Many people are uncertain about what to expect and how to cope during the menopause transition. And there’s no one right answer. You might choose to go to a healthcare provider and discuss menopause hormone therapy, or you may want to start with making some lifestyle changes. No matter what approach you take, menopause self-care can be a tool that’s always available.
Our Versalie Ambassadors share practical tips for taking a holistic approach to menopause self-care. Whether you’re just starting to experience perimenopause symptoms or are further along in your journey, we want you to find what can work for you.
What is self-care?
The media might have you believe that self-care is getting a pedicure and a massage. While that can be part of it, it’s really anything you do to look after your own health. Your self-care can look how you want it to. It starts with learning what it means to take care of yourself and how to get the information to help you do that.
There are many different ways to take care of yourself, but remember you don’t need to (and shouldn’t) do them all at once. Choose an area that’s top of mind and start with that. The different areas of self-care include:
- Physical, to take care of your body.
- Mental, to help your mind stay sharp and healthy.
- Emotional, to build skills to cope with difficult emotions.
- Social, to nurture relationships with others.
- Spiritual, to foster your sense of purpose and meaning in life.
6 tips for managing menopause symptoms
Here are 6 practical tips to help you navigate this phase with greater ease and confidence.
Tip #1 Maintain a nutritious diet
A balanced diet can help with many changes and symptoms during perimenopause like heart health, bone health, mood, energy, weight management, and inflammation. The foundations of a balanced menopause diet include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Certain nutrients, like calcium, vitamin D, and omega-3 fatty acids can support bone health, heart health, and inflammation.
Talk to your healthcare provider before making any changes to your diet or exercise routine.
Tip # 2 Engage in regular physical activity
During menopause, exercise can improve your overall well-being. Try to do a mix of aerobic exercises, strength training, and flexibility workouts like yoga or Pilates. Regular exercise can also help with weight management, stress, energy, mood, bone health, heart health, and managing hot flashes and night sweats.
Tip #3 Find stress management techniques that work for you
Stress management is important for coping with the emotional challenges of menopause. Techniques like mindfulness, meditation, deep breathing, and journaling can help you feel calm and clear-headed. They can also help with anxiety and mood swings.
Tip #4 Get into a good sleep routine
Menopause can interrupt your sleep patterns, leaving you feeling fatigued and irritable. Establishing a consistent sleep routine, creating a relaxing bedtime ritual, and ensuring a cool, dark sleeping environment can help improve the quality of your sleep.
Talk to your healthcare provider if you have concerns about your sleep.
Tip #5 Don’t underestimate the power of community
Building a support network of friends, family, or others who are going through menopause can provide valuable emotional support. Sharing tips and experiences can make the journey feel less isolating and provide a sense of camaraderie.
Tip #6 Consult healthcare professionals for personalized treatment options
Every person’s experience with menopause is unique, and a tailored approach can help address specific symptoms more effectively. Regular check-ups and open communication with your healthcare provider can ensure you receive the best care possible during this phase.
A holistic approach to perimenopause and menopause emphasizes the importance of addressing not just the physical symptoms but also emotional and mental health, providing a comprehensive menopause solution that supports overall well-being during this transformative time.
