Stress and Menopause Symptoms
Stress is known to exacerbate many menopause symptoms including hot flushes, night sweats, anxiety and weight gain. It is important to become aware of situations that increase your stress levels and make positive changes as much as possible. Although there is not always time and space for bubble baths and putting your feet up, it is useful to know what you can do to reduce feelings of stress. Having tools at your finger tips to increase feelings of wellbeing during menopause can be a life saver.
The Interplay Between Oxytocin and Cortisol
This article is written from the perspective of the interplay between the stress hormone cortisol and the so called “love hormone” or "bonding hormone" oxytocin. Cortisol often gets a bad wrap, but it really is only a problem when stress is left unchecked over the longterm. I hope you find this post helpful to understand how you can support your body to neutralise stress more effectively so that you can thrive during menopause and beyond. It’s important to note that every one of us can benefit from these recommendations, so if your partner or your children are overly stressed, this applies to them too.
Understanding the Oxytocin-Cortisol Interplay
While it may be simplistic to label oxytocin as the "antidote" to cortisol, there is some truth to the idea that oxytocin and cortisol have opposing effects on the body's stress response system. Oxytocin and cortisol often engage in a dynamic way to regulate stress, and the release of oxytocin can counteract some of the negative effects associated with elevated cortisol levels.
"Handling stress through an approach that considers both the body and mind is important for remaining healthy"
Cortisol and the Stress Response
Cortisol is a key player in the body's stress response, mobilising energy reserves, sharpening focus, and preparing the body to respond to a perceived threat. While this immediate stress reaction may serve a purpose in the short term, prolonged elevation of cortisol due to persistent stress can negatively impact both physical and mental health. This, in turn, can exacerbate many menopause symptoms, including weight gain.
Oxytocin as a Stress Buffer
Oxytocin plays a role in social bonding, trust, and emotional connections. Importantly, oxytocin can counteract some of the physiological effects of stress by promoting a sense of calmness, reducing anxiety, and encourages positive social interactions.
Balancing the Stress Response
Positive social interactions and supportive relationships can stimulate the release of oxytocin. When oxytocin levels increase, it may help lower the stress response and lessen some of the negative effects associated with cortisol. For example, oxytocin may promote feelings of safety and reduce the impact of stress on mood and emotional well-being.
Mind-Body Practices and Oxytocin Release
Engaging in activities that promote relaxation, mindfulness, and positive social connections can contribute to the release of oxytocin. Practices such as meditation, Breathwork, and spending time with loved ones have been associated with increased oxytocin levels and may help buffer the effects of chronic stress.
While oxytocin can play a role in lowering the impact of stress, it's important to note that the relationship between these hormones is complex, and the processes are not fully understood. Additionally, the effectiveness of oxytocin in regulating the stress response can differ among individuals.
While oxytocin is not a direct "antidote" to cortisol, developing positive social connections and taking part in activities that promote oxytocin release may contribute to a more balanced stress response system, promoting overall well-being. Handling stress through an approach that considers both the body and mind is important for remaining healthy.
Feeling Stressed During Menopause? What Can You Do?
How about trying something as simple as calm breathing? How you breathe can play a key role in boosting oxytocin, the so-called "love hormone." But there's more to the story. Let's explore some easy and enjoyable ways to incorporate breathwork into your daily routine while understanding how it impacts the interplay between oxytocin and cortisol.
1. Breathe together
In a group breathwork class, collective breathing fosters a sense of calmness and relaxation, promoting a positive group dynamic and enhancing overall well-being, potentially boosting oxytocin levels for an added sense of connection.
2. Hug with a Purpose
Physical touch is fantastic, but when combined with intentional breathing, it's like a double dose of relaxation. The next time you're hugging someone or cuddling, take a moment to sync your breaths. This not only enhances the bonding experience but can contribute to reducing cortisol levels associated with stress.
3. Massage Magic
In the calming atmosphere of a massage, oxytocin levels often rise, promoting not only a heightened sense of relaxation but also enhancing the overall feeling of connection and well-being. Intentional, relaxing breathing techniques, when combined with a massage, can enhance the therapeutic benefits, potentially further contributing to the release of oxytocin.
4. Mindfulness Matters
Integrate breathwork into mindfulness meditation. Focus on your breath as a simple yet effective way to promote calmness and possibly increase oxytocin levels. Mindfulness practices are known to have a positive impact on the interplay between oxytocin and cortisol.
5. Gratitude Breaths
When counting your blessings or recalling positive memories, practice gratitude breathing. Deep breaths can amplify the positive emotions associated with these reflections. This intentional gratitude practice may contribute to a healthier balance between oxytocin and cortisol levels.
6. Exercise Mindfully
Next time you hit the gym or go for a run, pay attention to your breathing, incorporating diaphragm breathing to effectively engage breathing muscles for a more calming experience. This intentional approach enhances your workout and boosts performance at the same time. Mindful breathing during exercise can help regulate cortisol levels and promote a more relaxed state.
7. Dance to the music
Enjoying your favourite tunes? Pair the experience with intentional breathing. Let the rhythm guide your breath, creating a relaxing and uplifting atmosphere. Music and intentional breathing can contribute to a positive emotional state, potentially counteracting the effects of cortisol and promoting feelings of well-being.
Daily Breathwork Practice
Incorporating breathwork into daily routines offers a practical and enjoyable way to manage stress, enhance well-being, and potentially improve menopause symptoms. Even if you are not yet menopausal or you happen to be male, the benefits of these techniques still apply to you, so why not join your partner and practice mindful breathing together.
Work With Me!
Breathwork was exactly what I needed when it came into my life. We are told to listen to our intuition but with so many distractions it becomes almost impossible unless we make a conscious decision to do so. Breathwork is the portal to my inner knowing. Breathwork gives me space. Breathwork supports me to slow down and tune in. I can truly say that breathwork has changed my life, for all of these reasons and it is available to you too when you choose it. Do you need support to bring about positive change in your life as you go through the menopause transition and beyond? Why not send me a message or you can also learn about my Resilient Woman Coaching program that is designed for women just like you! Learn more HERE!
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