts and aspirations!

Takeaway

My upbringing kind of taught me that slowing down meant being lazy, but in midlife, I’ve come to embrace an entirely different perspective.

Rest and relaxation aren’t just indulgences; they’re necessities. They have become vital components of my well-being, allowing me to recharge — so I can continue to do the things I love and engage with my loved ones fully!

I’ve drawn boundaries around my time. I carve out moments for myself in the middle of a busy schedule. Whether it’s lying on the couch with a good book or taking a long, uninterrupted bubble bath, I remind myself that these moments are not only deserved but essential.

Alongside my newfound appreciation for downtime, I’ve focused on nourishing my body with wholesome foods, staying active, enjoying restful sleep and surrounding myself with good company.

Yes, things can be exhausting in midlife, but finding serenity in the chaos is not just possible — it’s needed. Go strike that balance between doing and being. You got this!

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