
Ten years ago, at the beginning of perimenopause, I had a moment that I’ll never forget. I was so distracted by stress that I completely forgot to pick up my daughter from after-school care. The call I received at 6 pm, asking if I was still coming after they had already closed, left me feeling humiliated and like a failure. That breaking point was my wake-up call to evaluate my stress and make some significant changes in my life.
In today's post, I’m sharing my stress management toolkit—tips and strategies I’ve learned and implemented over the last 10 years to help calm my brain and body throughout my menopause journey.
If you'd prefer to watch the full video, you can do so here.
Reducing Stress in Menopause and Why it's Important to Do
As we go through hormonal changes in mid-life, our susceptibility to stress increases, making stress management even more critical than nutrition habits like eating more protein. While stress is essential for survival in fight-or-flight situations, chronic high cortisol (our stress hormone) can lead to numerous health issues. Many people, including myself a decade ago, don’t even realize they’re dealing with chronic stress because it has become their norm.
Chronic stress manifests in various ways, including increased anxiety, mood swings, poor sleep, chronic fatigue, digestive issues, and weight gain, particularly in the belly. It’s crucial not only to balance cortisol levels but also to increase hormones like oxytocin and serotonin, which counteract the effects of excess cortisol.
Oxytocin, known as the “love hormone,” promotes relaxation and well-being, while serotonin, often called the “happy hormone,” helps with feelings of happiness, comfort, and contentment.
Now that we understand why stress management is so important, let’s dive into some practical tools to help reduce it. This toolkit focuses primarily on behaviors that increase oxytocin and serotonin, with a few vitamin and supplement tips at the end.
Stress Toolkit: Practical Tools for Calming Your Brain and Body
1. Improve Physical Touch
Holding Hands and Hugs: Start with simple actions like holding hands with your spouse or partner. Take it up a notch with hugs. Pediatrician Dr. Alison Escalante has found that a 20-second hug is ideal for releasing oxytocin. She even created the acronym H.U.G.: Hold on tight, Until you relax, and Grow your bond.
Kisses: According to Dr. John Gottman, kissing for at least six seconds can trigger the release of oxytocin. So, no more pecks—embrace those longer smooches!
Achieving Orgasm: One of the most powerful ways to increase oxytocin is through sexual activity. If you’re not regularly achieving orgasm, consider scheduling a weekly date. After all, Wednesdays are called hump day for a reason! lol
2. Increase Social Interaction
Quality Time with Friends: Schedule a monthly dinner or try a new activity with your girlfriends. My mom and her friends, for example, did a hula-hooping class this summer at 73 years old, which brought them weeks of laughter and lasting memories.
Family Time and Volunteering: Plan regular family nights, join a club, or volunteer in your community. These activities can significantly reduce stress and increase your sense of connection.
Connection with Pets: Don’t forget about your furry friends. A few minutes of cuddling or petting your dog or cat can help melt stress away.
3. Practice Deep Breathing
Box Breathing: Inhale deeply through your nose for four counts, hold for four, exhale through your mouth for four, and hold again for four. Repeat for 2-3 minutes.
Double-Inhale Breath: Take a deep breath through your nose, and just before reaching full lung capacity, take a second, smaller inhale. Then, slowly exhale through your mouth. Repeat this process 3-5 times.
4. Cultivate Gratitude: Give, Receive, and Witness
Giving Gratitude: Journal what you’re grateful for, send a message of appreciation to someone, or perform a random act of kindness.
Receiving Gratitude: Acknowledge and appreciate compliments without downplaying them. Reflect on moments when others expressed gratitude towards you, and share positive feedback with others.
Witnessing Gratitude: Watch inspirational videos or read stories about acts of kindness. Pay attention to acts of gratitude around you and attend gratitude-focused events or gatherings.
5. Exercise Regularly
Exercise is a powerful stress reliever. Whether it’s a brisk walk, yoga, or strength training, regular movement helps lower cortisol and boosts endorphins. Struggling to find time? Set a timer for 5 minutes and do bodyweight exercises or dance to two songs. As it becomes a habit, gradually increase the duration.
Don't forget to also aim for 7-9 hours of good sleep and limit your intake of processed foods, sugars, caffeine, and alcohol. These behaviors are fundamental to stress reduction.
Supplement Tips
If you’re deficient in key vitamins, it can negatively impact your stress levels. Always consult your doctor before taking supplements, but many women in mid-life may benefit from:
B Vitamins
For additional support with stress or sleep, consider calming your brain with L-Theanine and/or Ashwagandha and then adding Magnesium L-Threonate or Magnesium Glycinate to aid in sleep.
Managing stress during menopause is about finding what works best for you. Try incorporating these new behaviors into your daily routine and see how they make a difference. If you need extra support, don’t hesitate to reach out to a coach or therapist. These years can be challenging, but you don’t have to go through them alone.
If you'd like to dive deeper into these tips, be sure to watch the full video here. Remember, these changes take time, but they're worth it!
Let's get fired UPP!
Nat
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