Stepping into menopause can feel confusing to many but it doesn’t have to be this way. You have already battled perimenopause and it’s time to gently transition into the menopause phase without losing yourself in the process.
You’re tackling changes like hot flashes, weight gain, insomnia, vaginal dryness and whatnot but don’t lose hope just yet. All you need to do is gain more awareness, seek medical support and surround yourself with the right bunch of people who cheer you on while you get through this phase in life.
We have rounded up some of the most useful tips that will help you breeze through menopause without the overwhelm. Read on to find out what to do and what to ignore so you can take the bull by its horns without breaking a sweat.
How Women Want to Embrace It
Ask any woman in her 50s about how she wants to spend the golden years of her life, and she’ll rarely say ‘I want to live to the ripe old age of 100!’
While that’s totally achievable, most women just want to live their life to the fullest while traveling, working toward their goals and staying active, without having to constantly deal with night sweats and mood swings.
During menopause, this can be achieved by seeking therapies like MHT. And when you pair it with progesterone pills, you can make hormone therapy safer and more effective. Plus making a few lifestyle changes can work like a charm for you.
Let’s look at some health-focused changes that can add more vitality to your golden years.
Becoming Stronger to Tackle it Head On
You have been experiencing muscle mass and bone loss and you may not know what to do about it.
We have got you covered.
This is where strength training comes in to save the day for you. Doing bodyweight exercises like squats and push-ups, using resistance bands, and lifting weights can work wonders for you. Strength training helps slow down bone loss, improves bone density and maintains muscle mass.
You can pair these exercises with running, walking and rope skipping to further improve bone health and even get some cardiovascular benefits out of your workouts.
Moreover, regular exercise can release endorphins in the bloodstream, improving your mood and regulating melatonin levels in the body, helping you sleep more soundly at night.
Nourishing the Body to Fight Inflammation
Fluctuating estrogen levels can lead to inflammation, which can start a chain reaction affecting other areas of your body. This is why it’s important to add anti-inflammatory foods to your diet.
“So, what’s the best anti-inflammatory diet for me?
The answer is the Mediterranean diet. This menopause-friendly diet focuses on foods like dairy products, fruits, vegetables, fatty fish, nuts, grains and legumes that benefit the body in more ways than one.
Opt for foods that are found in the ‘fresh foods’ aisle and skip canned foods whose ingredient list reads like it was grown in a lab and not in nature.
The most prominent feature of the Mediterranean diet is omega-3 rich foods. These healthy fats found in fish, olive oil and nuts can improve cognitive health and lower inflammation in the body.
Next, you want to load up on protein rich foods to give your declining muscle mass a boost. Fiber is equally important too. Women should consume at least 25 grams of fiber every day as it works as a prebiotic, nourishing the good gut bacteria and supporting your digestive health.
Catch Your Z’s
Fluctuating female sex hormones can lead to hot flashes at night, disrupting your sleep. This in turn can lead to insomnia, mood swings and irritability. When you don’t get enough sleep at night, it can further affect the body’s repair mechanism, affecting other areas of your health.
‘So what can I do about it?’
Glad you asked!
Simple changes such as keeping your bedroom cool at night, following a strict bedtime routine, limiting caffeine and alcohol consumption in the hours leading up to your bedtime and regular exercise can work in harmony to alleviate insomnia. When you enjoy a good night’s sleep, you’re bound to wake up feeling more refreshed and energetic.
Strengthen Your Personal Relationships
Menopausal symptoms can be harsh on some people. With anxiety, irritability, and mood swings, some people might find it difficult to sustain already existing relationships, thereby straining them and creating emotional distance. However, this is when you need your near and dear ones the most.
Having supportive friends and an empathetic partner can help you lower stress in your life and help you become more resilient to your personal health challenges. It’s important to have a patient approach, adopt open communication and reach out to friends and family when you need them.
Manage Moon Swings Proactively
Low levels of estrogen and progesterone can meddle with your brain chemistry, affecting neurotransmitters like serotonin. This can lead to mood swings that can be difficult for you and those around you.
You might feel on edge, irritable, or even angry at times, but certain things can help you manage these mood swings.
Lifestyle changes like exercise and diet can help and so can meditation and yoga. In some cases, women might benefit from therapies like Cognitive Behavioral Therapy to manage negative thought patterns effectively.
Things to Cut Out of Your Life
You might think that relaxing with a glass of your favorite red wine will help you feel better during menopause. But sorry for being the bearer of bad news, it might do more harm than good.
Alcohol and smoking can exacerbate your symptoms and lead to other health problems as well.
These can lead to sleepless nights, hot flashes, worsen mood swings, and even lead to an increased risk of osteoporosis and breast cancer. It’s best to cut out smoking and limit alcohol consumption to one drink a day only. Remember, quitting cold turkey might backfire so adopt a slow but steady approach.
Getting Out will Change Your Life for the Better
If you feel like being outdoors in green spaces or basking in the sunlight makes you feel good, there’s actually a good reason behind it. Nature has a calming effect on us, lowering cortisol, thereby easing anxiety in us. Moreover, natural light regulates your circadian rhythm and melatonin levels, relieving symptoms of insomnia at night.
Getting outdoors is a grounding experience that can do wonders for your overall wellbeing.
Menopause isn’t something that you only endure or ‘survive’ through. You can totally thrive during your menopausal years if you have the right tools with you. When you pair medical support like hormone therapy with lifestyle tweaks, you get the perfect toolkit that will help you regain control and feel like yourself again. So listen closely to your body to make your life more fulfilling and enjoyable.
