metapixel

Are you anxious, worried, on edge?

by | Jan 11, 2024 | Articles, Pilates for Menopause

It could be Menopause!

Unexplained anxiety is a symptom of Menopause, who knew? Not me! I never considered myself to be anxious but this unwelcome emotion was a feature of peri-menopause that hit me out of the blue.

What is Anxiety

Anxiety is when you are continually worried or tense. It appears to affect almost twice as many women as men and is a common symptom of menopause.

In general, anxiety is characterised by a constant sense of worry over everyday events, much greater than the situation deserves. Although you may realise this, it can be difficult to shake off the feeling so that you are not constantly on edge and irritable.

Oestrogen plays a part

Part of the explanation lies in the fact that oestrogen plays an important role in moderating the chemical activities in your brain. When the level of oestrogen is high you feel well. As Oestrogen levels drop, several symptoms such as low mood and anxiety can set in.

This is because Female sex hormones have regulatory effects on non-reproductive regions of the brain. These include the prefrontal cortex and hippocampus, thalamus, and brainstem; these areas are responsible for emotions, behaviour and reasoning.

What can you do to help?

  • Relaxation techniques — mindful practices such as Pilates, yoga, meditation and breathing exercises have been used for years to counteract anxiety. Being able to calm your body and mind can significantly reduce the severity or frequency of anxiety attacks
  • Healthy diet — We have heard it all before, but a healthy diet rich in phytoestrogens (estrogen-like compounds derived from plants) can have a significant impact on how you feel. Sources of Phytoestrogens include fruits like plums, pears, apples, grapes and berries. Vegetables like beans, sprouts, cabbage, spinach, soybeans, garlic, and onion.
  • Reduce caffeine — caffeine is notorious for making people jittery, so consuming a lot of caffeine will only make your anxiety worse.
  • Essential oils – For sleep: Chamomile, for anxiety: Sandalwood, for stress: Clary Sage.

Focus on your breathing

Breathing is under the automatic control of the autonomic nervous system however, unlike other automatic processes breathing can also be brought under our conscious control. The quality of our breathing pattern can vary hugely from person to person and has a significant influence on our overall health and well-being.

Breathing is one of the foundational principles of Pilates and is incorporated into every Pilates Class I teach as we coordinate the breath with each movement.

Mindful Movement Practices like Pilates can help

Anyone who has been to one of my classes will tell you that I am ‘very keen” (putting it mildly) on us paying close attention to the precision and control of the movements that we make and the muscles as they work. This focus inward also introduces elements of mindfulness as we move with our attention wholly in the current moment.

Mindful practices can enhance our ability to regulate emotions and decrease stress, anxiety and depression. So why wait to feel better? Act now and try your First Class for Free and learn a movement practice that could make a huge difference in your life. After all “it’s not the years in your life that count, it’s the life in your years…”

Join me for Pilates and Yoga Live Online to move mindfully and manage anxiety

Learn more on my Moving through Menopause Podcast

Checkout this podcast is a conversation with Kate Parrott, a Respiratory Clinical Specialist Physiotherapist. Kate is amazingly knowledgeable and she offers some simple practical breathing techniques which can help us to feel better.

Listen on Spotify

Listen on Apple Podcasts

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Biomechanics-Lower-Body-Myofascia-Diploma-Course-Phillipa-Butler-2
Pilates for Menopause for Massage Therapists and Manual Therapists  - NAT Diploma Course with Precizion 10 CEUs

Related Articles & Podcasts

Womens Day Retreat October 2024

Womens Day Retreat October 2024

Movement Made for Women Want to feel fitter, healthier and have fun? How about a day retreat exclusively for women interested in exploring the benefits of movement, mindfulness, breathwork and meditation to feel amazing? Join me for my unique therapeutic movement...

Take Care of your Tendons

Take Care of your Tendons

If you have ever had elbow, shoulder, hip, knee, ankle or heel pain there is a high probability that your tendons are to blame for the pain. The good news is that there are lots of things we can do to take care of our tendons as we age to prevent tendonitis or tendinopathy…

Improve your Posture with Pilates

Improve your Posture with Pilates

Pilates is not just an exercise class you attend once a week, although that can be highly beneficial. I suggest we bring the Pilates principles of ideal posture and alignment into every movement we make. The way we hold our bodies as we stand can make all the difference to how we feel.

The Ultimate Guide to Female Hair Loss

The Ultimate Guide to Female Hair Loss

Menopause triggers a torrent of hormonal changes in a woman’s body, impacting various functions, including hair growth. Dr Bauman explains that nearly 50 per cent of his patients are women. It is important to understand the underlying causes of hair thinning and loss…

Biohacking Menopause

Biohacking Menopause

Menopause is a significant life transition that can bring about a myriad of changes and challenges for women. In a world where traditional medical approaches may fall short, exploring alternative methods such as biohacking can offer new perspectives on managing menopausal symptoms and optimising health.

Are you a Sugar Addict

Are you a Sugar Addict

The falling levels of our female hormones; oestrogen and progesterone can affect our blood sugar levels. Blood sugar imbalances can affect how we feel; contributing to food cravings, fatigue, mood disruption and sleep disturbance. If you are experiencing these symptoms read on to learn more about sugar.

Interested to learn Pilates or Yoga?

Join Precizion for regular online Pilates and Yoga classes.  All led by Phillipa Butler, a Chartered Physiotherapist, Clinical Pilates and Women’s Health Expert. One-on-one consultations also available.

join menopause pilates yoga class
precizion pilates online for menopause womens health physiotherapist yoga class

Jumpstart your health and fitness

 Subscribe to receive your Weekly Wellness News, a free ebook and a Free online class with Phillipa!

 

You have Successfully Subscribed!

Pin It on Pinterest