Menopause brings with it lots of physical and emotional changes that can leave you feeling out of sync with your body. With fluctuating hormones, skin changes, mood swings and weight gain, it’s easy for confidence to take a hit.
But with the right approach, you can reconnect with your body, feel more confident in your skin and improve your overall wellbeing. Mindful choices around physical activity, nutrition, self-care and mental health can help you feel stronger.
So buckle up and read through this list of changes you can make to enjoy this menopausal phase without feeling overwhelmed in the slightest.
Create Your Own Self-Care Rituals
During menopause, your body needs more care and kindness from you. This is why we recommend that you create little self-care rituals to connect with your body and pamper it during this phase in life.
You could start by taking care of your skin. Due to plummeting estrogen levels, the skin takes a beating and looks drier and thinner than before. This is your cue to opt for hydrating cleansers, rich moisturizers, and serums and toners that leave your skin looking plump and healthy.
Don’t overlook intimate wellness either. Fluctuating hormones can lead to vaginal dryness and discomfort and this can silently affect your intimate life. Treatment options like an estradiol vaginal cream can help restore moisture and comfort, helping you feel more confident during your intimate moments.
Self-care is also about creating moments of calm in your everyday life. Light your favorite candle, put on some soothing music, draw yourself a nice and warm bubble bath and just relax your muscles and quiet your mind.
When you make time for yourself through these simple actions, you make your body feel cared for, respected and loved.
Stay Physically Fit and Active
You might shy away from the idea of exercising regularly because of hot flashes but it’s important that you engage in some form of physical activity a few times a week.
A drop in estrogen levels will leave you with muscle mass and bone loss. In fact, up to 20% of bone loss can happen during menopause and we need to counter it with a healthy diet and regular exercise.
You can either opt for aerobic exercises like walking or running or you can keep yourself cool with swimming. These exercises get the heart rate up, improving circulation and helping you manage weight effectively.
Or you could consider strength training and lift weights (hire a trainer to help you pick the right weights for you and practice the right form) or practice bodyweight exercises like planks, squats and push-ups. These exercises strengthen the core and improve stability.
Exercise won’t just leave you looking good but it will change your life in more ways than one.
Exercising regularly releases endorphins in the body that make you feel good (something that’s essential to counter menopausal mood swings). Moreover, it can provide you with some heart health benefits, reducing cardiovascular risks caused by low estrogen. You’ll also experience stronger bones and lowered stress levels.
All in all, exercise is one of the best ways to manage menopausal symptoms.
Fuel and Nourish Your Body
If you spent half your life eating anything that was served to you without thinking twice, now’s the time to change that habit of yours. During menopause, your body is experiencing a plethora of changes and you need to take control by being mindful of what goes inside your body. The food you consume will fuel your body or leave it craving for essential nutrients, so choose everything wisely.
We recommend that you try the Mediterranean diet as it features colorful fruits and vegetables, healthy fats from olive oil, fish and nuts, and protein from different kinds of meats and dairy products.
Healthy fats will help you glow from within, protein will help you manage muscle loss and antioxidants and fiber found in fruits and vegetables will tackle inflammation and improve gut health.
Whip up a meal plan for breakfast, lunch, dinner and even your snacks and rotate the options that you like the most.
The right food choices won’t just help you feel good in your body, they’ll make you look good too.
Up your Fashion Game
Your body is going through various changes and it’s important to accommodate these by dressing appropriately for them. You want clothes that allow for breathability, flexibility, and help you look put together at all times. Shop for clothes made from materials like cotton, bamboo and linen. These are natural materials that boast of moisture-wicking properties and can help you survive hot flashes.
Moreover, you’ll love some loose-fitting silhouettes in your wardrobe as they keep things light and breathable. Look for A-line or flowy dresses, stretchable denim and wide leg trousers. These options allow for airflow and leave you feeling comfortable while you look like a complete diva.
Seek Mental Health Support from a Professional
You might already be taking medical support in the form of Hormone Replacement Therapy and that’s great! But you also need to focus on your mental health in this stage of life. Mood swings, sleepless nights, stress and anxiety can really take a toll on you. So it’s important to tackle it proactively.
Start by speaking to a qualified mental health professional. They might recommend trying therapies such as Cognitive Behavioral Therapy to help manage stress and anxiety. This therapy in particular is also helpful in identifying and addressing negative thought patterns. This can help you feel better about yourself and change your perspective on menopause.
Build and Strengthen Your Support Network
Menopause can sometimes feel a little isolating. And with mood swings, it can strain your existing relationships in life. This is why it’s important to actively work toward having your own community or a village of people who can be there for you and help you thrive.
Start by having open conversations with friends and family members that you trust and share your experiences and how these symptoms are affecting you. Try and communicate your emotional needs to them and how they can show up for you. This is a time when you need a lot of emotional support and validation from your people and letting them know can do wonders for your emotional health.
Moreover, you can also join menopause support groups and connect with people who are in the same boat as you. This way you can exchange tips and resources that have helped you, gain more awareness and build new friendships with other women.
You might have a few concerns when transitioning into menopause, but it’s all about celebrating and embracing this new phase in your life. By practicing self-care habits, eating well, and moving your body every day, you can create a lifestyle that helps you thrive in life. These practices can make you fall in love with this new version of yourself and it’s important that you treat your body with care, compassion, kindness and love every single day.
