The latest scientific insights into menopause and cortisol focuses heavily on the stress response system. Some research highlights that as estrogen and progesterone drop, the body loses its natural ‘buffer’ against cortisol – the stress hormone. This creates a situation where stress actually stays in the body longer, and when cortisol is up, the body’s natural instinct is to cling onto fat – it’s a whole hunter gatherer thing in case of lean times and not at all your fault!
Hot flashes, menopause middle and waking up at 3am
Research also shows that perimenopause actually rewires our stress response, making us more sensitive to cortisol than ever before. I’ll say it again – it is NOT your fault!
And collecting fat around your middle, being wide awake in the middle of the night – not your fault either, guess what – it’s cortisol! The stress hormone spikes at night and causes your body temperature to rise and your brain to switch on. You feel ‘tired but wired’ pretty much all of the time which in turn makes you more sensitive to yet more stress…
But, you do have a weapon against cortisol – alongside hormone therapy if you feel that would suit you – you have yoga…
Vagus baby!
The vagus nerve is your secret weapon in yoga. Certain breathing exercises and poses stimulate the vagus nerve that tells the brain to ‘stand down, there’s no need to be on alert now’. It’s part of the parasympathetic nervous system, responsible for the ‘rest and digest’ functions of the body.
Stimulating the vagus nerve reduces heart rate, lowers blood pressure, stimulates digestion and promotes relaxation. And where is this magic nerve? It runs from the brain down the neck into the chest and down to the abdomen. It branches out along the way too.
We can reach the vagus nerve to physically stimulate it during yoga by box breathing; which we do regularly in Ad Astra yoga classes, elongated exhaling, Cat-Cow Pose, Child’s Pose, Legs up the Wall and Forward Folds and twists – anything that moves the areas where the nerve is present. You can even signal the parasympathetic nervous system by placing a weighted eye mask over your eyes during our ‘lying down time’ (great for Nidra).
Lower cortisol at Ad Astra
So, it is proven that yoga reduces cortisol, which in turn alleviates physical/psychological symptoms of chronic stress. And when combined with our particular class style, by which I mean not taking ourselves too seriously, Ad Astra yoga classes make for an excellent remedy. Ready to try it out? If you haven’t booked with Ad Astra before, message me for a free trial. Remember to bring a mat (you can borrow one of one if need to) and a drink, and be prepared for a slightly challenging class, and a bit of a laugh…