Stress-Busting Tips
7 Practical Steps for a Smoother Menopause
Stress during menopause can feel like a real rollercoaster. Hormonal fluctuations and physical and emotional changes make it one of the most challenging times in your life. However, it’s possible to transform this overwhelming phase into a more manageable and empowering experience.
From eating right to getting more sleep, these simple steps are your secret weapons for navigating menopause. These seven practical suggestions will help you reclaim control, build resilience, and improve well-being during your transition and beyond.
Stop Eating Stress Foods
For many, foods with sugar and gluten cause inflammation, raising cortisol levels as you consume more of them. Similarly, eating foods your body is allergic to or sensitive to produces the same effect.
Your coffee or tea habit can also work against you. Just 15 ounces of coffee can raise adrenaline levels by almost 200% and trigger norepinephrine production, increasing stress hormones.
Coffee also prevents cortisol reduction, which you want to keep low since it affects weight loss and decreases insulin sensitivity. Drinking three cups a day can keep your cortisol levels elevated almost around the clock. So, make a plan to reduce your caffeine intake and transition to things such as dandelion or green tea.
Foods That Serve Your Body
Incorporate menopause-supporting foods, such as Omega-3s, which help balance stress hormone levels and support weight management. Fatty fish, walnuts, and flax seeds are excellent sources of Omega-3s. By regulating stress hormones, they also help manage emotions and reduce depression.
Eat nutrient-rich foods like leafy greens, berries, and avocado to support hormone health and reduce inflammation. Focus on nutrient-dense foods, such as protein and healthy fats, during the follicular phase, and on more complex carbs during the luteal phase, to support hormone balance.
Healthy carbs from whole foods also improve your menopause transition. Oatmeal, quinoa, squash, and beets are great options. Eating carbs in sync with your cortisol levels makes a big difference. Fewer carbs in the morning and more in the evening, following your body’s natural cortisol rhythm, helps maintain balance throughout the day.
Sleep as your life depends on it!
Sleeping less isn’t the answer to getting more done. No badge is earned for skipping rest. Less sleep adds stress to your body. Like water, sleep is essential for youthfulness. Lack of sleep, like caffeine and a poor diet, spikes your cortisol levels. You definitely don’t need more cortisol.
Good sleep hygiene is key to restful sleep. Go to bed and wake up at the same time every day. Your body will naturally adjust to this routine. Additionally, avoid screens for two hours before bed.
Here’s a tip: if you struggle with sleep, try eating a few walnuts before bed. Walnuts contain melatonin, which counters cortisol and improves your sleep cycle.
Control Stress with Exercise
Exercising regularly is an excellent way to control stress during menopause. Physical activity releases endorphins, which naturally boost your mood. By staying active, you help regulate cortisol levels, reducing overall stress.
Even light exercises like walking or yoga can make a big difference in how you feel. Consistency is key, so try to incorporate movement into your daily routine.
Regular exercise also improves sleep, which further helps manage stress. Lastly, exercising outdoors offers the added benefit of fresh air and a calming environment.
Breathing & Meditation for Stress
Breathing not only keeps you alive but is also a powerful tool for managing stress. A few deep inhales and exhales can quickly lower blood pressure and relax your body.
Studies have shown meditation changes your brain in a good way. Stress shrinks your hippocampus, and meditation reverses it. Meditation also affects the amygdala’s brain cells. The amygdala is directly linked to emotions, especially fear, and to the brain’s threat- or stress-response system.
Schedule Your Day with Care
Slow it down! Just because your calendar has blank spots doesn’t mean filling them is a good idea. Cut back on your tasks or ask for help when necessary. Often, those extra tasks aren’t truly needed.
Make each moment intentional. At work, focus on your job. At home with family, be fully present; avoid multitasking.
If possible, hire someone to clean your house monthly and keep it tidy in between. Your new motto, “Clean for company, straighten for sanity.” Also, meal prep to save time in the kitchen and focus on doing what you love. Lastly, schedule that self-care, which is one of the most important things you can do for yourself.
Make Friends
Having friends is important for reducing stress, as they provide emotional support during challenging times. Talking with friends improves your mood and lowers anxiety, offering a safe space to share feelings and reduce isolation.
Spending time together encourages laughter, which naturally decreases stress hormones. Strong friendships help you stay grounded and more resilient when facing life’s challenges, making social connections essential for overall well-being.
Final Thoughts
Managing stress during menopause is all about finding what works for you. Regular exercise, deep breathing, or meditation can do wonders for keeping your body and mind balanced. Taking time to slow down and be intentional with how you spend your day can also help you feel more focused and less stressed.
Leaning on your friends for support makes a big difference when you’re feeling overwhelmed. And adding healthy habits, like meal prepping or sharing tasks, frees up time for things you actually enjoy. With these simple strategies, you can handle menopause with more calm, confidence, and balance.
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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
