Menopause starts when you do not get periods for consecutive 12 months. It signifies the end of your reproductive era. The average age of a UK female to reach menopause is 51. Menopause transition brings a lot of changes from physical to mental health. Sometimes it’s difficult to manage the symptoms like hot flashes, loss of concentration and sleep disturbances and you may feel like there is no light. But here are 15 self-care practices to help you thrive during menopause.
Hormonal imbalances during menopause, especially oestrogen decline make you go through a lot of changes in your physical, sexual and mental health. Keep in mind that caring and giving yourself some extra love makes a huge difference in how you feel. In this blog you will explore why self-care during this transition is important and 15 self-care tips that you can practise for a better menopause experience.
Menopause Transition
The National Library of Medicine states that you are diagnosed with menopause when your periods get absent for consecutive 12 months. During menopause your hormones, specifically sex hormones decrease due to a decline in the function of ovaries (organs that produce eggs). This decline does not occur overnight. Your ovaries start preparing for it over the years.
Stages of Menopause
Perimenopause
This is the first stage—the transition period leading to menopause. It often begins in your 40s. Hormone levels fluctuate and ovaries start losing their function during this period.
Menopause
Menopause is marked by 12 consecutive absent periods. It typically occurs in your late 40s or early 50s. Hormonal changes continue happening.
Postmenopause
The period after reaching menopause—starting one year after your last period is postmenopause. Your body adjusts to lower hormonal levels and the symptoms may ease but other health conditions such as bone weakening and risk of heart disease may occur.
Menopause Symptoms
Due to a decline in sex hormones, you may experience any of these symptoms
- Hot flashes
- Night sweats
- Vaginal dryness and itching
- Sleep disturbances
- Joint pain
- muscle aches
- Loss of concentration
- Fatigue
- Hair loss
- Weak bones
- Weight gain
- Decreased libido
If you experience any of these symptoms severely, you must talk to your doctor for better and timely menopause treatment. Know more here about the best menopause treatment in Bradford.
Importance of Self-Care During Menopause
A survey conducted in 2017, on 279 females aged 35 to 60 found that the quality of life tends to decrease during perimenopause and menopause but stabilises in postmenopausal time. The quality of life reduces as a result of various symptoms a woman experiences and juggles them with her social and personal life. It is not easy and sometimes leads to depressive episodes.
There comes self-care. Taking care of yourself and loving yourself a little more may help you go through this fluctuating time smoothly. A recent study, conducted on women in Tehran showed that empowering women and boosting their self-efficacy effectively can enhance their quality of life. In other words, it highlighted that caring for yourself and getting educated on managing symptoms of menopause enables you to navigate this phase with better physical and emotional well-being.
See also: 10 Reasons Why Botox is the Ultimate TMJ Solution!
Flourish Yourself: 15 Self-Care Practises to Help You Thrive During Menopause
Here are 15 easy self-care tips to incorporate into your daily routine to thrive during menopause.
01: Eat healthy
A nutrient-rich diet can support your body during menopause. Focus on eating a variety of fruits, vegetables, whole greens, lean proteins and healthy fats like avocado and olive oil. Including foods that contain phyto-oestrogens such as soya bean tofu flax seeds and sesame seeds in your diet may help balance your hormones and ease symptoms like hot fish and night sweats.
02: Avoid spicy food
Avoid certain foods and snacks that contain spices. As the level of spices in your body can trigger the episode of hot flashes so take care of yourself and avoid such foods.
03: Quit smoking & Drinking Alcohol
Quit smoking and limit drinking alcohol intake as it negatively impacts your overall health. Smoking and drinking alcohol increase the amount of cortisol which is the stress for more in your body both of these trigger swear menopause symptoms such as hot flashes nights sweat and sleep disturbances.
04: Munch on unsalted nuts
Menopause comes with a lot of cravings and you may feel like munching multiple times in a day. Prefer munching unsalted nuts like almonds, pistachios and walnuts. These unsalted nuts contain healthy fats and omega-3 fatty acids that are good for your heart and bone health providing you with other nutritious substances. They contain less sodium and are good for maintaining your weight while satisfying your cravings.
05: Maintain your weight
The decline in oestrogen hormone during menopause tends to store fat in your belly rather than storing it in the thighs and hip area. Weight gain leads to health conditions such as heart disease and weaker bones. Moreover, increased weight raises the level of cortisol— a stress hormone in your body. You can follow the menopause diet 5-day plan to lose weight if you are overweight or obese.
06: Stay physically active
Staying physically active for example going for a walk or a swim during your menopause releases happy hormones such as serotonin and natural painkillers like endorphins. Staying physically active helps release happy hormones, naturally maintain your weight reduce any risk of depression or anxiety and maintain your heart and bone health.
07: Add strength training into your routine
Lifting weights—resistance training improves your muscle and bone health. Many women complain of muscle aches and menopause joint pain. Strength training is a great way to increase your muscle health and prevent any bone weakening or osteoporosis in the future.
08: Use vaginal lubricants and moisturisers
The decrease in oestrogen hormone makes the vagina thin, dry and itchy. This leads to painful sex and sometimes bleeding during intercourse. Over-the-counter lubricants or vaginal moisturisers can ease dryness improving comfort and enhancing your sexual health using these pro drugs regularly can help maintain vaginal moisture and ill ultimately reading to better sexual experiences
09: Prefer natural supplements
Natural supplements help relieve various Menopause symptoms. Black cohosh and evening Primrose oil are commonly used to manage hot flashes and mood swings. Taking sage has been proven to reduce the episodes of hot flashes. However, it’s essential to consult with the healthcare provider before starting any new supplement to ensure it’s safe and appropriate for your individual needs.
10: Stay hydrated
Adequate hydration is important during menopause as it helps manage symptoms such as hot flashes, vaginal dryness and itching. Aim to drink at least eight glasses of water a day. Herbal tea, like peppermint, can also provide hydration while offering calming effects and may help with relaxation and sleep. Staying hydrated can help you lose or maintain your weight during menopause.
11: Establish a routine
Establish a routine, try to note down the task you need to do tomorrow and try maintaining a to-do list. This practice will help you not get anxious a day before or at the moment. Fix your breakfast, lunch and dinner timings as well. Incorporate physical activity and meditation during your routine. Write down everything it will help you gain a sense of organisation and save you from anxiety and stress.
12: Promote a better sleep routine
Sleep disturbances are common during menopause and can exacerbate other symptoms. Establishing a consistent sleep routine may help signal your brain that it is the time to take rest and sleep. Consider developing a bedtime ritual, find a relaxing activity such as reading, taking a warm bath or listening to soothing music. Reduce your screen time and avoid taking screens to the bed. It helps stay away from any kind of sleep or tech disturbance.
13: Mindfulness meditation
Mindfulness meditation can be a powerful tool to manage stress and anxiety during menopause. Meditating daily helps you stay grounded and reduce the emotional fluctuations associated with hormonal changes. Practising mindfulness promotes your mental well-being
14: Dress up in layers
Hot flashes are one of the 34 symptoms of menopause— often causing sudden feelings of intense heat rushing from your upper body, face and back. It may leave you with anxiety and a fast heartbeat. To manage this, consider dressing up in layers. This strategy allows you to remove layers when a hot flash occurs. This practice will keep you comfortable, whether you are at home at work or out in public. Similarly, layering your bedding enables you to adjust the layers easily during the night sweats—hot flashes during sleep.
15: Track your symptoms
Keeping a symptom diary can help you identify triggers and patterns. Tracking your symptoms will make it easier to manage and discuss them with your healthcare provider. So keep an eye out on your symptoms, their intensity and patterns. Write them down, so you do not forget them during your discussion or appointment with the healthcare provider.
Bonus Tip: Stay socially connected
Maintaining strong social connections can significantly impact your emotional health during menopause. Consider spending time with your friends’ family and enjoying some support groups. Or participate in community activities. Engaging with others creates a sense of belonging and support—improving your overall mood and health.
Conclusion
Menopause transition can be challenging, but implementing self-care practices can make a significant difference in your experience. Remember, menopause is a natural phase of life, and with the right approach, you can thrive during this transition. By focusing on a balanced diet, staying active, maintaining a healthy weight, and taking care of your mental well-being, you can ease many symptoms and improve your overall quality of life.
Incorporating the above-mentioned 15 self-care tips into your daily routine can empower you in your transition journey. Don’t hesitate to seek support from healthcare providers, friends, and support groups. Staying informed, proactive, and connected will help you embrace this new chapter with confidence making your transition smoother.
FAQs
- How to thrive during menopause?
Self-care practices can help you thrive during menopause. They include: staying physically active and hydrated, maintaining weight, eating fruits, veggies, phyto-oestrogens and whole grains. Moreover, dressing up in layers, and keeping track of your symptoms can also add to your thriving experience.
- What foods should I avoid during menopause?
Avoid foods that are:
- Processed
- Junk
- High in sugar
- Spicy
- High in fats
- Caffeinated
- Alcoholic beverages
- What is the medical treatment for menopause?
Medically, the severe symptoms of menopause are managed by Hormone Replacement Therapy. This treatment supplements your body with oestrogen hormones from outside sources. These supplementary hormones are bioidenticals of oestrogen produced naturally in your body.
- How to lose menopause weight gain?
During menopause, your body tends to store fat in your abdominal region. You can lose weight by eating healthy and burning calories through physical activity and resistance training. Moreover, you can follow the menopause diet to lose weight.
