Did you know that menopausal women are predisposed to increased anxiety?
Perimenopause, the stage before menopause, is typically the most difficult time for women hormone-wise, due to all the fluctuating hormone levels. Often call the “zone of chaos”, this period is when all the negative symptoms like hot flashes, night sweats, brain fog, and heart palpitations typically occur. It is also during this time that our mood and nervous system suffer.
The Autonomic Nervous System (ANS), composed of the Sympathetic Nervous System (SNS) (“fight or flight”) and the Parasympathetic Nervous System (PNS) (“rest and digest”), is closely tied to hormonal regulation, and becomes less efficient at helping you relax in perimenopause.
Due to fluctuating estrogen and declining progesterone levels the important balance between the SNS and PSNS gets strained, leading to heightened SNS activity and reduced PSNS activity.
What does this mean for you? This means that things like anxiety, panic, depression, will be more intense and you will have a hard time calming down. Think of it like, SNS is like the “gas pedal” in the car, and the PSNS is like the “brakes”. When the PSNS doesn’t work as efficiently, you will stay in a SNS for longer, like the car is speeding.
This leaves menopausal women at higher risk for mood issues, particularly increased anxiety, poor stress tolerance, insomnia, and difficulty relaxing. Heightened SNS activity, can also cause panic attacks, restlessness, heart palpitations, hot flashes, night sweats, muscle tension, and headaches.
Addressing hormonal imbalances and supporting the parasympathetic system, are key strategies to accomplish an easy menopause experience.
Knowing how to activate the parasympathetic nervous system when you need it, is a critical skill set to learn. Luckily, there are quick and easy ways to activate the parasympathetic system via the Vagus Nerve, which is the longest nerve in the PSNS.
This will allow women to take control of how they are feeling and de-stress when they need it. Like a muscle you train at the gym, you can also train your Vagus Nerve. In fact, the more you stay in the Parasympathetic State, the healthier you will be.
Simple things like singing, humming, gargling, and yawning are easy techniques to activate your Vagus Nerve. There are many more techniques available to activate your Vagus Nerve, and it’s important to find a few techniques that work well for you, as there not a one-size-fits all solution.
By learning these natural self-help techniques, you are taking charge of your own health, so you can fight back against natural mid-life body changes.
I’ve written a couple books, one on anxiety and another on menopause, and if you want more information, check them out or find me online to follow me for more expert advice.
Michelle Biton is a leader and innovator in the health and wellness field. She has been inspiring women world-wide over the past 30 years through her books, newsletters and websites. She is a Health and Wellness Coach and a mental health advocate. Michelle has her Master’s Degree in Holistic Nutrition and a Certificate in Applied Science Health and Fitness Studies. She is also the author of the popular Pregnancy Without Pounds series, which focuses on the fitness and well-being of pregnant women, as well as The Instant Anxiety Solution and The Menopause Weight Loss Solution. Michelle is passionate about writing self-help books that empower people to change, implement healthy choices and live their best life possible. Michelle. Learn more at michellebiton.com.
