Menopause is a time of physical, emotional and spiritual transformation. Our lives and bodies change drastically with certain chapters closing but also with entire volumes still waiting to be written. Yet, as we go through this inevitable and primal change, it is easy to feel frustrated, isolated and overwhelmed which is why investing in a self-care routine is vital.
Self-care can mean different things to different people but we’ve put together a list of five essential tips that can help you take care of your self more so that you can thrive during this time of transition.
1. Set Health Boundaries
Perimenopause has a tendency to swing by when our lives are overwhelming and filled to the brim with responsibilities. When you find yourself juggling your career, children, spouse, parents, community, friend and everything else, it might be time to slam on the breaks and learn to say “no”.
At the best of times stress is damaging to your health, but when you are without estrogen’s protection, that downhill ride is even faster. Start by identifying which aspects of your life are the most draining and start putting up some healthy boundaries to protect your energy, health and wellness.
2. Develop Calming Rituals
We as women so famously get drawn into the lives of everyone around us, feeling the need to help them while neglecting our own needs. And especially during perimenopause and menopause, there are an avalanche of symptoms which are exacerbated by neurochemical changes.
That is why it’s important to develop calming daily rituals which help you ground, recharge and regroup to help you and your body cope with and improve your symptoms. Similarly, when you take the time to regularly focus on your mind and your body, you will also be able to quickly catch and support any new health issues that might pop up.
Whether it is twice daily meditation, setting time aside to create art or simply enjoying the ritual of taking a bubble bath, find what works for you and make sure to schedule time to include these calming rituals into your day.
3. Speak Up & Share Your Experiences
Menopause is an inevitable transition which all women will go through. Unfortunately many women look at this rite of passage as a medical condition – something that is personal and private, and something that must only be discussed in hushed tones in doctor’s offices.
However, research shows that women who have a positive view of menopause, seeing this time as a phase for development that’s ripe for self-actualization and liberation actually suffer from fewer menopause symptoms.
Menopause is a universal experience and one way to help you feel more positive and foster feelings of empowerment, is to speak up and share your experiences with other women who are part of this club. You could create your own women’s circle where you and your confidants celebrate life’s transitions together. Or if that’s not feasible, find an online community like we have here at Geovana CBD.
4. Engage in Gentle & Manageable Exercise
We all know that exercise is important and you might already have a workout plan or exercise routine set up. But at this point in your life it might be a good idea to reassess whether it might be doing more harm than good. Unless you’re working in a few sessions a week with an experienced personal trainer, high-impact, imbalanced and/or overly strenuous exercise can lead to injuries, inflammation and long term physical damage.
Instead focus on doing more gentle exercises regularly which can help prevent osteoporosis, burn fat, stabilise hormones and keep our minds focussed and sharp. Similarly, if you’re not a fan of working out, now is the time to investigate other ways of getting moving. Try Thai Chi, yoga, swimming, simply taking a walk in nature or any way you can think of moving your body that you find enjoyable and manageable.
5. Eat A Healthy Diet That Fits Your Lifestyle
Often health and wellness comes from what we put into our bodies and during menopause, eating a healthy diet can greatly help to support your body during this time of transition. But if you are like many other women, you might have trouble deciding which foods and what diet is best for you. Unfortunately, although a lot of research has been done on this subject, there is only one finding that remains consistent – there is no such thing as a perfect diet.
And although it might not seem like it, that is actually good news. It means that you have the freedom to experiment with different foods and choose what works for you. The most important thing is that it’s doable, sustainable, enjoyable and that it fits into your lifestyle. Also, use common sense – instead of trying out a bunch of new diets, focus on reducing symptom triggering foods like alcohol and sugar. At the same time, investigate which foods can actually help your symptoms and include more of those which are supportive of your health. For instance, whole grains and flaxseed are high in lignan, which might help reduce hot flashes while the isoflavones in organic soy products act like a weaker form of estrogen in the body.
Bonus: Support Your Body with Natural Supplements
Many of the typical menopause symptoms are due to our bodies rising levels of inflammation as our estrogen levels drop and our neurochemistry changes. Ideally, a healthy, well-balanced diet should provide our bodies with what they need to counteract many of these issues.
However, the reality of the situation is that many of us are turning to natural supplements which help us rebalance our bodies and deal with the symptoms of menopause. Herbs like red clover, black cohosh and licorice root can help balance hormones (read more about the 7 Best Herbs for Menopause) while certain essential oils can help reduce many menopause symptom like hot flashes, head aches and mood swings (find out the 10 Best Essential Oils for Menopause). And CBD could be especially useful throughout menopause because of its analgesic, anti-inflammatory, anxiolytic and anti-depressant qualities – especially if like Geovana CBD’s Menopause Relief CBD oil it is also formulated to contain these menopause supporting herbs.
DISCLAIMER: These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease. Consult with a physician if you have a serious medical condition or use prescription medications. A doctor’s advice should always be sought before before embarking on any new treatment.