Hormone changes
One of the first changes in our approach to menopause, is the increase of cycles where no egg is released. This means that our progesterone levels drop on these cycles. Typically, oestrogen levels remain high, creating an imbalance between the key hormones. (Most progesterone is produced by part of the egg follicle).
Progesterone, as well as being a key play in reproductive health, has a role in our nervous system too. It is protective of our neurons and acts to calm our nervous system. Without the regular cycle of progesterone, anxiety and low mood can rise. I see this in clinic so often, women feeling suddenly anxious about situations they would normally handle with ease.
This means that overall, in the landscape of changing hormone levels, our bodies are on higher alert, more likely to be stuck in the stress response side of our nervous system.
Sleep quality
Add to this the impact of changing levels of hormones on our sleep, and resilience is low and stress hormones are higher.
You may well experience this yourself or see this in women around you. Quicker to anger or get stressed, more anxious, and nervous.
So what does this mean?
It means that everything that you do to help your body have time out, to engage the calming nervous system, is a deposit in the health bank. You want to encourage the flexibility of your nervous system to move between the two states.
Practice and prioritise
Breathe
If you get a window, however small, concentrate on your breathing. Breath is the easiest way to reset your nervous system. Aim for your out breath to be longer than the in breath or try box breathing, in for a count of 4, hold for a count of 4, out for a count of four, hold for a count of 4.
Use your senses
Another simple but effective tool is to use your senses. Tune in to what is going on around you. Try the 5-4-3-2-1 exercise. Look around, what are 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, 1 thing you can taste.
Take a break
Take 5 minutes to sit in the sunshine or have a cup of tea or even read a book. If you have time, go for a walk and look around rather than get lost in your thoughts.
It is fabulous if you can practice yoga or meditation but if you can’t these simple acts, repeated regularly, can help remind your body of how to let go and reduce anxiety.
What to avoid
This move into a more alert state is also why coffee can be worth reducing or avoiding. We want to practice calming the body rather than stimulating it. The same is true for over-exercising or resorting to sweet treats to keep going.
References
J.C.Prior (2011) Progesterone for symptomatic perimenopause treatment – progesterone politics, physiology and potential for perimenopause
J.K.CAble, M.H. Grider (2022) Physiology, Progesterone
