Managing stress during menopause with practical exercises

Menopause is a natural stage in a woman's life that, although inevitable, can be accompanied by various challenges, including Stress . Hormonal changes, such as decreased estrogen, can trigger physical and emotional symptoms that affect our quality of life. Learning to manage stress during this stage is essential for maintaining overall well-being.

Managing stress during menopause is a comprehensive process that involves taking care of both the body and the mind. Adopting strategies such as exercise, conscious breathing, proper nutrition, and social support can make a significant difference in quality of life.

Below, we explore practical strategies for managing stress during menopause, along with specific exercises backed by scientific research.

Some effective strategies.

Regular physical exercise

Physical activity is one of the most effective ways to reduce stress. During exercise, the body releases endorphins, also known as "happiness hormones," which improve mood and reduce anxiety.

Recommended exercises:

- Daily walks: Walking briskly for 30 minutes a day can help reduce blood sugar levels. cortisol , the stress hormone.

- Yoga: This practice combines gentle movements with breathing and meditation techniques, helping to balance the nervous system.

- Resistance training: Lifting light weights or performing strength exercises improves bone and muscle health, which also contributes to emotional well-being.

Use breathing techniques

Mindful breathing is a very powerful tool for reducing stress. Deep breathing techniques activate the parasympathetic nervous system, which counteracts the stress response.

A practical exercise:

- Diaphragmatic breathing: Sit comfortably or lie down. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose for four seconds, making sure your abdomen expands. Hold your breath for two seconds and exhale slowly through your mouth for six seconds. Repeat this exercise for 5 to 10 minutes a day.

This is just one example, but there are other breathing exercises that can help you as well.

Mindfulness and meditation

Mindfulness involves focusing on the present. This practice helps reduce negative thoughts and improves emotional regulation.

Practical exercise:

- Guided meditation: Spend 10-15 minutes a day listening to a guided meditation that helps you focus on your breathing and release tension; you can find different examples at Spotify

 Balanced diet

Diet plays a crucial role in regulating stress and menopausal symptoms. Eating foods rich in essential nutrients can improve emotional stability and physical health.

Some recommendations:

- Supplement of Omega-3 : Fatty acids found in fatty fish, walnuts, and flax seeds help reduce inflammation and stabilize mood.

- Supplement of Magnesium : Found in green leafy vegetables, bananas, and nuts, magnesium helps relax muscles and reduce stress.

- Avoid stimulants: Reducing your intake of caffeine and refined sugars can prevent energy spikes and anxiety.

 Social life

Maintaining social connections is essential for managing stress. Talking with friends, family, or a therapist can provide an outlet for you to express your emotions and receive the support you need.

Recommended activities:

- Support groups: Participating in groups for women going through menopause can provide a safe space to share experiences and strategies.

 Alternative therapies

Complementary therapies, such as acupuncture or therapeutic massage, can relieve stress and symptoms associated with menopause.

- Acupuncture: Studies suggest that this technique can help reduce anxiety and improve sleep.

- Aromatherapy: Using essential oils, such as lavender or bergamot, can promote relaxation.

Manage your time effectively

Stress can also increase when responsibilities pile up, so learning to manage your time effectively is key to staying calm and not getting stressed.

Practical advice:

- Prepare a to-do list: Prioritize your day's activities and set realistic goals; delegating responsibilities can also ease your mental load.

 Have a restful sleep

Sleep problems are common during menopause and can increase stress. Creating a healthy sleep routine is essential to improving the quality of your rest.

Some tips:

- Avoid screens before sleeping: Blue light from electronic devices can interfere with the production of melatonin .

- Create a relaxing environment: Keep your room dark, quiet, and at a comfortable temperature.

References

·         Mayo Clinic. (2023). "Menopause: Tips for managing stress." https://www.mayoclinic.org

·         Harvard Health Publishing. (2023). "Mindfulness and Stress Reductionhttps://www.health.harvard.edu

·         National Institute on Aging. (2023). "Menopause and Your Health." https://www.nia.nih.gov

·         Smith, M., & Segal, J. (2023). "Stress Management: Techniques for Better Living." HelpGuide.org. https://www.helpguide.org

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