Thriving Through Perimenopause: Six Proven Hacks to Manage Stress Levels

Perimenopause is the transition phase leading up to menopause, starting several years before a woman goes a full year without a period. Navigating perimenopause can feel like a rollercoaster, with significant changes in your body and stress levels that might skyrocket. Fear not—there are ways to keep cortisol, the primary stress hormone, in check during this time.

Dr. Jacqueline Sanchez, a UHealth Jackson OB/GYN specialist at Jackson South Medical Center, shares five tips to lower stress as you navigate perimenopause:

1. Prioritize sleep: Aim for seven to nine hours of quality sleep each night. Create a calming bedtime routine, limit screen time, and keep your bedroom cool and dark to help regulate cortisol and give your body the rest it needs.
2. Eat a balanced diet: Focus on fruits, vegetables, whole grains, and lean proteins. Foods high in antioxidants, like berries and nuts, can combat oxidative stress. Avoiding excessive caffeine and sugar can also prevent cortisol spikes.
3. Limit alcohol consumption: Alcohol has been shown to decrease sleep quality, which can, in turn, increase cortisol levels.
4. Stay active: Regular physical activity, whether it is taking a walk, yoga session, or dance class, reduces stress and can boost your mood, lowering cortisol levels and giving you a natural energy boost.
5. Practice mindfulness: Techniques like meditation and deep breathing calm the mind and reduce cortisol production. Spend a few minutes each day focusing on your breath or engaging in guided meditation.
6. Stay connected: Social connections with friends and family reduce stress significantly. Whether it is a chat over coffee, a virtual hangout, or a simple phone call, maintaining relationships is crucial for emotional well-being.

Cortisol often gets a bad rap, but remember that it is essential for many bodily functions, including stress response and metabolism. While reducing stress levels will help manage perimenopause symptoms, it’s important to understand that there’s no ideal cortisol level you should aim to achieve – levels change throughout the day. If symptoms persist, especially bothersome hot flashes and night sweats, seek guidance from a specialist who can offer treatment options.

Perimenopause poses challenges, but with these tips, managing stress becomes easier. Remember, you are not alone— prioritize self-care and seek support from your doctor as needed. You’ve got this!