Proactively managing Menopause: Stress is toxic, and Exercise works Wonders (Part 2)

byIsabel Lüdi May 4, 2023 0 comments

Isabel Lüdi-Roth, Copywriter, Registered Nurse

Stress is poison for our hormones—stress reduction is an important therapeutic approach

This applies generally to all hormones and hormone production; stress (distress, negative stress) is the arch-enemy of our hormones. There is a hormonal hierarchy in our body, so during stress, the survival hormones cortisol and insulin always take precedence. Other hormones, such as our sex hormones, can become disrupted. Stress reduction is therefore essential if we want to support our bodies through this hormonal turmoil! This applies to every conceivable type of stress, whether physical or emotional. Whether it’s too much work, overly demanding work, or unsatisfying work; poor sleep; too little relaxation; negative thinking; interpersonal conflicts; or an unresolved past…

Not everyone reacts to stress the same way, and stressors can vary from person to person. Whatever stresses you out should be addressed by the time menopause begins at the latest—and ideally before then. Stress management is the magic word, and it looks a little different for each of us. In any case, it’s worth slowing down a bit, treating ourselves to more frequent breaks, and taking time off that does us good.

Many women in their thirties and forties are racing through life in the fast lane, managing family and household responsibilities while also working full-time. When difficulties and challenges pile on top of that, it eventually becomes too much. There’s hardly any time left for self-care. This is something you should definitely start practicing by the time menopause begins. Dedicate time to yourself; turn your attention to yourself with love. If you’re feeling nervous, restless, and exhausted, relaxation techniques can help. Breathing exercises, vagus nerve exercises, mindfulness training, or meditation and prayer can help you reduce stress; figure out what you could incorporate into your daily routine.

Furthermore, positive thinking, speaking kindly to yourself, humor, and joy are generally very important. Perhaps you’ll even feel inspired to “reinvent” yourself right away? Start a course of study, change jobs, learn a language, or realize a dream you’ve had to put off until now? (Almost) anything is possible, provided it’s something that gives you a boost and passion and doesn’t add to your stress. In some situations, it also makes sense to seek professional help to identify the stressors in your life and address them (psychology, coaching, counseling, etc.). Whatever form that may take, our hormones need “stress relief”!

Rest periods, breaks, time off
Relaxation, relaxation techniques
Good sleep
Meditation, prayer
Positive thinking, joy, fun
Identifying and addressing stressors
Professional help

Sleep

Rest, relaxation, calm, and good sleep are key to counteracting stress and bringing the body into a healthy balance. Putting this into practice isn’t always easy, especially if you struggle with sleep issues and start the day already feeling tired. In this case, it’s advisable to maintain healthy sleep hygiene. Try, as much as possible, to structure the last hours of the day around the same (relaxing) routine; your body should be able to wind down. During this time, avoid late and heavy meals, computers, TV, etc. (blue light), and excitement. Air out your bedroom well and keep the room temperature on the cooler side (approx. 18 degrees). Your bedding should be made of natural materials, and your mattress should be tailored to your body. It’s worth seeking advice from a sleep and posture specialist. After all, we spend about a third of our lives in bed, and good sleep is incredibly important!

Herbal sleep aids, such as natural sleep supplements containing tryptophan, ashwagandha root extract, hydrolyzed milk protein, and mulungu, can provide additional help with falling asleep and staying asleep. Melatonin, produced from tryptophan via serotonin, is known as the “sleep hormone” and regulates the day-night rhythm. Ashwagandha from India is called “Schlafbeere” in German (though the roots or leaves of the plant are used); its Latin name is Withania somnifera, where “somnifera” means “sleep-inducing.” Ashwagandha not only promotes sleep but also increases stress resistance. Babies calm down while breastfeeding and often fall asleep; researchers have found that adults can benefit similarly when taking hydrolyzed milk protein. In South America, the tree known as Erythrina mulungu is a traditional home remedy for calming and treating sleep disorders; its bark and roots are used for this purpose.

Another recommendation is cannabidiol (CBD), a compound found in the hemp plant. CBD not only has pain-relieving and anti-inflammatory effects but also promotes relaxation and can help you fall asleep and stay asleep. It is therefore a genuine alternative to conventional sleep aids, but without the risk of dependency. CBD raises serotonin levels, and serotonin—the “happiness hormone”—has a positive effect on mood and acts as a natural relaxant. Unfortunately, it’s not easily available, as it’s under scrutiny by regulatory authorities. It’s also important to remember that exercise and physical activity during the day (not within the last two hours before bedtime) can help you sleep better.

Positive Attitude

Our attitude and our thoughts have a major influence on our well-being. I know from personal experience how incredibly challenging it is when you haven’t been feeling well for a long time and when you tend to dwell on things. But it’s worth consciously focusing on the good things again and again and asking yourself: What’s good about this menopause, about this transition? We women in midlife should reach for our dreams. Especially now that we’ve gathered all the rich experiences of the past decades to build upon. How fantastic is that? A proactive and positive attitude toward the changes in your body makes so many things easier for you. We know that the daily decisions we make have the greatest influence on our well-being as we age.

Does the term “anti-aging” annoy you a little, too? In our society, getting older seems to be frowned upon. In other cultures, older people are more valued. After all, we can’t do anything about aging itself, but we can certainly use our lifestyle and attitude to influence how we age. We also have control over the typical symptoms of menopause; we don’t have to suffer in silence but can proactively take matters into our own hands. But admittedly, sometimes it tests our endurance. I encourage you to stick with it!

Exercise

For those who aren’t big on exercise, what follows is tough to swallow; exercise, sports, and strength training are especially important starting in midlife! Our bodies are designed for movement, and regular, varied exercise has a positive effect on both body and mind. Use menopause as a phase of reorientation and the ideal time to bring more or new forms of exercise and muscle strength into your life. In addition to regular exercise, it’s best to stay active in your daily life as well: take the stairs instead of the elevator, choose a bike over a car, and so on. Regular exercise acts like an engine for various metabolic processes. It promotes blood flow to muscles and organs, helps eliminate waste products more quickly, and stimulates hormone production.

Furthermore, exercise strengthens muscles and bones and supports the cardiovascular system. It even stimulates new connections between nerve cells in the brain and puts us in a good mood. Studies have shown that women going through menopause who exercise regularly experience hot flashes less frequently and with less intensity. A regular fitness program is therefore well worth it in more ways than one! Of course, such a program must be adapted to your physical condition; if you’re unsure, seek advice from a specialist. Basically, exercise should be (at least somewhat) enjoyable; often, it’s easier for those who aren’t naturally active to train under professional guidance and in a group. You should work up a sweat and get your heart rate up two to three times a week. The sport should also be gentle on your back and joints, while still fully utilizing joint mobility.

Exercise has a positive effect on the body (including on):

Metabolic function
Detoxification
Blood circulation
Cardiovascular function
Hormone production
Muscle strength
Flexibility
Bone health
Fewer menopausal symptoms
Better mood, more self-confidence

Strength training

In addition to exercise, regular, moderate strength training is also important. During menopause, we lose muscle mass due to declining estrogen levels. Well-trained muscles not only give us the strength we need for daily life, but they also make us more flexible and stable, reducing the risk of injury (e.g., in the event of a fall). And it looks good, too—goodbye flabby arms and saggy butt.

However, special attention should also be paid to the muscles you can’t see; thus, training the deep muscles of the core and the pelvic floor plays an important role. The pelvic floor muscles close off the abdominal cavity and pelvic organs from below like a tightly stretched hammock. They provide firm support for the lower abdomen—including the uterus, bladder, and intestines—and assist the sphincter muscles of the urethra and anus. However, as estrogen levels decline, this muscle group also weakens, which can lead to incontinence and prolapse of the uterus, bladder, or part of the intestines. This can be counteracted through targeted pelvic floor training.

Full-body strength training generally increases muscle mass and boosts fat burning. Stronger muscles therefore even reduce your body fat percentage. During menopause, many women struggle with weight issues. Active muscle mass begins to decline slowly as early as one’s thirties, while fat deposits increase. Did you know that even at rest, muscles burn about three times more calories than the same amount of fat tissue? So muscle training speeds up your fat burning.

Preventing Osteoporosis

However, this is just one reason why we should keep our muscles active. As we age, not only does our muscle mass decrease, but unfortunately, so does our bone tissue. By their thirties, some women already have insufficient bone density. By their forties, they are already dealing with the onset of osteoporosis (bone loss). Menopause further accelerates this process. Most women are unaware of this until they experience problems such as pain or sudden bone fractures.

Unfortunately, conventional medicine usually only responds at that point, but by then it is far too late. I know so many women in their seventies who suffer from severe back pain due to osteoporosis and even experience extremely painful vertebral fractures. Osteoporosis affects the entire skeleton, but the spine is a typical site for spontaneous fractures; the vertebrae can become so brittle that they collapse. Nearly 30% of all postmenopausal women are affected by osteoporosis, yet it begins slowly and steadily 20 or 30 years earlier. Why on earth isn’t more attention paid to prevention here?

A key pillar of osteoporosis prevention is exercise and strength training; furthermore, an optimal diet and the intake of certain specific micronutrients (see under Nutrition) are important. Strength training stabilizes the musculoskeletal system. Our skeleton needs stimulation from muscles and tendons to encourage the bones to build bone mass. Tendons connect the muscles to the bones. Strong muscles pull more strongly on the bones than weak ones, and in response to this stimulus, the bone increases its density to withstand this higher load.

So now is the time to focus on maintaining your muscles and bones. Strength training becomes increasingly important during menopause and as you age. While cardio exercise keeps you fit, it doesn’t help you stay strong. Unfortunately, even a lot of cardio training doesn’t lead to significantly more muscle mass during menopause. If you’re panicking now because you’re thinking of strength training on machines at the gym, I can reassure you (though this is, of course, one option). You can also do effective strength training without equipment and even comfortably at home. For example, with specific exercises using your own body weight and resistance bands, dumbbells, etc. There are special training programs for menopause; seek advice and get introduced to the techniques. The key is simply to overcome your inner resistance and stick with it!