Perimenopause, the transitional phase leading up to menopause, is often characterized by a cascade of hormonal shifts. While hot flashes, irregular periods, and mood swings are well-known symptoms, one often-overlooked factor that can significantly impact a woman's experience is stress. And unfortunately, it's a two-way street: perimenopause can exacerbate stress, and stress can, in turn, worsen perimenopausal symptoms. Add to that the craziness of the holidays, and you've got yourself a tough situation.
During perimenopause, estrogen and progesterone levels fluctuate erratically. These hormones play a crucial role not only in reproductive health but also in regulating the body's stress response. Estrogen, for instance, has a protective effect on the brain, helping to modulate the production of cortisol, our primary stress hormone. As estrogen levels decline, this protective buffer diminishes, making women more susceptible to the negative effects of stress. You might find yourself feeling more anxious, irritable, or overwhelmed by everyday situations that you once handled with ease.
The Cortisol Connection
When we experience stress, our adrenal glands release cortisol. While essential for our "fight or flight" response, chronically elevated cortisol levels can wreak havoc on the body. During perimenopause, the body is already working harder to maintain hormonal balance. High cortisol can further disrupt this delicate equilibrium, potentially worsening symptoms like sleep disturbances, weight gain (especially around the abdomen), and even contributing to more frequent or intense hot flashes. It can also impact cognitive function, leading to that frustrating "brain fog" many perimenopausal women report.
It's a vicious cycle: hormonal fluctuations cause stress, which elevates cortisol, which then intensifies perimenopausal symptoms, leading to even more stress. Understanding this connection is the first step towards breaking the cycle and finding ways to support your well-being during this significant life transition.
Two Quick Tips to Tame Stress and Lower Cortisol:
Fortunately, there are simple, effective techniques you can employ to quickly bring down those elevated cortisol levels.
Cyclic Sighing: This powerful breathing exercise can rapidly activate your parasympathetic nervous system, promoting relaxation. Inhale deeply through your nose, then take a second, shorter inhale through your nose to top off your lungs. Exhale slowly and completely through your mouth with a sigh. Repeat this pattern for 2-3 minutes. You can even try this while you are working, or before a meeting.
Mindful Movement (Even 5 Minutes): You don't need a full hour-long workout to reap the benefits of movement. Even 5-10 minutes of gentle, mindful movement can make a difference. Step outside for a brisk walk, do some gentle stretching, or practice a few yoga poses. Focus on your breath and the sensations in your body. This brief shift in focus and physical activity can help disrupt the stress response and provide a much-needed mental break.
If Perimenopause has you wondering what in the world is happening in your body and you want to learn proven ways to manage your symptoms and also start feeling great again, I invite you to join me in my 5 week Perimeno-What Group Coaching Program. The next session launches on January 8th, with weekly, recorded zoom sessions. Join a group of women who are facing similar challenges, looking for education, empowerment and real-life actionable steps to start feeling better on this transition. Learn more here.