Unlocking the Hormonal Dance: How Stress Lowers Estrogen Levels
Dancing with My Hormones: From Tango to Cha-Cha, and Everything in Between
Ah, the dance with my hormones! At times, it's been a graceful waltz, and other times, a spirited cha-cha or a complicated breakdance. Occasionally, it felt like a dramatic tango.
There was a stage in my life when I normalised suffering through painful periods. Then, life threw a curveball—I moved to a new country, my stress levels dropped, and to my surprise, I was completely pain-free. That’s when I started investigating this hormonal dance.
As I navigate midlife, I’ve rekindled my curiosity, quieted my mind, and explored my body’s reactions to life's ups and downs. Here’s what I’ve discovered about stress and the intricate dance with estrogen.
Understanding the Impact of Stress on Estrogen
Stress can be a silent disruptor of our health, particularly when it comes to our hormonal balance. One of the critical ways stresses affects our bodies is by lowering estrogen levels. When stress levels rise, the hormone cortisol increases, which in turn causes estrogen to decrease. This delicate hormonal dance can significantly impact overall wellbeing, especially during midlife.
Midlife: A Time of Transition and Reflection
Midlife often brings about significant changes, both physically and emotionally. Hormonal shifts, major life transitions, and increased self-reflection can all contribute to a resurgence of past, unprocessed trauma. This period can be challenging, but it also presents a unique opportunity for growth and resilience. By addressing these unresolved issues, you can emerge stronger and more balanced.
“In midlife, when we shift our focus from what the world expects of us to what our soul needs, we unlock our true potential."
— Gabor Maté
Are You Ready to Embrace Safety and Soothing as Resources for Your Wellbeing?
Creating a sense of safety and soothing is essential for healing. When we feel safe, our nervous system can regulate itself, shifting from states of hyperarousal or hypoarousal to a more balanced state. This regulation allows for effective emotional processing, making it possible to address difficult emotions and traumatic memories without feeling overwhelmed.
Feeling safe fosters trust in oneself, others, and the therapeutic process, which is crucial for building meaningful connections and seeking support. Additionally, soothing environments reduce physiological stress responses, promoting overall physical health and facilitating the body's natural capacity for restoration and recovery.
Navigating the Challenges of Reconnecting with Safety in the Body
Reconnecting with safety in the body can feel unsettling because trauma and chronic stress may have conditioned the nervous system to remain in a state of heightened alertness or dissociation. This heightened state can make actual safety seem unfamiliar or threatening. Engaging with bodily sensations can bring up intense emotions and memories, creating discomfort. The process of reconnecting might also be disorienting for those who have long avoided their bodily experiences. Due to fears of re-traumatization or emotional overwhelm, approaching this journey with curiosity and seeking professional support can help navigate these challenges and establish a more secure sense of wellbeing.
Somatic Exercises to Support Your Wellbeing
Incorporating somatic exercises into your daily routine can help manage stress and support your hormonal health. Here are two exercises to get you started:
Grounding: Grounding involves connecting with the present moment and your physical body. Stand or sit with your feet firmly on the ground. Close your eyes and take a few deep breaths. Feel the connection between your feet and the earth. Notice the sensations in your body and allow any tension to release. This exercise helps you feel stable and centred.
Orienting: Orienting is about engaging with your surroundings to bring yourself into the present moment. Slowly look around the room, noticing the details of your environment. Pay attention to colours, shapes, and textures. Allow your eyes to land on something that feels calming or pleasant. This exercise helps shift your focus away from stress and anxiety, promoting a sense of safety and relaxation.
How These Resources Create a Scaffolding of Support
These somatic exercises create a scaffolding of support, providing multiple ways for your body and mind to find little moments of relief and opportunities to exhale. Remember, there isn't just one way to achieve this sense of support. By integrating various practices and finding what works best for you, you can build a strong foundation for managing stress and promoting hormonal balance.
Feeling Stuck? Shake it off with These Circuit Breaker Activities!
Ever have those days when feeling crummy makes it impossible to even think about doing something creative or supportive? We've all been there. A dear friend once gave me a game-changing tip: identify just three special "circuit breaker" activities that can help you shake it off.
Sometimes, it takes a little trial and error for our bodies to respond with a resounding "Yes!" Other times, it's best to start slow and engage in an activity that demands less energy.
Here are some ideas to get you started:
15 Ideas for Finding Soothing, Resources, Comfort, and Support
Practice deep breathing exercises.
Take a walk in nature.
Engage in mindful embodied meditation.
Listen to calming music or have a dance with your favourite song.
Spend time with loved ones.
Read a favourite book.
Take a warm bath with essential oils.
Practice yoga or gentle stretching.
Create a cosy space in your home for relaxation.
Journal your thoughts and feelings.
Enjoy a cup of herbal tea mindfully.
Do a creative activity like painting or knitting.
Practice gratitude by listing things you’re thankful for.
Get a massage or practice self-massage techniques.
Spend time with pets.
Remember, the goal is to find those little things that make a big difference. What will your circuit breakers be?
Understanding the connection between stress and estrogen levels is crucial for maintaining hormonal health, especially during midlife. By embracing safety, soothing, and somatic exercises, you can create a supportive environment for your body and mind. Remember, there are many ways to find support and comfort. Explore different practices and build a routine that helps you manage stress and promotes overall wellbeing.
Your journey to balance and resilience is unique and filled with opportunities for growth.
Ready to discover more?
These resources provide a comprehensive look at how stress affects estrogen levels, offering both scientific insights and practical advice for managing stress and hormonal health.
Podcasts:
The Dr. Louise Newson Podcast
Focus: Menopause, hormones, and overall women's health.
Hormone Health Podcast
Focus: Hormonal health, including the impact of stress on hormones.
Huberman Lab
Episode: "The Science of How to Optimize Testosterone & Estrogen"
Focus: Hormonal optimization and the effects of stress on hormones.
Books:
"Hormone Repair Manual" by Lara Briden
Focus: Managing hormonal changes during perimenopause and menopause.
"The Wisdom of Menopause" by Dr. Christiane Northrup
Focus: Holistic approach to navigating menopause.
"The Hormone Cure" by Dr. Sara Gottfried
Focus: Balancing hormones naturally through lifestyle changes.
Research Papers:
"The Effects of Stress on Estrogen and Progesterone Levels in Women"
Journal: Journal of Women's Health.
"Impact of Chronic Stress on Menopausal Symptoms and Hormonal Changes"
Journal: Menopause.
"The Relationship Between Psychological Stress and Hormonal Changes During the Menopausal Transition"
Journal: Psychoneuroendocrinology.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. It is not intended to diagnose, treat, cure, or prevent any condition. Always consult with your healthcare provider for personalised advice and treatment.