Apoyo a la menopausia

Stress has the opportunity to build us (hormetic stressors) or break us (hormonal stressors). The issue during perimenopause is that often elements of our lives that were once beneficial now become counterproductive, the main one being exercise. It's very normal to see an issue with central weight gain despite exercising regularly, even if you increase your levels of exercise. This is because that activity has moved from being a hormetic to a hormonal stressor. Regular movement that challenges the muscles but doesn't trigger the adrenal system is the key - walk, with or without additional weights, swim, do reformer or mat Pilates, yoga, resistance band and bodyweight workouts. These will balance the swing of stress in your favour.

As with the above general habits need to be tweaked as reproductive hormone levels change to prevent issues with sleep and mood balance. Screen time is going to be more impactful on a woman during this time so make a clear distinction between when you want to be awake and when you want to rest, do not bring electronic devices anywhere near your rest time. If possible try to bookend the day staring at the sky rather than a screen, literally going outside first and last thing, standing barefoot on a natural surface (grass, mud, sand) and breathing in a pattern of in for 2, hold for 4, out for 7.

For at least 30 minutes. It doesn't have to be anything grand, just a clearly defined period of time each day that is just yours and you are not beholden to anyone else. The hormonal and physical changes of menopause are a transition. Women need to grow into their new bodies as they would have done when they first started their menstrual cycle and they need space and time to do so. Not having this can often worsen anxiety and mood issues as well as a sense of detachment from themselves.