Resilience in midlife.
Did you know that we become less resilient to stress during our menopause transition? That our frustration around the way we may respond to challenges or situations we could historically manage with ease is, in part, due to hormonal shifts too?
Progesterone is often referred to as the calming hormone. And, as we journey through menopause, it declines naturally. But, researchers have also found that stress affects the production of cortisol, which leads to increases in our blood sugar and our insulin resistance, our weight, our sleep..and our mood.
When we’re in a heightened state of stress, we talk a lot about it in terms of our ‘fight or flight’. We may also have heard of the term ‘freeze’ - which is when we can’t respond to a perceived imminent danger and shut down entirely. But there is a fourth response - and it is one researchers are beginning to assert is more common in females than men.
As a frustrating but entirely predictable aside.., it transpires that most of the research around stress responses and ‘fight or flight’ was born out of studying male rats.
This fourth stress response is called the Flock response (also referred to as ‘tend and befriend’. And it is the leap to nurturing and protecting others and ensuring that the social networks are in place to protect the group or individuals within it.
And, once you read the description it makes so much sense. It is something we see playing out every day in this community. We feel anxiety creeping up, we feel that sense of overwhelm and we reach out to try and fix and ensure the safety of others. We go into a tail-spin of worry. But the worry is usually about the impact we are having on others.
What is interesting is the implications for our health and wellbeing. Because, if our resilience to stress is depleted..our response to stress is to actually ‘give’ more to the group, then we need to be even more mindful of the importance of turning inward, and ensuring that we also take care of ourselves.
So, how can we begin to manage how we respond to stress?
- Nutrition is your foundation layer: and because wholefood is such a rich source of goodness, addressing what you put on your plate will impact many areas of your life and wellbeing.
- Prioritise anti-inflammatory foods: if you prefer a protocol, the Mediterranean diet is a great approach. Ensure you’re getting a good helping of probiotic and prebiotic foods into the mix, along with protein fibre and fat with every meal.
- Reset your circadian rhythm: for a better chance of rest, look to get outside at sunrise and sunset. Nature helps our bodies and brains know when to prepare for activity and when to prepare for sleep.
- Meditate: it’s such a heavy word. And many of us can struggle to access it in a form that works. It doesn’t have to mean sitting on a mat, cross-legged or lying on your back listening to an app. One of the simplest routes to introducing a meditation practice may be to try 10 minutes a day of walking meditation. Simply commit to a slow, paced walk in your local area. Perhaps take your shoes off. Move as slowly and as consciously as you can. Pause to observe what you can hear, smell and see. Focus in on the beauty of a petal, the complexity of a leaf. And time will pass. And, perhaps, you’ll find your energy a little replenished and your mind soothed.
Wishing each of you a restful Sunday.
With love, Rebekah & The MPowder Team
Safety note: Nature packs a powerful punch. Before making any changes to your lifestyle, always seek advice of your medical practitioner - and remember supplements and wholefoods can impact absorption of prescription medicines.
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