Ladies, let’s be real for a second. Between the sudden, uninvited “personal summers” (hello, hot flashes), the brain fog that makes you forget why you walked into the kitchen, and the mood swings that rival a teenager on a sugar crash, menopause can feel like you’re starring in your very own stress-themed reality show.
If you’ve recently found yourself wanting to scream at your toaster, welcome to the club! We have iced water and fans.
But before you banish yourself to a dark, aggressively air-conditioned room with a tub of chocolate ice cream, let me introduce you to the ultimate, side-effect-free prescription for your frazzled nerves: the great outdoors.
Here is how stepping outside and getting a little dirt on your shoes can naturally combat menopause stress, balance your mind, and help you reclaim your zen.
The Science of “Ahhh”: Why Nature Calms the Chaos
When your estrogen and progesterone are doing the cha-cha, your body becomes more sensitive to stress. This means your cortisol (the pesky stress hormone) can spike over the smallest things.
Enter nature. Scientists have found that spending time in green spaces acts like a massive reset button for your nervous system. In Japan, they practice something called Shinrin-yoku, or “forest bathing.” It sounds fancy, but it literally just means hanging out around trees.
Professional insights show that just 20 minutes in nature can significantly lower your cortisol levels, drop your blood pressure, and shift your brain out of “fight or flight” mode and into “rest and digest” mode. Mother Nature essentially reaches out, gives your nervous system a gentle pat on the back, and says, “Take a breath, honey, I’ve got you.”
Practical Insights: How to Get Your Daily Dose of Green
You don’t need to hike the Appalachian Trail or hug a bear to get these benefits. Here are a few practical, easy ways to maximize your health naturally through nature contact:
- The 15-Minute Sanity Stroll: When the stress builds up and you feel a hot flash of frustration coming on, step outside. You don’t need gym clothes. Just walk around your block, your local park, or your garden for 15 minutes. Focus on the sound of the birds, the breeze, or the crunch of leaves. It instantly interrupts the stress loop in your brain.
- Play in the Dirt (Yes, Really): Gardening is basically natural Prozac. Soil contains a friendly bacteria called Mycobacterium vaccae, which has been shown to trigger the release of serotonin in our brains. Serotonin is your “happy chemical,” and during menopause, we need all of it we can get! So, get your hands dirty, plant some tomatoes, or pot a new flower.
- Bring the Outdoors, Indoors: Let’s face it, some days it is simply too hot, too cold, or you are too exhausted to go outside. Bring the healing power of nature to your living room. Buy a few low-maintenance houseplants (snake plants or pothos are incredibly forgiving if you forget to water them). Just looking at greenery in your home can reduce psychological stress.
- Take Your Tea Outside: Swap your morning doom-scrolling on the couch for sitting on your porch or balcony with your morning tea or coffee. Let the morning sunlight hit your eyes. Not only does this reduce stress, but it also helps regulate your circadian rhythm, which can drastically improve your menopause-disrupted sleep.
Embracing the Seasons
Remember, nature goes through it’s own cycles of spring, intense summers, shedding leaves, and winter rests. Navigating menopause is all about finding natural, gentle ways to support your body through this transition.
Next time the stress bubbles up, open the door, step onto the grass, take a deep breath, and let the earth absorb a little bit of that weight. You’ve got this, and nature has your back.
References
- Forest bathing and stress reduction, Park B.J., Tsunetsugu Y., Kasetani T., Kagawa T., Miyazaki Y., The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan, 2010
- Soil bacteria and serotonin release, Lowry C.A., Hollis J.H., de Vries A., Pan B., Brunet L.R., Hunt J.R., Paton J.F., van Kampen M., Knight R.T., Evans A.K., Rook G.A., Lightman S.L., Identification of an immune-responsive mesolimbocortical serotonergic system: potential role in regulation of emotional behavior, 2007
- Nature experience and mental health, Bratman G.N., Daily G.C., Levy B.J., Gross J.J., The impacts of nature experience on human cognitive function and mental health, 2015
