Menopause, Nutrition & Lifestyle

Benefits of Yoga in Perimenopause

by Nikki Warren on Sep 01, 2023

Benefits of Yoga in Perimenopause

Author Chelsea Weir

Life is a journey, filled with different phases and transitions. One such transition that every woman experiences is perimenopause. We all experience perimenopause differently and can come with a long list of uncomfortable and life changing symptoms.


Understanding Perimenopause

Perimenopause is the transitional stage leading up to menopause when hormonal fluctuations and changes in the body's reproductive system occur. It's during this time that women often experience an array of symptoms. Are you aware that chronic stress can worsen these symptoms?


Some of those symptoms can include:

-       Sleep disturbances

-       Mood swings

-       Fatigue and energy levels

-       Weight gain

-       Hot flushes

-       Physical pain

-       Low sex drive

-       Brain fog

-       Anxiety

-       Lack of focus

-       Digestive issues

-       Headaches

-       Weight loss


Impact of Stress on Perimenopause Symptoms

Stress is a common part of modern life, and its effects on the body go beyond emotional distress. Research indicates that chronic stress can intensify perimenopause symptoms due to its influence on hormonal balance and overall well-being.

With the changes happening in a woman’s body at this time it is natural that cortisol (one of our stress hormones) levels are higher. This can create an imbalance as some of our other helpful hormones like estrogen and progesterone are fluctuating and over time decreasing. With this higher dominance of cortisol, we need to be doing more to proactively manage our stress levels.


Different Types of Stress and Risk Factors

Stress isn't a one-size-fits-all concept; it can manifest in various ways. Chronic stress, often caused by prolonged emotional and psychological pressure, can disrupt hormonal balance. Lifestyle factors, genetics, and personal circumstances can increase vulnerability to chronic stress, amplifying its impact on perimenopause symptoms.

Stress isn’t always just those big life pressures and big stressful events. It can also come in the form of a busy lifestyle, over exercising, having a lot on your plate, people relying on you and responsibilities to manage. So, before you dismiss stress as not being relevant to you, ask yourself ‘Are you always busy?’

Managing Stress through Holistic Approaches

The good news is that managing stress can significantly alleviate the intensity of perimenopause symptoms. Holistic approaches like yoga, meditation, and self-care practices can be powerful tools in your journey toward well-being.

Yoga and Meditation

Yoga isn't just about physical postures; it's a mind-body practice that enhances flexibility, calms the mind, and reduces stress. Combining yoga with meditation provides a holistic approach to managing stress.

Studies, such as the ones mentioned in the provided references, underline the effectiveness of yoga and meditation in mitigating stress-related symptoms. As well as their ability in improving overall quality of life. It is important to find yoga classes that are relative to your perimenopause journey.

Possible benefits of Yoga and Meditation in perimenopause:

-       Decreased stress levels

-       Increased mental clarity

-       Balanced emotions and moods

-       Improved energy

-       Released tension

-       Support for muscle mass

-       Mobility and flexibility

-       Support for bone density

-       Improved confidence and self-worth

-       Positive outlook on life

-       Improved sleep

-       Weight loss

-       Sooth anxiety, headaches and digestive issues


The Art of Self-Care

Self-care isn't selfish; it's essential. Nurturing your mind and body through activities you enjoy and spending quality time with loved ones is important. Engaging in hobbies can uplift your spirit and reduce stress levels too.

Mindfulness practices, rooted in self-awareness and present moment focus, can promote emotional balance and resilience during perimenopause. For some women prioritising self-care can come with guilt. The support of a perimenopause coach can be helpful to get you on the right track.


Harnessing Nutritional and Natural Support

Just as stress can impact perimenopause, your diet can also play a significant role. Nutrient-rich foods, natural supplements, and herbal remedies can support hormonal balance and reduce stress-induced symptoms.

Embracing perimenopause as a transformative phase. Acknowledging the impact of stress on symptoms empowers you to navigate this journey with grace. By incorporating yoga, meditation, self-care practices, along with mindful nutrition, you can alleviate the impact of stress. Especially its impact on perimenopause symptoms and enhance your overall well-being.

Remember, you are not alone on this journey in perimenopause. With the right tools and mindset, you can emerge from this phase stronger and wiser. It will also help you be ready to embrace the next chapter of your life.

I sincerely hope that you have gained some insight to your perimenopause experience. I hope some of the lifestyle changes that you can make to help manage your stress levels and therefore your symptoms.


Take care of you,

Chelsea Weir

Thrive Yoga and Fitness





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