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Episode 18: stress and hormonal balance during menopause
In this podcast episode, we talk with Chris Van Gaver, an experienced menopause consultant, about the topic of stress during menopause. Stress is a widely discussed issue, but during menopause, it has a unique impact on women. Chris shares insights from her practice and offers valuable tips on managing stress during this phase of life.
About Chris Van Gaver
Menopause consultant
As a 58-year-old woman, mother of 3 grown sons and proud nonna, I understand the importance of an active and healthy lifestyle after menopause. My fascination with the different stages of women's lives shaped my career as a midwife. Therefore, given my professional experience and age, earning a postgraduate degree in Menopause Counseling seemed like a logical next step. As a menopause counselor, I strive to break the taboo and minimize the symptoms and health risks of this phase. Misconceptions, lack of knowledge and unclear information often lead to frustration and misunderstanding, something I would like to address.
About Jona De Baerdemaeker
Jona once earned a Master's degree in Psychology, but always had a strong interest in nutrition. A few years back, she therefore decided to pursue a Bachelor's degree in Nutrition and Dietetics. It's mainly the link between psychology and healthy eating that fascinates her the most: how do you create healthy habits in the long run? How do you maintain a healthy relationship with food? What's the effect of healthy food on your mental health? With a passion for writing and organizing, she does a lot of copywriting and works on events at Insentials, always with a focus on science on the one hand and mental, physical health on the other.
What is stress?
Stress is an automatic bodily response that prepares us for fight or flight. This response is triggered through the stress axis, where the hypothalamus and pituitary gland send signals to the adrenal glands to produce adrenaline and cortisol.
Adrenaline is a short-term hormone that increases heart rate, blood pressure, and alertness. Cortisol, on the other hand, keeps the body in a state of heightened alertness for longer. This can be useful in emergencies, but in everyday life, chronic stress can have harmful effects, such as weight gain and digestive issues.
How chronic stress affects the body
Chronic stress can overload our bodies. The immune system and gut flora are negatively affected, leading to various health issues. Chris explains that gut flora plays a crucial role in producing serotonin, a hormone that contributes to a positive mood. Disrupted gut flora caused by stress can therefore also negatively affect our emotional well-being.
Menopause and sensitivity to stress
During menopause, women become more sensitive to stress. This is due to the decline in hormones such as estrogen, progesterone, and testosterone, especially progesterone, which has a calming effect. These changes can lead to increased anxiety and inner unrest. Chris emphasizes that menopausal women are particularly vulnerable to the effects of stress and that it's important to break this vicious cycle.
The importance of stress management
The podcast discusses how stress can accelerate menopause. While scientific evidence is not yet conclusive, it is often observed that women who experience trauma may enter menopause more quickly. This is linked to elevated cortisol levels, which disrupt gut flora and hormonal balance. Managing stress can help alleviate menopausal symptoms.
Environment and lifestyle
Chris points out that our environment often triggers stress without us realizing it. Factors like air pollution, toxic substances, an unhealthy diet, and relationship issues can all contribute to chronic stress. Even positive events, such as a wedding, can cause stress. The body doesn’t distinguish between positive and negative stress; it reacts the same to both. More cortisol is produced in the adrenal cortex.
Symptoms and effects of stress during menopause
Typical menopausal symptoms, such as hot flashes, can be worsened by stress. Additionally, many women experience weight gain, particularly around the abdomen. This happens because cortisol raises blood sugar levels, eventually leading to fat storage. Reduced progesterone production during menopause also leads to poorer sleep quality, which can further exacerbate stress. Fatigue, reduced libido, and vaginal dryness are common as well, affecting self-confidence and sexual relationships.
The role of nutrition and gut health
A healthy diet can strengthen gut flora and alleviate stress-related symptoms. Fermented foods like kimchi and fiber-rich foods like whole grain bread support a healthy gut microbiome. Limiting sugar and caffeine is important because they can raise cortisol levels and negatively affect gut health.
Sexuality during menopause
Menopause can also affect relationships, particularly in terms of sexuality. Chris advises women to openly discuss their symptoms with their partners. Women who experience stress often have a reduced libido, caused by hormonal changes and accompanying physical symptoms such as vaginal dryness. Discussing these issues can help reduce pressure and foster more understanding from their partners.
Practical tips for stress management
Chris shares several practical tips for keeping stress in check during menopause:
- Nutrition: Magnesium is crucial for lowering cortisol levels. Leafy greens, nuts, seeds, avocados, and legumes are good sources of magnesium. Additionally, it’s important to avoid sugar and refined carbohydrates.
- Exercise: Choose a form of exercise you enjoy, such as walking, dancing, or cycling. Physical activity stimulates the production of feel-good hormones like serotonin, which can reduce stress. If you don’t enjoy a sport, it can create more stress. Hence, it's important to pick an activity that brings you joy.
- Sleep: Maintain good sleep hygiene by avoiding blue light before bed and aim for 7-9 hours of sleep per night. This helps your body recover and manage stress better.
- Mindfulness and breathing: Practices such as yoga, breathing techniques, and mindfulness help the body relax and reduce stress.
- Additionally, adaptogenic herbs like rhodiola can help the body adapt to emotional stress, physical exertion, and helps stimulate the nervous system.*
*Health claim pending European approval
Chris concludes by summarizing that a healthy lifestyle with attention to the four pillars of nutrition, exercise, sleep, and stress management is crucial for women during menopause. By being mindful of the impact of stress and taking the right measures, women can embrace this phase of life and become a better version of themselves. Menopause doesn’t have to be just a challenge; it can also be a period of personal growth and improvement.