metapixel

Menopause and Anxiety: Cultivating Calm

by | Feb 14, 2024 | Moving Through Menopause Podcast, Podcasts

In this podcast episode, I learn more about anxiety management during menopause with anxiety warrior Heather Lillico. Heather shares her own experiences of anxiety and how she found holistic solutions to feel calm. We highlight the importance of diet, meditation, and yoga as a three-pillar approach to shift the mindset and manage anxiety.

Heather is busy building a community and offering support on her app, ‘Cultivating Calm’. We explore how her three Pillars of anxiety management practices can help balance hormones and how they can fit into any daily routine.

Watch our chat on Youtube

Listen on Apple Podcasts

Listen on Spotify

Chapters

00.00 Introduction
00.00 Understanding Anxiety and Meditation
00:32 Welcome to Moving Through Menopause
01:06 Dealing with Anxiety and Overthinking
01:43 The Three Pillar Approach to Managing Anxiety
02:34 Heather’s Journey with Anxiety
10:29 The Role of Diet in Managing Anxiety
16:49 The Power of Yoga in Managing Anxiety
21:30 The Impact of Meditation on Anxiety
33:59 The Importance of Community in Managing Anxiety
37:18 Conclusion: The Power of Holistic Practices

Cultivating Calm

Understanding Anxiety as a Menopause Symptom:

Menopause is a significant period of transition for women and can sometimes cause a surge in anxiety levels. This is due to the changing hormonal levels that influence the emotional centres in the brain including the Hippocampus. Anxiety can lead to panic attacks, they present as rapid heartbeats, sweaty palms, a sense of impending doom, and an inability to think logically. Despite its uncomfortable nature, anxiety isn’t dangerous to the body. and we can learn to recognise these physical symptoms and deal with them.

Managing Anxiety Using Yoga:

Yoga may not be your cup of tea, but it can help us to manage our emotions including anxiety. Yoga isn’t just about striking the perfect pose – it is about appreciating the body, being present in the moment, and finding peace within. We can use movement as a way to support the body rather than using exercise as a form of punishment. Yoga can help us to realise that anxiety is not a life sentence and discomfort can be tolerated, leading to an overall improved quality of life.

Role Of Mindful Eating And Holistic Nutrition:

Nutrition plays a crucial role in managing anxiety levels. The choice of food we give our bodies can either heighten our anxiety or help to fade it out. Processed sugars, for instance, have adverse effects on gut health and can cause anxiety, while naturally occurring sugars, like those in fruits and vegetables, can be beneficial.

Caffeine—instead of fueling the body—can cause it to enter a fight-or-flight state, potentially leading to heightened anxiety. Choose caffeine-free alternatives such as dandelion root tea that provide the same energising effects without adverse consequences.

Positive Effects of Meditation for Anxiety:

Meditation might not appeal to you Many people tell me I couldn’t meditate because “I can’t lie still and empty my mind”. But like all skills we get better the more that we practice and meditation can help us to learn to get comfortable with discomfort. A crucial lesson from meditation is separating yourself from your anxiety, and understanding that anxiety is a feeling you feel and it doesn’t define you.

Creating Healthy Habits to beat Anxiety:

We must not underestimate the importance of cultivating healthy habits for anxiety regulation. Making practices such as yoga, mindful eating, and meditation can boost our feelings of self-worth and self-determination, which can significantly impact anxiety levels.

Consistency is key; tiny, everyday changes like spending a few minutes in meditation, moving the body in a supportive way, or incorporating mood-boosting foods can lead to significant transformations in your life.

Try it out for yourself

Anxiety and menopause might seem like an insurmountable challenge, but it is entirely possible to navigate this path and come out stronger with an improved quality of life. The combined effect of engaging the mind and body using yoga, adjusting food habits, and practising meditation can work wonders in managing anxiety. As Heather rightly points out, consistency and regularity in these actions can lead to positive and transformational changes in dealing with anxiety during menopause.

Thanks to my guest

Heather Lillico

Get your free trial of the Cultivating Calm App

Movement made for Menopause with Phillipa

Learn all about Phillipa

Contact Phillipa

Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance and you should consult your medical practitioner before making any changes that could impact your health.

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

Increase Your Health Span with Exercise

Increase Your Health Span with Exercise

In our fast-paced modern world, maintaining health and vitality as we age is becoming an increasingly popular goal. Your Health Span is the period of life spent in good health, and it is a concept that emphasises living well. Learn how exercise helps…

Yoga; is it suitable for Middle-aged Men?

Yoga; is it suitable for Middle-aged Men?

I am passionate about sharing the power of Pilates and Yoga with anyone and everyone. But did you know that Men can benefit from Yoga as much as women, sometimes more? Check out this raw and honest conversation to discover why Men should do Yoga.

Yoga for Menopause Symptoms

Yoga for Menopause Symptoms

Are you struggling with the symptoms of menopause? From hot flushes and night sweats to muscle and joint pain. But what if there was a way to alleviate these symptoms, achieve a sense of balance and improve your overall well-being? Yoga could be the answer you’ve been looking for…

7 Steps to Take Control your Health at Menopause

7 Steps to Take Control your Health at Menopause

Menopause could be a new beginning, so if you are seeking fulfilment in midlife, set yourself some achievable goals, make a plan, and take small, actionable steps towards achieving them every day. Listen up for 7 practical steps to take control of your health at Menopause.

Fitness Matters More Than Ever as we Age!

Fitness Matters More Than Ever as we Age!

Fitness matters more than ever as we age and the gains are harder to get. But don’t let that get in the way of you trying! Meet my Dad, Coach, and Legend Chris Butler. If you need any encouragement to get going the Mr Motivator of the North West has you covered.

Crack the Code for Better Sleep Health and Wellness

Crack the Code for Better Sleep Health and Wellness

Crack the code for sleep, health and wellness? I’m all ears! I know only too well that the peri-menopausal decline of oestrogen contributes to disrupted sleep. Menopausal hot flushes and night sweats (vasomotor symptoms) contribute to night-time waking as do anxiety...

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 NOW to receive your First Class for FREE and your Bonus Gift - Improve Posture and Overcome Pain with Pilates ebook

 

You have Successfully Subscribed!

Pin It on Pinterest