Stress Management

Don’t face menopause negatively. Many women are afraid to face the changes of menopause because they associate it with growing old, medical problems, sagging skin, broken bones and inevitably dying.

The fluctuating hormones at menopause makes the menopausal woman difficult to handle as she is now filled with anxiety and panic attacks.

Compounding this is the fact that these changes usually occur when there is a change in family dynamics (children leaving home for further studies), the onset of medical problems, disturbances in career and possible retirement which then brings about financial worry.

With the menopause, the adrenal glands produce more cortisol and adrenaline and in chronic stress the high levels of cortisol can lead to “adrenal stress”. This further aggravates depression, weight gain, insomnia, unhealthy food cravings, aches and pains and low energy.

Stress reduction techniques

• Keep a positive attitude

• Don’t forget to breath. Taking five long deep breaths effectively calms down the nervous system

• Move the body. Any form of activity that will make one feel happy. This may range from cardio to line dancing. Go hiking or biking. Go for a nice long walk to calm the mind.

• Relaxation and meditation. Sitting for 5 minutes with the eyes closed and just focusing on breathing


• Change the diet. Eat more vegetables and the body will crave less unhealthy foods. Good quality protein will keep one full longer. Cut down sugar and carbohydrates as it will trigger a stress response in the body.

• Sleep adequately, preferably about 6-8 hours a night.

• Stop smoking

• Avoid excessive caffeine and alcohol

• Pamper yourself. Find a time daily that you can have a time out and do only things you like to do. Go for a manicure, spa or massage.

• Find humour with menopause. Find a group of likeminded friends who are going through that phase together and laugh though the changes.