While for some people the Holidays is the happiest time of the year, it can also be one of the most stressful times. Activities and events like shopping for last-minute gifts, family vacations, adult children returning home, dinner with in-laws, just to name a few, can make us feel nervous and tense. If you are in perimenopause or in the first 4 years of menopause, your hormones can make you even more sensitive and vulnerable.
It doesn’t have to be that way. As we approach the holidays, make a mental note about the emotion-amplifying effect of your hormones and commit to regular self-care, I bet that it’ll be a fun and most enjoyable Holiday season.
Here are some ways to reduce stress and manage mood swings:
- Hit up a HIIT class. Short bursts of high intensity interval training (HIIT) not only is more effective for weight management than endurance training, it also improves blood pressure, cholesterol, and insulin sensitivity. Interestingly, endurance training like running is associated with negative effect on the adrenal glands as longer periods of sustained exercise induce hypercortisol, which increase blood pressure and blood sugar, and suppresse progesterone production. Increased blood pressure and blood sugar are associated with anxiety and energy crashes, respectively, while progesterone is a natural sedative. If you know the holiday engagements typically overwhelm you, sign up for a HIIT class at your local gym.
- Guided Meditation. Backed by a great number of research, the subtle therapeutic power of mind/body practices can be comparable and complementary to that of anti-anxiolytics and anti-depressants. There are several methods but for those who have a hard time settling down their minds, the easiest way to uncluttered the voices inside the head is to follow guided meditation. Many recordings are available online or in apps for purchase. There are also really great one for free on Youtube. My favourites are those recorded for children. They are easy to follow and channel my inner child inside. I personally like these Space to the Moon (https://youtu.be/mV9BBR1RoGg) and Body scan (https://youtu.be/aIC-Io441v4).
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Calgary Menopause Wellness 