Stress and Menopause: How It Affects Your Body and What You Can Do About It
Menopause is often described as a time of transition, but what many don’t realise is how much stress can impact this stage of life. I often say that stress and menopause do not go together, even though this time of our lives can actually be the most stressful for many reasons.
The combination of hormonal shifts and external pressures can make symptoms worse, change the way your body stores fat, and leave you feeling overwhelmed and anxious. Understanding this connection and finding ways to manage stress can make a world of difference in how you experience menopause.
How Stress Exacerbates Menopause Symptoms
We all experience stress differently, but during menopause, it can intensify common symptoms, including:
Hot Flushes and Night Sweats: Stress triggers the release of cortisol, which can interfere with temperature regulation, making hot flushes and night sweats more frequent and/or severe.
Anxiety and Mood Swings: The fluctuation of oestrogen and progesterone can already make mood unpredictable. Add stress, and feelings of anxiety, irritability, or even depression can be amplified.
Fatigue and Brain Fog: Chronic stress drains energy levels and affects concentration, making brain fog and tiredness more noticeable.
Sleep Disturbances: High cortisol levels can interfere with melatonin production, leading to poor sleep, which in turn makes menopause symptoms even harder to cope with.
The Stress-Fat Connection in Menopause
Many women find that during menopause, their bodies store fat differently and body composition changes, particularly around the abdomen. This isn’t just a cosmetic concern for many—it’s also linked to changes in metabolism and hormone balance.
When we are under stress, the body produces more cortisol, which encourages visceral fat storage around the middle. This type of fat is more stubborn and associated with higher risks of heart disease and type 2 diabetes. Additionally, as oestrogen levels decline, the body naturally shifts to storing more fat in this area.
Practical Ways to Manage Stress During Menopause
While you can’t eliminate stress entirely, you can take steps to reduce its impact and support your body through menopause, and as April is stress awareness month, I thought I would share some tips to help.
1. Prioritise Sleep
Establish a calming bedtime routine—reduce screen time, dim the lights, and try relaxation techniques before bed.
Change how you use caffeine and alcohol, as they can disrupt sleep (as well as make other symptoms worse)
Keep your bedroom cool and dark to help minimise night sweats.
Check out our session in the Menopause Made Simple Membership with the amazing sleep expert Helen McNamara in our membership for more great tips on sleep
2. Move Your Body Regularly
Engaging in regular exercise like walking, yoga or strength training to help lower cortisol and boost mood.
Movement can also support metabolism and reduce weight gain around the middle.
3. Eat a Balanced Diet
Focus on whole foods, lean proteins, and healthy fats to support hormone balance.
Reduce processed foods and sugar, which can contribute to inflammation and worsen stress.
Include magnesium-rich foods like leafy greens and nuts to help with relaxation.
Drinking plenty of clean fluids, like water. Aiming for 2-3 litres per day.
4. Practice Stress Reduction Techniques
Try mindfulness, deep breathing, or meditation to lower stress levels. (Check out our session in our Menopause Made Simple Membership with the amazing breathwork master – Steffy Cappleman)
Engage in activities that bring you joy, whether it’s reading, crafting, or spending time with friends.
Journaling can help process emotions and reduce mental clutter.
5. Find Your People
Surround yourself with understanding friends, family, or support groups.
Consider speaking to a menopause mentor or coach who can help guide you through this transition.
Don’t hesitate to talk to your GP if symptoms are significantly affecting your quality of life.
Menopause is a transition that comes to all women, but stress can make it feel even more overwhelming. By understanding how stress impacts symptoms and making small, manageable changes to your daily routine, you can take control of your wellbeing and navigate this stage of life with more ease. Remember, you don’t have to do it alone—support is available, and you deserve to feel your best.
