Many women find the time around menopause stressful. This may be partially due to hormonal changes and resulting bothersome symptoms such as hot flashes and disrupted sleep. In addition, family and personal issues such as the demands of teenage children, children leaving home, aging parents, midlife spouses, and career changes often converge on women during these years.

Chronic stress is not good for anyone's health. It may cause increased blood pressure and heart rate, headaches, gastric reflux, depression/anxiety, and, over the long term, an increased risk for heart disease. Some believe that chronic stress may affect our immune system, making us more susceptible to illness, infections, and even cancer. Stress affects not only our health but also our relationships, work performance, general sense of well-being, and quality of life.

What can I do to reduce stress?
There are many tried-and-true ways to reduce stress and maintain calm:

Exercise
Walk with a friend, join a yoga class, bike, hike-whatever you enjoy, exercise is a great way to reduce stress and stay healthy. Read more about how to make time for exercise.

Talk
Share your concerns with a family member, good friend, healthcare professional, or counselor.

Eat well
Although eating chocolate may soothe stress in the short run, overindulgence leads to its own set of problems! A healthier strategy is to eat three nutritious meals daily, with healthy snacks, including fresh fruits and vegetables, nuts, and yogurt. Read more about our suggestions for nutrition around menopause.

Avoid caffeine and alcohol.
Herbal tea (iced, if hot flashes are bothersome) provides a soothing alternative to caffeinated drinks (caffeine elevates levels of cortisol, the "stress" hormone). Although alcohol may make you feel relaxed and drowsy, it has actually been shown to interfere with sleep quality. And, the potential for alcohol abuse and other health risks makes it a poor option for stress reduction.

Sleep
Adequate sleep is necessary for alert functioning during the waking hours. Most adults require between 6 to 9 hours of sleep per night. Try to determine your sleep needs and then get as much as you need.

Relax
Participate in a "mind-body" program (if available in your community), or learn the techniques of deep breathing, positive thinking, hypnosis, and meditation through books and CDs.

Pamper
Treat yourself to a massage, manicure, or soothing bath. Enjoy a good book, music, or a favorite hobby. Find a creative outlet by enrolling in an art or music program.

Enjoy
And don't forget to laugh and smile at every opportunity!