If you’re a superwoman in your 40s, managing work, family, and everything in between, no doubt you may be subject to a little stress now and then. Whilst we all need a little cortisol (the stress hormone); it’s designed to be helpful (like when you’re facing a lion in the wild), if stress becomes a regular companion, cortisol will rise, contributing to that annoying midsection weight gain – great!
So, why are cortisol levels higher in women at this stage of life? Simply put, we produce less progesterone as we get older, the hormone that helps to balance increased cortisol. When cortisol levels are high and without the balancing effect of progesterone to help manage it, our estrogen levels are increased, which leads to weight gain around the middle. And to top it off, higher cortisol levels make us crave more comfort foods, which you guessed it, are usually high in stodgy carbohydrates and saturated fats. So, ladies in a nutshell, we need to find ways to be LESS STRESSED!
So, how should we manage our stress levels and help reduce that annoying middle-age spread?
Over the last couple of years, I’ve noticed a change in my body (I’m 45) and I realise that I have to work harder at keeping stress as reduced as possible. After all, stress can manifest itself in many negative ways on a person, weight gain just being one of them.
Here are a few things I’ve started to implement into my life to help me find my zen and lower cortisol:
Breathe Deeply
Simple yet powerful. Deep, slow breaths activate your body’s relaxation response, calming your mind and lowering cortisol levels. As Pilates goers, we have the upper hand when it comes to correct breathing, as we practice lateral breathing within our Pilates practice. Lateral breathing not only helps you stay ‘connected’ in your midsection, but it’s also incredibly calming. So, use the skills and knowledge that you already have.
Excercise Regularly
Exercise helps release endorphins, those natural mood lifters. But not all exercise relieves stress, too much high-intensity exercise can spike our cortisol levels making things worse! Prolonged cardio is the worst offender for this, which is why it’s recommended that women over 40 opt for short bursts of HIIT, that do not increase cortisol as much. And of course, Pilates is known for being a great stress relief. Not only, because of the calming effects of lateral breathing as discussed above, but also because it requires so much control and focus, which distracts the brain from stress and anything else!
Exercise helps release endorphins, those natural mood lifters. But not all exercise relieves stress, too much high-intensity exercise can spike our cortisol levels making things worse! Prolonged cardio is the worst offender for this, which is why it’s recommended that women over 40 opt for short bursts of HIIT, that do not increase cortisol as much. And of course, Pilates is known for being a great stress relief. Not only, because of the calming effects of lateral breathing as discussed above, but also because it requires so much control and focus, which distracts the brain from stress and anything else!
Acupuncture mat
At some point in the day (usually after I’ve put the kids to bed at home!) I lay down for ten minutes and relax on my Level Wellbeing acupuncture mat which forces me to relax. Plus the acupressure applied across the back and neck feels surprisingly good as it stimulates the back, neck & shoulders.
Connect with Nature
Spend time outdoors, whether it’s a walk in the park, a hike, or simply sitting by a tree. Nature has a calming effect on our nervous system. My favourite time of day is a quick 30-minute walk around the park listening to my podcast once I’ve dropped the kids at school!
Healthy Eating
A balanced diet is rich in whole foods can help stabilise blood sugar levels and prevent those stress-induced cravings.
L-Theanine
Calm Supplements by Davina Taylor Will Powders is an amino acid that helps reduce anxiety & boost sleep.
Cold water therapy
My portable Ice Bath by Level Wellbeing is my new best friend! It helps me release endorphins and lowers the heart rate, therefore helping reduce stress.
Get Enough Sleep
Prioritise good sleep. A well-rested body is better equipped to handle stress. This deserves another blog entirely, as it’s something I’ve struggled with on and off over the years.
Time Management
Organise your tasks, prioritise them, and break them into manageable chunks. A clear plan reduces overwhelm. As a business owner, I’ve found it essential to delegate.
Limit Stimulants
Reduce caffeine and alcohol intake. They can exacerbate stress and disrupt sleep. Again, there’s another blog post pending here, but I drink my coffee before midday and don’t drink anywhere near as much as I used to as my body simply cannot handle it as I’ve got older.
Laugh Often
I know it sounds silly, but as adults, life can sometimes get very serious and we have to remember to still enjoy ourselves! Laughter is a fantastic stress-buster. Watch a funny movie, listen to a comedy podcast, or spend time with people who make you laugh.
Limit Screen Time
Give your eyes and mind a break from digital devices.
Set Boundaries
Learn to say no when you’re feeling overwhelmed with commitments.
Seek Professional Help
If stress becomes overwhelming, consider speaking with a therapist or counselor.
Remember, there’s no one-size-fits-all solution. Experiment with different strategies to find what resonates with you. The key is consistency and making stress reduction a part of your daily routine. Life might still be busy, but armed with these tools, you’ll be better equipped to navigate the storm with a calmer heart and a clearer mind.