6 Tips for Self-Care During Menopause
Every woman is different, but almost all women can agree that it isn’t always easy being female. We face the challenges of motherhood, work hard at our jobs, or run our businesses. We care for our friends and family and fight to keep the bills paid. Amid growing to-do lists and deadlines, our needs as women often go unfulfilled or overlooked.
There’s no doubt that taking care of yourself is crucial to your mental and physical health. This is especially true when you’re dealing with menopause. So, if you’re struggling to keep everything together and still make time for self-care during menopause, here are a few tips to help you through a potentially tough phase in your life.
Menopause Requires Specialized Self-Care
Whether you’re in full swing of “the change” or going through post or perimenopause, you’re probably familiar with some of the discomforts of this condition. Mood swings, hot flashes, and migraines are some challenges you might be dealing with during this time.
With this in mind, here are specific self-care tips that will help you transition more easily through the changes resulting from menopause.
Move Through the Moods
Some studies show women in menopause experience increased cortisol levels, also known as the “stress hormone.” High cortisol levels can lead to stress, anxiety, weight gain, insomnia, and more.
You can combat the menopausal effects of cortisol by getting regular exercise. Not only will exercise help with weight gain and help reduce cortisol, but it can also boost your mood and aid you in getting a good night’s sleep.
Get Support
If you’re a woman going through menopause, you’re not alone. Therefore, think about talking to other women in a similar situation. While every experience is different, most women admit to feeling much better while talking to a trusted friend or family member about symptoms of menopause.
Having a support group to share what you’re going through can make all the difference in moving through this challenging time in life. You can even look into online CBT therapy for professional help if you are struggling with emotions. Talking to a professional or a friend can help you process transitions and give you a better sense of support and control.
Nourish Yourself
Diet is one of the simplest ways to effectively manage menopause symptoms. Vital nutrients such as magnesium, calcium, folic acid, and vitamins D and B decrease during the change.
You can replenish these essential nutrients by eating a diet rich in dark, leafy greens and vegetables. Also, include whole grains and lean proteins. Even if you eat well, you may also consider taking a supplement from approvedscience.com for menopause to support your body during the change.
Additionally, due to hormonal changes in your body, your teeth become more susceptible to infections and dental issues. Therefore, regular visits with dental experts like this one who does tooth extractions in Vineland are important.
Sleep Well
Between hot flashes or bouts of stress, getting a good night’s sleep can be a tall ask if you are in menopause. Therefore, try to do everything possible to ensure a positive sleep experience.
For instance, turn off the TV and electronics before going to bed. Turn on some soothing, meditative music. Get a fan with a remote control to adjust your temperature easily through the night.
If possible, take a natural sleeping aid such as melatonin. Sleep is vital for healing the body, gaining mental clarity, and helping you overcome menopause symptoms, so do what you can to get plenty of rest.
Resist Over-Indulging
Menopause may cause some women to turn to external methods to reduce stress or lift the moody blues. Try to avoid drinking too much alcohol or smoking while going through the change of life. While substances might seem to deliver temporary relief, in the end, they can aggravate your symptoms.
Furthermore, try to reduce caffeine because, as a stimulant, it can make the effects of menopause worse. Instead, indulge in healthier delights such as herbal teas and fruit juices, take a hot bath for relaxation, or use aromatherapy to settle jangled emotions.
Take Time for You
While some indulgences aren’t recommended during menopause, that doesn’t mean you can’t enjoy some of your favorite things. The change of life is more easily moved through when you have quality time and experiences to look forward to. For example, take a trip with your family to unplug and relax. Or, take a spa day with friends for a much-deserved session of self-pampering.
Menopause doesn’t have to be a cruel master. You don’t have to suffer. Instead, you can do things you love, eat deliciously nutritious foods, and take life a little easier. It might be true that life goes on even if you’re struggling with menopause. However, take time for your self-care. Be kind, patient, and gentle with yourself. Get the care and attention you need to roll through this time of transition with fewer difficulties.
