4 anti-stress techniques to cope with the menopause

Between metabolic and hormonal changes, including increased cortisol secretion, menopause is a transition that can be stressful. I’m approaching this time in my life more calmly by adopting these 4 anti-stress techniques, with targeted advice from the #ProFormTeam.

I discover hormonal yoga

Yoga is a great way to relax and support the hormonal changes that occur in the body during menopause. I ideally schedule 3 sessions per week on an empty stomach to feel the full benefits. Among the poses proposed in Hormonal Therapeutic Yoga or Yoga Balance, these 3 asanas free the pelvic area and positively affect the endocrine glands:

• Sasangasana, the rabbit pose affects the thyroid and parathyroid glands and helps to regulate my mood:
  • I kneel down then sit on my heels
  • On an inhale, I grab my heels with my hands
  • On the exhale, I curl up (chin first) until my forehead touches the floor
  • I round my back and bring my head close to my knees
  • I hold the position for 20 seconds 
• Janurshirasana, the head to knees pose, helps to balance blood sugar levels:
  •  I sit with my legs straight
  • I bend one leg and bring the sole of my foot up to my opposite thigh as high as possible
  • I stretch my arms upwards as I inhale
  • On the exhale, I bend over and try to rest my forehead on the knee of the outstretched leg, imagining my navel meeting my spine and grabbing my toes with my hands.
• Bhujangasana, the cobra pose, stimulates the ovaries and relaxes the pelvic region:
  •  I lie on my stomach
  • I join my legs, keeping them straight
  • I put my hands flat on the mat, shoulders distance apart
  • I raise my chest by squeezing my shoulder blades
  • I breathe while holding the position for a few seconds 

3 acupressure points that can help me feel good

To ease anxiety, regulate my emotions and feel good in my body, I learn some acupressure points that are especially helpful during menopause:

• VB 20: these two points at the top of the neck, just at the base of the skull, on either side of the spine, soothe headaches and help reduce stress
• RM 17: this point located in the middle of the sternum is strategic for hormone regulation and anxiety reduction
• CO 6: this point on the forearm on the auricular side, one finger below the wrist joint, helps to reduce irritability and counteract panic attacks

Once I have found the points (I can feel when I hit them because they’re sensitive), I press the area with a finger for a few seconds then release the pressure. I can do this several times in a row and also lightly massage the targeted acupressure point.

 I adjust my diet

With menopause comes a change in blood sugar management and a slowing down of the metabolism. Every blood sugar spike causes me stress and the possibility of weight gain does not help me relax. To be more serene, I prefer:

• Complex carbohydrates, by choosing foods with a high glycemic index such as oatmeal (GI 40)
• Fibre, which facilitates transit
• Proteins, which take longer to digest and, therefore, slow down the distribution of carbohydrates in the blood

Of course, I continue to add colourful and vitamin-packed fruit and vegetables to my plate: they’re good for my mood and I fill up on antioxidants to fight the signs of premature ageing.

I find balance in my lifestyle

I also find my emotional balance by altering my lifestyle as much as possible:

• I limit my sources of stress
• I surround myself with the right people; those who understand the period I am going through and who make me feel good
• I make time for myself, whether it is through exercise, creative activity or self-care
• I get enough sleep and balance my rest time, my food intake and my energy expenditure
• I treat myself whenever I have the opportunity and listen to my needs

For more information and tips around reducing stress – Visit our other articles