Going through midlife while dealing with symptoms of hormonal fluctuation can contribute to high stress levels in menopausal women. Stress can be detrimental to women's health - it can exacerbate hormonal imbalance, inciting an array of menopausal symptoms and creating a cycle of reactions. For instance, stress can lead to insomnia, which can lead to mood swing episodes and irritability, often resulting in even more stress.
Relieving stress will help promote overall wellness, especially during menopause. Read on for suggestions on how to improve a stressful lifestyle.
A Healthy Routine to Combat Stress
The least invasive and most effective way to combat stress is by making positive lifestyle changes, including healthy diet and regular exercise. The following is an example of a daily routine that may successfully relieve stress.
Make sure to wake up early enough so you don't have to rush through your morning routine.
Start drinking water early; hydration is crucial for overall wellness.
Put on your running shoes. Go for a jog or a brisk walk for 20 - 30 minutes. It's often easier to get your exercise done earlier in the day.
Eat a protein-rich breakfast. Try scrambled eggs with fried spinach or a vegetable omelet. Natural yogurt is a good source of protein and probiotics, which aid in digestion.
Leave the office during your lunch break and getting some fresh air. Sunshine will help your body produce serotonin, which is a natural mood-booster. The sunlight also aids in the absorption of vitamin D, which will help protect you from osteoporosis.
Pack a balanced lunch from home, combining protein, whole grains, and fresh vegetables. Try salmon on a whole-grain baguette with spinach, shredded carrots, and feta cheese, drizzled with orange-zest vinaigrette.
Have dinner early so that you have plenty of time to digest it before going to bed. Eating too late may keep you awake or reduce the quality of your sleep.
Drink a cup of herbal tea while doing an activity you enjoy to unwind after a full day. It may be watching a movie or reading a book or listening to relaxing music.
Go to bed when you are tired. Try not to force sleep or stay up too long after you become tired.
If you are feeling overwhelmed by stress during menopause and lifestyle changes aren't helping ease your symptoms, it is recommended to talk to your doctor about potential causes and treatment options. Click on the following link to learn more about other treatments for menopause symptoms.
- Love, S. (2003). Menopause and Hormone Book. New York: Three Rivers Press.
- University of Maryland Medical Center. (2013). Stress. Retrieved January 26, 2016, from http://umm.edu/health/medical/reports/articles/stress