We all know stress is part of life—and it’s not always bad. But when stress becomes constant, and we don’t break the cycle or return to a state of calm, it can compromise our health.
During perimenopause and menopause, our bodies are already navigating fluctuating hormones, making us more vulnerable to the effects of chronic stress - more below.
5 Most Impactful Reasons Women in Perimenopause & Menopause Must Manage Stress (Science-Backed)
1. Worsens Hormonal Imbalances
Stress raises cortisol, which can suppress estrogen and worsen symptoms like hot flashes, mood swings, and sleep issues.
2. Increases Heart Disease Risk
Stress elevates blood pressure, inflammation, and heart rate—factors that contribute to cardiovascular disease, a leading cause of death post-menopause.
3. Accelerates Bone Loss
High cortisol increases bone breakdown and reduces bone formation, raising the risk of osteoporosis in an already vulnerable phase.
4. Impairs Immune Function
Chronic stress weakens the immune system, increasing susceptibility to infections and autoimmune disorders, which are more common during menopause.
5. Promotes Weight Gain & Metabolic Issues
Elevated cortisol triggers fat storage, particularly around the abdomen, and increases insulin resistance, raising the risk of type 2 diabetes.
Sources: NIH, Harvard Medical School American Heart Association Harvard Medical School, Mayo Clinic, Journal of Women’s Health (2022), North American Menopause Society (NAMS)
My top 3 stress-release practices on the mat:
Breathing Practices
Resonance breathing and Brahmari. I usually start my day with a longer breathing session, especially because I sometimes wake up with a heartbeat sound in my ears. The more consistently I practice, the less often it happens.
Evening Breathing & Restorative Postures
Gentle breathwork combined with restorative poses and pressure point massages to help wind down and release tension.
My Yoga Practice
Some days it’s a strong flow, other days it’s slow and gentle. Moving and breathing in harmony with myself makes all the difference and sets me up for the day ahead.
A few more easy ideas for stress relief:
Walks in nature, A cup of tea and a proper midday break, Journaling, Dancing in the kitchen...
This too:
- Be kind to yourself and practice doing less—without guilt. Instead, approach it with self-compassion. One of my favorite mantras: "I have enough, I am doing enough, I am enough."
Some Questions to Reflect On:
1) How do you know when you're stressed?
2) What specifically is stressing you out?
3) What would you like to happen with those stressors? And how'd you feel if they are not there anymore?
Managing stress protects your hormones, bones, heart, immunity, and metabolism—helping you navigate this transition with greater ease and well-being.
If you have any questions or would like support on your menopause journey, please don't hesitate to reach out.
Take good care of yourself,
Jenny
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