We all have stress, but did you know it and it can exacerbate menopause symptoms? Stress greatly affects our well-being, both physically, and mentally. The fight or flight response and the release of stress hormones can wreak havoc on the mind and body and so reducing stress is vital for maintaining overall health and it even more important when a woman is going
Did you know that reducing stress can contribute to better moods, boosted immune function, and increase in productivity? I don’t have to tell you that menopause can be a stressful life event for many women because of the many different changes that are happening.
Hot flashes are linked to stress and anxiety. According to a 6 year study that was published in Menopause, researchers found that women with the highest stress levels were more than five times as likely to report hot flashes as women who were experiencing normal levels of stress. The same six-year study also found that anxiety and stress occurred directly before the woman experienced a hot flash. By reducing the levels of stress in her life, the occurrence of hot flashes and other menopausal symptoms can also be reduced. So it is important that we learn how best to reduce stress.
Stress Reduction Techniques
- One great way to reduce the stress is to say no. This can be hard since women are stereo-typically famed for multitasking and tend to be people pleasing, “I can do it all” types. However, a woman’s energy levels are significantly different during menopause than they were in her twenties. Saying no from time to time without feeling guilty about it can help to reduce stress levels.
- Carving out time to do the things you enjoy can also greatly contribute to lowering stress levels.
- Rid your life of any and all possible stressful stimuli. This may mean letting go of energy sucking relationships.
- Mindful Breathing with Yoga and Meditation
- Include mushrooms your diet. They contain selenium, a mineral believed to reduce stress, maitake and shiitake mushrooms have the highest levels of selenium
- Aerobic and anaerobic exercise
- Massage and warm baths help allow time for relaxation
- Yoga, Tai Chi, Qi Gong, Meditation, and Mindfulness-Based Stress Reduction are all wonderful ways to reduce stress
Relaxation techniques are any process or activity that helps you to relax and attain a state of increased calmness and reduce stress, anxiety, and fatigue. Let’s take a closer look at three of these relaxation therapies to control stress, anxiety, and fatigue:
Massage is one of the oldest healing traditions with an immediate benefit of feeling calm and deeply relaxed. The effects of massage last long after the massage has ended. You can either give yourself a massage; ask your spouse or get one done professionally, which is your best option as trained masseurs know exactly what to do.
Meditation is beneficial for clearing your mind of all the worries of the world. It is a time-efficient way to deal with the physical and mental stresses of the day and ensure you can get a deep sleep needed to be able to function the next day. One effective way to do this is to find a quiet place, free from interruption. Sit in a straight backed chair and place a hand on your stomach. Focus on the lungs, and air that is filling them with each deep, long, and slow breath you take. Breathe slowly in through your nose and out through your mouth. When you can feel your stomach rising and falling with each breath you know it is working.
Yoga can also be an effective tool to fight insomnia. Yoga is a workout to bring your mind and body together to promote well-being and harmony. The corpse pose is often used at the end of a yoga session as a way of winding down. Trying this before bed is a great way to improve your sleep. To do the corpse pose, lie on your back with your arms and legs slightly outstretched and your palms resting on the floor. Imagine you are super heavy and the floor is supporting you. Do this for at least five minutes.
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