Stress and anxiety will affect everyone at some stage in their life. But studies suggest that women on the whole struggle more with anxiety and are far more likely to suffer on a daily basis with a heightened sense of it around the onset of peri-menopause (the time before menopause).
Peri-menopausal symptoms can start showing signs as early as 35-40 years old, with one of the most noticeable symptoms being anxiety. You may experience feelings of being overwhelmed, overthinking everything, paranoia, sudden claustrophobia, mood swings, along with physical symptoms like, shortness of breath, palpitations, chills, sweating, dizziness, muscle tension and jaw pain from clenching or grinding your teeth. You may also feel like your life is out of control when these symptoms impact your social or working life, holding you back from enjoyment or achievement.
Symptoms of perimenopause can last between 2 and 10 years before the menopause
On average symptoms of perimenopause can last between 2 and 10 years before your actual menopause; that’s officially one year without having had a period and for no other reason than the menopause. In other words, not due to surgery (full hysterectomy) or cancer treatment.
The reason we can begin to struggle so much with anxiety around peri-menopause is because it’s the start of fluctuating hormones, i.e., progesterone and oestrogen levels. Not only that, but these hormonal fluctuations can have a direct impact on your adrenal gland increasing production of the stress hormone cortisol which exacerbates symptoms further.
You don’t have to put up with it!
I believe there are many things you can do to reduce the severity of anxiety and it starts with introducing the right food and lifestyle techniques.
I would suggest before you start making a list of 20+ remedies that have been recommended to you on the internet, you first add in my top 5 tips daily.
My Top 5 Tips for Reducing Menopausal Stress & Anxiety
1. Reduce stimulants like caffeine and alcohol
Caffeine is already known to trigger anxiety in many people with or without the menopause. So, when we already have fluctuating hormones to balance, and are having several cups of tea and coffee throughout the day it can be like adding fire to fire. Try limiting your coffee or tea intake to mornings only. Instead, try replacing the rest with calming herbal teas throughout the day such as Chamomile, Rooibos or Fennel, or even just switch to decaf. Studies have shown that herbal teas like chamomile and fennel may actually have positive effects for those with anxiety. The same studies also show fennel tea to relieve vaginal itching and dryness, improve sexual satisfaction and improve sleep distribution.
Alcohol is pretty much the same! Now, I’m the last person to suggest you quit all together. I absolutely enjoy a glass or two at the weekend, especially on a Friday evening; it’s my time to shut up shop and start the weekend!!
Being mindful around alcohol can be a game changer
Becoming more mindful about how much you’re drinking can be a game changer! Drink slower and cut back where you can. Go for alcohol free weeks or keep alcohol to the weekend only, remaining mindful of how much you are having. During the week replace with alcohol free drinks or herbal teas. We already know alcohol is a depressant, meaning it is known to cause low mood, anxiety and affect our sleep pattern. It can also interfere with many important hormonal functions like raising blood sugar and insulin production, increases cortisol and can interfere with the detoxification and elimination of certain medication.
2. Get out the house
A change of scenery or getting outside for some fresh air has proven time and time again to improve mood. When we sit in, our feelings begin to get all tangled up and we can’t tell what way is up or down. We have the same racing thoughts on repeat with no way to tell them apart. By getting out of the environment we are in and going for a walk (no matter if its 10 minutes or 30 minutes) allows our thoughts to untangle and the brick wall that was once crashing down on us to have suddenly lifted.
3. Foods for your mood
Magnesium is probably the number 1 mineral to aid relaxation and reduce stress and anxiety symptoms and is needed by every cell in the body for various metabolic processes.
4. Increase foods that support serotonin production (our happy hormone)
We can do this in two ways; by increasing tryptophan rich foods and improving gut health. Tryptophan is an amino acid which is a vital precursor for the production of serotonin – our happy mood hormone. Low levels of serotonin have been linked to anxiety and depression. By increasing our intake of tryptophan, we are helping to support production of serotonin which in turn means we are helping to improve our mood. This amino acid can be found in soy products like tofu, tempeh, eggs, turkey, fish, pumpkin, sesame seeds, beans, and oats. So be sure to add these foods to your food menu.
Improve gut health! Around 95% of serotonin is produced in the gut from good bacteria. It’s a neurotransmitter that sends positive messages to the brain via the vagus nerve which is where the gut brain connection comes in. If your gut isn’t getting what it needs it will become inflamed and unhealthy and the development of our happy hormone serotonin could be negatively impacted. Ensuring our microbiome (essential bacteria in our gut) are in balance can help to improve our mood, reduce inflammation, and stabilise our hormones.
Be sure to eat fibre rich foods as well as fermented foods such as:
- Kimchi
- Kefir
- Sauerkraut
- Dark green leafy vegetables
- Root vegetables
- Nuts and seeds
- Berries and dates
- Skin of fruits (plums, apples, pears etc)
5. Practice mindfulness breathing techniques
Diaphragmatic breathing techniques can reduce the fight or flight response allowing you to tune into yourself and calm the nervous system. You can do this by sitting on a chair, or lying on your back in a safe place, close your eyes and place your right hand on your chest and your left hand on your lower abdomen, breathing in deep from your mouth and into your lower abdomen and breathing out through your mouth, noticing the rise and fall of your hand, for 5 minutes. For more info go to:
https://www.medicalnewstoday.com/articles/diaphragmatic-breathing
If you are struggling with anxiety or any other hormonal or menopausal symptoms and would like to do a comprehensive hormone test to see where you are with your hormones, or you wish to address the RIGHT nutritional and lifestyle plan for you, please feel free to message me for a free 20- minute discussion Book a call with me or contact jenny@jennyhasan.co.uk to discover how I can help.
