Menopause stress: why it increases and how to learn to manage it better
(6-minute read)
Written by: Dr. Luísa Santos
Stress is part of everyone's life. In small doses, it can even be helpful: it helps us react to challenges, make decisions, and stay focused. However, when stress becomes chronic or poorly managed, it can start to affect physical and emotional health. During perimenopause and post-menopause, many women report feeling more sensitive to stress than before. Situations that previously seemed easy to manage can begin to cause:
- irritability
- persistent fatigue
- difficulty sleeping
- anxiety
- lower tolerance to daily pressure
These changes don't just happen for psychological reasons. They are often linked to hormonal changes that influence brain function, sleep, and metabolism. Understanding this relationship is an important step to learning how to better manage stress at this stage of life.
Why stress can increase during menopause
During the transition to menopause, there is a progressive decrease in oestrogens, hormones that play an important role in regulating the nervous system. These hormones influence neurotransmitters associated with mood and stress response, such as:
- serotonin
- dopamine
-
noradrenaline
When hormone levels start to fluctuate, the body can become more sensitive to daily pressures. Furthermore, at this stage of life, many women accumulate multiple responsibilities:
- demanding professional career
- family care (children and elderly parents)
- changes in body and health
-
financial or family concerns
This set of factors can significantly increase the stress load.
📌 Did you know?
The body responds to stress by releasing a hormone called cortisol. When stress is frequent, cortisol levels can remain high for too long, which can affect sleep, metabolism, and mood.
The impact of stress on the body
When the body enters a state of stress, it activates a mechanism known as the fight-or-flight response. This mechanism is useful in isolated situations, but when it remains active for a long time, it can have negative effects. Among the most common effects of chronic stress are:
- insomnia or restless sleep
- persistent fatigue
- irritability and mood swings
- muscle tension
- cravings for high-sugar foods
- increased abdominal weight
-
digestive problems
These symptoms are often associated with stress-related hormonal changes.
Stress, blood sugar, and energy
Stress can also affect how the body regulates blood sugar. In stressful situations, the body releases hormones that temporarily increase blood glucose to provide quick energy. When this process occurs frequently, it can contribute to:
- insulin resistance
- greater accumulation of abdominal fat
- energy fluctuations throughout the day
-
increased craving for sweet foods
These changes help explain why many people crave sugary foods more during periods of stress.
📌 Myth vs. Truth
Myth: stress is just an emotional problem.
Truth: stress triggers complex hormonal responses that can affect metabolism, sleep, and the immune system.
The role of sleep in stress management
Sleep is one of the most important pillars for body balance.
Several essential processes occur during the night:
- hormonal regulation
- memory consolidation
- cellular repair
-
immune system balance
However, stress can directly interfere with the circadian rhythm, the internal system that regulates the sleep-wake cycle. Excessive exposure to artificial lights at night, irregular schedules, and prolonged use of electronic devices can aggravate these changes. When sleep is insufficient or of poor quality, the body becomes even more sensitive to stress, creating a difficult cycle to break.
📌 Did you know?
Sleeping less than seven hours a night is associated with greater inflammation in the body, metabolic changes, and greater difficulty in regulating appetite.
Effective strategies for managing stress
Although stress is part of life, there are several strategies that can help reduce its impact on the body.
1. Exercise regularly
Physical exercise is one of the most effective ways to reduce stress. In addition to improving cardiovascular health, physical activity contributes to:
- release of endorphins
- improved mood
- reduced muscle tension
- better sleep quality
You don't need to exercise intensely every day. Regular walks, yoga, or swimming can have a positive effect.
2. Try relaxation techniques
Practices such as meditation, deep breathing, or yoga can help reduce the activation of the nervous system associated with stress. Studies show that these techniques can contribute to improving emotional well-being and reducing anxiety levels.
3. Make time to rest
In a demanding lifestyle, many people find it difficult to stop. However, taking time for relaxing activities can help restore emotional balance.
Some examples include:
- reading a book
- listening to music
- spending time in nature
-
practising a hobby
4. Reduce technology exposure at night
The use of mobile phones, computers, or tablets before bed can interfere with the production of melatonin, the hormone responsible for sleep. Creating a period of digital rest in the last hours of the day can significantly improve sleep quality.
5. Analyse your schedule and priorities
Often stress results from a feeling of too many tasks. Evaluating your schedule and setting priorities can help reduce daily pressure.
Some useful strategies include:
- identifying truly important tasks
- delegating when possible
-
learning to say “no” to excessive commitments
📌 Myth vs. Truth
Myth: managing stress means eliminating all sources of tension from life.
Truth: the goal is to develop strategies that allow you to better deal with the inevitable challenges of daily life.
How the pharmacy can help
The pharmacy can play an important role in supporting stress management.
The pharmacist can help to:
- clarify doubts about symptoms associated with stress
- guide on habits that promote sleep and well-being
-
advise on supplements that can support the nervous system
Some commonly used ingredients include*:
- magnesium
- B-complex vitamins
- melatonin
- calming plants
*The author of the article has no affiliation with specific products recommended here. The recommendations for specific products are additions from the Farmácia 24 team and are their sole responsibility.
However, the choice of supplements should be made individually and, whenever necessary, with the guidance of a healthcare professional.
Conclusion: small changes can reduce the impact of stress
Stress is part of modern life, but when it becomes constant, it can profoundly affect health and well-being. During menopause, hormonal changes can make the body more sensitive to daily pressures.
The good news is that small changes can make a big difference:
- improving sleep quality
- practising physical activity
- better managing time and priorities
- creating moments of relaxation
By developing conscious strategies to deal with stress, many women can regain energy, emotional balance, and quality of life. If you feel that stress is affecting your well-being, seek advice from a healthcare professional.
References:
1 -North American Menopause Society. 2022. Hormone Therapy Position Statement. Menopause.
2 - British Menopause Society. 2023. Tools for Clinicians – Menopause and mental health.
3 - International Menopause Society. 2020. Global consensus on menopause management. McEwen BS. Neurobiological and Systemic Effects of Chronic Stress. Chronic Stress (Thousand Oaks). 2017 Jan-Dec;1:2470547017692328. doi: 10.1177/2470547017692328. Epub 2017 Apr 10. PMID: 28856337; PMCID: PMC5573220.
4 - Woods, N. F., Carr, M. C., Tao, E. Y., Taylor, H. J., & Mitchell, E. S. (2009). Cortisol levels during the menopausal transition and early postmenopause: Observations from the Seattle Midlife Women's Health Study. Menopause, 16(4), 708-718.
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