Menopause is a much-dreaded phase for most women. One of the major reasons behind the same is the kind of physical turbulence it causes, and it often is not well understood by most. There are quite a few factors that impact your menopausal transition, and surely stress is one of the most important ones.
We have to keep in mind that for modern women, stress comes from various sources. It often has a catastrophic impact that we are not aware of. Coupled with menopause, the transition can get more difficult, and it can have both physical as well as emotional repercussions.
Stress management in menopause is extremely crucial, and you can easily do it with the help of some simple tips. Women who are stressed are also more prone to feel the symptoms of menopause, and it can affect their cardiovascular health as well.
Stress and Menopausal Transition
Menopause is usually a process; hence, the onset takes some time. The symptoms of menopause are, however, quite obvious, and it starts showcasing much in advance. But how does stress impact the menopausal transition?
The presence of stress leads to the production of cortisol in the body, which can hinder the menopausal transition manifold. Some of the major ways in which stress can impact menopausal transition are:
1. Hormonal Changes Due to Stress
The onset of menopause is a time when there are tons of hormonal changes. The process gets even worse when there is a high level of stress in the body.
Menopause is when the body notices a steep decline in the levels of two major hormones - estrogen and progesterone. The decline of these two hormones is also the major reason why menopause comes to a halt. If the woman is facing acute or chronic stress, the hormonal changes can be impacted even more.
Stress can impact the working of the hypothalamus and the pituitary gland. Not only that, but it can also impact the ovaries. Stress will further deter these hormones' production and worsen the process.
2. Disturbances In Sleep Routine
Menopause is when women find it exceedingly difficult to not only fall asleep but even remain asleep. This is one of the major reasons they are also usually tired for the day.
Stress also has an important role in this case and can lead to disturbances in sleep routines. If a menopausal woman is constantly on the edge and feeling high levels of stress, there are chances that they will develop insomnia or even other related sleep disorders.
Often, this creates a cycle effect where stress hinders sleep quality, and less sleep impacts stress levels. Less sleep can also lead to the production of cortisol in the body, which is even worse and can have a detrimental impact on a menopausal woman.
3. Effect On the Adrenal Gland
During menopause, the adrenal glands take over and produce two major hormones - progesterone and estrogen in very small quantities. This is because the ovaries cannot provide support anymore, and the adrenal gland provides temporary support. It helps the body adapt and adjust to menopause. However, under stress, the adrenal gland cannot produce these hormones effectively.
Under stress, the adrenal gland will take up the first seat and produce stress hormones to combat the scenario. The body will always produce cortisol and adrenaline over estrogen and progesterone. Sometimes, this stress on the adrenal gland can lead to burnout and depression, along with weight gain.
4. Lower Sex Drive
During the time of menopause, there is no doubt that the sex drive is alarmingly less. However, stress hinders the process further and worsens it.
Stress impacts the estrogen hormone, which is responsible for inducing sex drive among women. It also pushes the body to a state of constant high alert, and this impacts the drive to have sex. If prolonged for a long time, this can impact the performance and stamina of women on the verge of menopause.
5. Mood Swings and Emotional Well-Being
For most women who are in menopause or about to embrace it, the two most common symptoms are none other than visible mood swings and irritability. This is caused due to a heightened sense of emotional sensitivity.
However, stress can amplify these symptoms and make the process even more challenging. The stress pathways in the brain get highly activated when a woman is on the verge of menopause, and it potentially can lead to depression as well as anxiety.
How To Deal With Stress During Menopause?
There are some cases where dealing with stress during menopause might be difficult. However, some of the major ways to deal effectively with stress are:
1. Exercising Right
The first thing menopausal women need to do to deal with stress and its impact on the body is to exercise daily. This includes anything like a walk, dance workout, cardio, and weight training. Exercising ensures that the body can produce high levels of estrogen and progesterone, which can keep functioning at an optimal level.
2. Nutrition
A lot of the damage that stress causes on the body can be taken care of and amended with the help of nutrition. The more you include vegetables in your diet, the more you will not crave unhealthy food anymore. Moreover, it also allows your body to replenish and keeps you fuller for longer. Try not to have a high-sugar diet, as it can be even worse and lead to high levels of stress in your body.
3. Stress Reduction Techniques
And finally, to deal with stress, the best thing to do is indulge in simple stress reduction techniques. This includes deep breathing just for 5 minutes a day. Focus on your breathing and try to sit upright with your eyes closed. This helps to calm the nervous system and further reduces the impact of menopause in the body by not hampering the levels of progesterone and estrogen.
Conclusion
Menopause is indeed a very challenging time, and dealing with the same often seems to be quite difficult. Want to know more about how you can deal with it and get the best understanding from healthcare professionals? Click here to know and deal with menopause.
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