It's Not Your Hormones Causing Havoc – It's Your Stress Levels.

In this heartfelt episode of "The Happy Hormones Coach," we dive deep into a common misconception about women's health during perimenopause: that hormones are solely to blame for all the chaos. Join me as I share my recent personal experiences with hormonal chaos and uncover the surprising truth about the profound impact of stress on our bodies. Discover practical stress management techniques, real-life stories, and expert insights to help you regain control of your health and well-being. Tune in to learn why addressing stress, not just hormones, is essential for thriving through perimenopause.

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Transcript

It's Not Your Hormones Causing Havoc – It's Your
Stress Levels.
Happy Hormones coach covers everything related to women's health
and lifestyle
Jennifer Gamile Self: Hey, welcome to the Happy Hormones coach, the podcast. I'm,
your host, Jennifer Gumiho Self, where I dive into everything related to women's health
and lifestyle. And you know me holistically. So join me, your host, as we explore the
intricacies of female hormones, discuss tips and strategies for managing managing
stress and anxiety, and discover ways to live a healthier and happier, more fulfilling life.
From nutrition to fitness, mindfulness to relationships, I cover it all. So please, grab a
cup of tea, settle in, and let's dive into the world of women's health together.
Happy Hormones coach podcast dives into stress as we navigate
perimenopause
This is the happy hormones coach. It's not your hormones causing havoc, it's your
stress levels. Welcome back to the Happy Hormones coach podcast. I'm, your host,
Jennifer Gamile Self. And today we're diving into a topic that hits home for many of us,
the silent, deadly impact of stress, especially as we navigate the perimenopause years.
You might have noticed I've been a bit quiet recently, and that's because I've been
dealing with my own hormonal chaos and stress levels. Now working with my very
favorite, favorite all time nutritionist, and she's so much more. I don't really know what to
call her. but just to get, you know, every coach needs a coach, and, that's what I need.
And so today, I want to be transparent and share my journey with you, because I know
it affects so many women out there. So grab a cup of tea, get comfortable, and let's
chat about stress and how it's often the real culprit behind our hormonal havoc. So
before we jump in, I want to remind you that this podcast is all about holistic health and
functional fitness and nutrition for perimenopausal women, and really for all women of
all ages and stages. But mostly what I talk about is for menopausal women. And so I'm
here to guide you through these transformative years with my expertise and empathy.
So let's get started.
Stress is the real driver behind many common menopausal symptoms
And now, we often hear that perimenopause is a time when our hormones go haywire,
and menopause when it really goes haywire. At least that's what you hear in the
mainstream, right? And it causes a whole host of symptoms, like mood swings, weight
gain, fatigue, those awful dreaded night sweats, hot flashes. And while it's true that our
hormones are shifting during this time, I've come to realize that the stress is the real
driver behind many of these symptoms. And not just working with women and realizing
this, but over the past few years in my own life, focusing on my health and these
different issues that have come up, I realize it is a huge factor. It's almost like the
number one factor. And that's why in my signature, method, the simply method, I start
out with that because it is such a foundation. And stress is not just an emotional
experience, it's a physical one, too. When we're stressed, our body releases cortisol,
which can wreak havoc on our hormonal balance and so many other things, including
our insulin, sugar levels. I mean, you, you name it, it's a whole domino effect. And so
high cortisol levels can interfere with the production of estrogen and progesterone, and
so leading to those familiar symptoms that I just mentioned earlier and so many more.
And it's really not just about the hormones themselves, actually, because, as we know,
they are just chemical messengers, but it is about what's triggering them.
I've noticed changes in my mood and my physical health due to stress
And so, let me share a bit about my own recent experience. Over the past few months,
I've been dealing with an unusual amount of stress. I know it's not just, you know, work.
There's. I can't pinpoint exactly what one thing is. It's. It's accumulation of so much. And
in this day and age, where everything is on the go, it's so busy, you feel like you have to
just keep going in order to be, quote unquote productive. I feel like this is. I've had to go
through a time of the waiting and just really just sitting with it. And it's not a bad thing. It
does not make you lazy. It doesn't mean that you're productive. It just means doing less
could make more of a good impact on your body than doing more and not being
productive, if that makes sense. And so that's what I've been kind of like just coming to
different conclusions and realizations. And it's just, that's where that I think all that
stress just added up to. And I know it's not just me. I know it's a lot of you professional,
busy, working moms, working women out there, and
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it's. It's a lot. And we hold, as women, we hold a lot on our shoulders. Right. physically
and emotionally and mentally. Mentally is one. And our mind, our thoughts really wreak
havoc, or they can do really good with our physical body. and so personal challenges,
all the professional responsibilities and the general chaos, like I said, it just all piled up,
and I noticed changes in my mood, energy levels, and definitely my physical health. I
feel like I've aged so much and it's just crazy. But I know our thoughts, it just really
shows that our thoughts do have an impact physically. And initially, I did blame my
hormones. I even took a hormone test, which I'm glad because I haven't taken one for a
long time. But it's the same test, the, dried urine test that, that I've used with other
women and that I've seen. And it just, you know, I was just thinking maybe it's just
another phase of perimenopause, you know, what's going on. But it was just much
more than what I realized. And so, yeah, I'm glad I actually took that. But there's also
other measures that I need to take as well, and that's what I'm doing and have been
working on and. But then I took a step back and I did realize that my stress levels were
through the roof and it showed in my cortisol, of course. And I wasn't taking my own
advice about managing stress and prioritizing self care. I did have to become self
aware. And like I said, hiring someone does not make you weak. It means that you just
want it, you want support, you want to be accountable to someone, and that's what it
means to me by working with someone. But I, I am suggesting and a big advocate of
having some accountability, having some support, that it's really complicated to do it on
your own, but when you have somebody there to kind of guide you and hold your hand,
even though you may think you know, some things, because this is the industry, like I
work in, you know, when it comes to my own health, it's like I'm a better student and I'm
a better client and I need that support. I need that. I need someone to look at it from the
outside, not me being a jumbled mess on the inside, if that makes sense. So wherever
you're at in your, your health journey, and if there are anything, any issues or anything, I
really do encourage you to reach out to someone, because doctors need doctors, you
know, coaches need coaches, nutritionists need nutritionist, and so on and so forth, we
all need that support. And especially if we're business owners or even if you're just a
busy working professional, just as, CEO or in the corporate anything that you are. And I
know a lot of real estate agents are like this as well. We do need to step back and we
do need to prioritize our health and take care of ourselves. And so it's really important
to have that support. It's not a sign of weakness to ask for help. And so that's what I did.
At first. I was hesitant. I know years ago, when I first approached my nutritionist,
Coates, that's everything I told her. I felt like, you know, a, hypocrite, because what I
know to do, I'm not doing, and so on and so forth. And this was years ago, mind you,
but, and she, you know, helped me work through that mindset of, no, it's not weak. It is
actually, strength to reach out and get help that you need and any capacity that you
need. And so that's what I did. I took a step back, and I just realized all of this, that I
need help. And I wasn't taking my own advice. It's kind of like, do as I say, not as I do.
And so I did become self aware and really looked at what was going on in my personal
life and even professional life. And this realization was a turning point for me. I knew I
had to address my stress levels if I wanted to get back to feeling, like, better than my
old self again, actually, just better than I ever was. And, So stress is a silent killer,
especially for women in this stage of life. And we're often juggling multiple roles, our
career, family, personal life, our spiritual life, and so much, it's like the world is on our
shoulders, right? And it can feel overwhelming. And when we're constantly in a state of
stress, our bodies can't keep up. And this manifests in various ways. And so chronic
stress, it can lead to insomnia, anxiety, depression, weight gain. Oh, yeah. Particularly
around the belly. Who's with me on that one? I know I'm raising my hand right now, and
I know a lot of women are, increased risk of cardiovascular issues. And this was one of
my issues. What prompted me to really look into heart health more and stress
00:10:00
levels and get more educated and attend a lot of webinars and just doing a lot of
educating and research for myself over the past couple years in that because of my
own heart issues, my own heart health, and even digestive problems. And so these
symptoms can be easily mistaken for hormonal imbalances. How many of you out
there? There's so many advertisements, and it's just everywhere. It's like we blame our
hormones. Like, our hormones get the brunt of every single thing that is going on in our
life wrong. Right. There's not really any good happy. You know, I want to say, like, where
we say, oh, it's my hormones that's making me happy or, you know, it's mainly what's
going on. And so our hormones really get a bad rap, and they really shouldn't because
they are chemical messengers. And if there's something else out of balance, then
they're kind of carrying the wrong messages, right? And so, and they're just, you know,
it's easily mistaken for hormonal imbalances, but they're actually the result of prolonged
stress. It really is. And if you think about it in your life or in other people's lives that, you
know, that have some of these major issues that I'm talking about and that I have
addressed myself in my personal life, you can just really kind of glance at it and see
how their life is and really kind of pinpoint maybe it's stress, you know? So stress is
crucial for everybody. And I'm talking not just women, but it affects men and it affects,
you know, us all at different ages, you know, even teenagers, especially when their
hormones are raging. And, as young as even elementary school. There's a lot of stress
going on in this world, especially, you know, since 2020. And I just think that we all, it's
crucial for all of us and, in the family dynamic, especially just to educate and talk about
it and, and get that support if, if anybody needs to. And so what can we do about it?
And here are some strategies that have helped me, and maybe it can help you, too.
Mindfulness and meditation can significantly reduce stress levels
during high stress
So really, you hear about this all the time, but mindfulness and meditation, taking a few
minutes each day to practice, just being mindful, meditate, prayer, you know, anything
like that. Just kind of like focusing on not focusing, if that makes sense. Just kind of like,
just something just to. It can really significantly reduce stress levels. getting outside,
getting some fresh air, and just like closing your eyes or just leaving them kind of open,
but just really not focusing on anything, but just taking it all in. And it just helps you to
stay present and manage your reactions to any stressful situations because we don't
want to react. We don't want to be in a reactive state, but we do want to respond. And
so it's kind of like calming ourselves before we say or do anything. And number two is
physical activity. So regular exercise is fantastic. It really is. it doesn't have to be intense.
Whatever you're really used to, whatever energy you have, I always say, go with the
energy of your body. And so even a daily walk, you know, especially the first morning,
what I love to do is walk the dogs first thing in the morning. I'm talking super early when
the sun's barely coming up and getting that first morning sun and just getting the fresh
air of the day before it gets really hot. So I'm in Utah right now, and it's been, in the
upper nineties, so it has been really hot. I came from the Oregon coast, and so I'm not
used to this type of heat. but I'm loving it. I actually really love it. And so that's just a,
that's, you know, huge, and that's something that I enjoy. And just getting that fresh air
in the sun, and I encourage you to do that, too. First thing, if you can just get that first
morning sun, that's going to do wonders to start your day. And any physical activity,
movement, any kind of movement is going to help, and it's also going to help support
your drainage. you know, get that lymph drainage, detox, it's going to help do wonders.
So I definitely encourage that each day. And then number three is sleep hygiene. So
prioritizing sleep is crucial. And I know everyone says prioritize sleep, and it's like, if you
have a lot of stress and anxiety, sometimes it's hard to wind down and actually create a
nice environment. I totally get that. But we really should focus on sleep as a priority.
Stress and sleep go hand in hand, and so creating a relaxing bedtime routine is going
to be so crucial for you, especially during times of high stress, no matter what it is. And
so just making sure your bedroom is just really a nice, sleepful environment. If you have
to get blackout curtains, I encourage you to do that. You know, I wouldn't have a tv in
my room or really limit screen time to a couple, hours before bed to not
00:15:00
do it before bed. And just kind of have your phones out of the room and just like,
anything like that, that's going to disturb you and just see what you can do. If you have
to, just do breathing exercises before bed, if you have to, meditate, do some
meditations before bed. I just really encourage that. And nutrition. So eating a balanced
diet, rich in whole foods, and I'm always an advocate for whole foods, the more you can
get eating the rainbow, the better. And it'll help stabilize throughout the day your blood
sugar, but also your mood and energy levels. And I would definitely avoid any kind of,
like, refined sugar and caffeine if you can, especially, you know, before bed within
several hours before bed. I I just wouldn't because they can impact your sleep and also
cause more stress on our nervous system, which we're trying to avoid or trying to
prevent or reduce, actually, and social support. So don't hesitate to reach out to friends,
family, therapists, you know, anything at all. Talk about your stressors, talk about it, be
vocal, you know, share, share about it. And I think it's going to help because you don't
want to. You can get it down in a journal, but there's so, so much more just to talking
about it. Just getting it out is so, it just is such a relief, you know, just saying it. And even
if you have the voice notes app on your phone or anywhere where you can record
yourself, just brain dump, just talk it out, even to yourself, and then delete it, you know, if
you need to, but talk it out. So I would encourage you to do that and get that social
support. And then also, lastly for today is self care. So make time for activities that bring
you joy and relaxation. It could be reading, gardening, taking a bath, you know, with,
epsom salt. it could be dancing. I mean, I've heard of women just like just getting in the
kitchen and just totally, just having, just dancing. And I love it, you know, they just feel
so freeing and so good afterwards and just anything at all that brings you joy, anything
that you can think of just to be a child again. Right. And don't have limitations when it
comes to that, you know, whenever you're by yourself, do what makes you happy and
brings you joy and just be like a child, you know, and just have fun. Just play around
and laugh, laugh and smile. Be silly and that's okay. Get it out. So I really do encourage
that it is fun to do that. And one of the most important lessons that I've learned, so far,
and I'm still on this journey, but so far through this journey, is the power of self
awareness and just being honest with yourself about your stress levels and the impact
on your health. The first step is, you know, toward making any positive changes is to be
aware and it's okay, like I said earlier, to admit that you're struggling and to seek help
and it's okay. It's not a sign of weakness at all. And mental well being is just as
important as physical health really, really is. When we take care of our minds, our
bodies follow suit, and that is such the truth. So give yourself permission to slow down,
to breathe, and to prioritize your mental health.
Happy Hormones coach discusses stress management on today's
podcast
And so as we wrap up today's episode, I want to leave you with this thought. It's not
your hormones causing havoc. Sorry to burst your bubble, but it really isn't. There's so
much more. And I don't even want to just say it's just your stress levels either, although
that could have. That is a major impact. It could be so many other things, too. But
unfortunately, our hormones get a bad rep on every single thing that goes wrong in our
lives, because that's what we do. We automatically blame it on our hormones. And so if
you want to have happy hormones, then let's start looking at our stress level, at our
sleep. You know, let's start with the. With those foundations first and address that, you
know, just step by step. And so, by addressing stress, we can alleviate many of the
symptoms we associate with perimenopause, menopause, any. Any hormonal stage
that we're in in our life and improve our overall quality of life as well. And so just. I just
want you to know that you're not alone on this journey, and I'm here with you. And that's
why I'm being transparent and sharing it with you. my experiences and offering
guidance of what I have learned, what I have overcome, and even maybe where I'm at,
but what I kind of went through and just all these things just to be transparent and just
know that you are not alone. That. Not, saying the best. I'm the best of the best, but
even the best of the best. Even all of us, every single one of us, even the experts,
they're struggling, too. And so if we talk about it, it's just gonna, you know, strengthen
you to get that support you need. And, let's just commit. So, let's just commit
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today to managing our stress and taking care of ourselves, because we do deserve to
feel good. Period. And thank you for joining me on today's Happy Hormones coach
podcast. If you found this episode helpful, please share it with other women who might
benefit from it and any of the other episodes that I have on here as well. And don't
forget to subscribe so you never miss an issue or an episode. And so take care, and I
will see you next week. Thanks for tuning in to the Happy Hormones coach today. I
hope our discussion was informative and helpful for your health and well being. If you
have any questions or comments about today's episode or have suggestions for future
topics, please don't hesitate to reach out. You can find me on social media or visit my
website. And if you enjoyed today's episode, please please consider leaving a review
and sharing it with your friends and family. Remember, taking care of yourself is
essential and I'm here to support you on your journey toward optimal health and
happiness. So until next time, stay happy and stay healthy. This is the happy hormones
coach.
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