Too much stress at any time in a person's life is harmful, especially for women and their cycles. Menstruation, pregnancy, and even more so, menopause are stages that involve hormonal ups and downs. They are stressful enough, so imagine what could happen if other external factors worsen the imbalance. Taking these facts into account about stress and how it affects my health has made me more aware of the people and places I choose. Today, I’m excited to share it with you!
Everyone calls it stress these days, but I realized a few years ago that the stress in my life was very much connected to toxic environments, people, and places. I had to learn first and foremost to avoid negativity and stress-filled people and surroundings that increase it.
Many factors affect hormones, but nothing disrupts them as the specific “stress hormones.” Chronic high levels of stress are associated with elevated cortisol, which can lead to various physiological and psychological effects. Over time, high levels of these hormones can cause heart disease, digestive disorders, depression, weakened immune system, decreased libido, anxiety, sleep disturbances, and, as if those weren’t bad enough, hair loss, and skin issues. Therefore, if we want to reduce the impact of many of the menopause symptoms in our lives, the first step should be to become aware of and take action on what alters our stress hormones.
How do we start making changes in our lives?
In my case, I began becoming aware of how I felt. I learned to compartmentalize and place in “boxes” different aspects of my life. Sometimes you need to close a box because it is overwhelming and open another that brings you peace. It is a switch in the mindset.
I started to examine the triggers that disrupted my balance and soon discovered that even seemingly minor comments from others could make me feel uncomfortable and stressed. By staying in tune with ourselves, we can quickly identify what throws us off and address it. This is why practicing self-love is so crucial.
Learning to identify people and places that elevate your cortisol level and avoiding them is the secret. This could be as simple as changing the places you go for service or meeting with friends to have a good time. If you are exposed to anxiety-induced situations, then it is time to seek new options where there is a calm and relaxing environment.
I intentionally try to live in “my pink bubble” or “cloud.” It is not something that just happens. It takes practice. Recognizing that we could also be our very worst self-saboteur has proven constructive. Therefore, I do lots of positive self-talk. I tell myself
the things that I wish I were hearing about myself. I remind myself to keep calm and my stress hormones at bay.
One of my favorite mindful exercises is to imagine myself entering an elevator with see-through glass and elevating myself into the clouds. There I am met by an angel who welcomes me with open arms. I find peace in this. Imagining a place that gives you peace can help you relax and manage a healthy pulse, blood pressure, and blood sugar.
On the flip side, make body movement enjoyable. I avoid using the term ‘exercise,’ which might be off-putting for some, especially if they're feeling stressed. Instead, I like to think of it as ‘exercise snacks.’ For instance, I do ten squats every time I use the bathroom and add up to 50 squats a day—that’s 18,250 squats a year!
Food is my most important medicine to reduce cortisol. Some specific nutrients and compounds help regulate cortisol levels and promote relaxation. I make sure to include these foods every day. They not only help regulate my cortisol, but they make me happy because they stimulate serotonin and other happy hormones. Knowing I am giving my body premium fertilizer is a win for me. It makes me feel good and brings me joy to give my body foods rich in these nutrients that benefit my hormone harmony. These hormone-regulating foods are dark chocolate, berries, nuts, oats, bananas, matcha, green tea, avocadoes, and fatty fish.
There are many wonderful things we can do to reduce stress and help balance our hormones during this challenging stage. It begins with self-awareness. Knowing what people and places may cause discord and how to protect ourselves is fundamental. Being mindful and nourishing ourselves through body movement and natural fresh foods is the greatest gift of self-love we can give ourselves.
Your nutritionist,
Sabrina Hernandez
