Menopause can be a time of significant changes and challenges for women.
Let’s face it, we have a lot to put up with!
There are the hormonal fluctuations and a plethora of symptoms to contend with, along with wild mood swings, hot blazes, and changes in sleep patterns.
Believe it or not, there is a positive side.
This new phase of your life is also an opportunity for growth, self-discovery, and a chance for us to embrace change.
What I’ve found to be most helpful during this challenging period with our health is that it is critical to prioritize self-care.
Creating regular breaks throughout your day for relaxation and rejuvenation can help menopausal women navigate this transformative journey with greater ease and well-being.
Of course, self-care is important for everyone, but self-care rituals specifically for menopausal women can make a significant difference in the experience you have through it.
Here are my best strategies to help you find some much-needed respite and nourishment for your self-care journey:
Explore Relaxation Techniques
During menopause, stress levels often increase, impacting our overall well-being. Exploring relaxation techniques and finding the ones that work best for you can make a difference.
- Aromatherapy is a simple addition to your self-care routine. You can take a relaxing bath and add essential oils known for their calming properties, like lavender or chamomile, or use them in a diffuser as you wind down for sleep.
- Relaxation can also be achieved through gentle exercises like restorative yoga or tai chi, which help release tension and promote a sense of calm.
- Guided imagery, meditation or visualization exercises can further enhance relaxation as you allow yourself to create peaceful mental landscapes.
- Reading before bed time is relaxing.
- Adding calming music or relaxing sounds such as waves or rain can help you unwind.
Indulge in Nourishing Skincare
Menopausal changes can impact the skin, leading to dryness, loss of elasticity, and other concerns.
Having a regular skincare routine that focuses on hydration and rejuvenation can be immensely beneficial.
- Consider using gentle cleansers, moisturizers, and serums specifically formulated for mature skin.
- Incorporate facial massages – and who doesn’t love indulging in those?
- For the do-it-yourselfers, consider using facial tools like jade rollers or gua sha as they can enhance blood circulation and promote a radiant complexion.
Always remember to protect your skin from the drying and harmful effects of the sun by applying sunscreen daily.
Engage in Pleasurable Activities
Menopause is the perfect time to prioritize self-indulgence and engage in activities that bring you joy and pleasure.
What nourishes your soul?
Identify hobbies or activities that you enjoy, and perhaps have put on the back burner through the buys years of establishing a career and raising a family. This is the perfect time to make time in your schedule for those activities regularly.
- Here are some examples:
- Painting
- Gardening
- Dancing
- Listening to music
- Writing
- Volunteering
- Taking up a new hobby
- Learning or mastering an instrument
Activities like these can help you reconnect with yourself, your soul and give you a deeper sense of fulfillment.
By dedicating a specific period of time in your day, week and month for something that brings you joy, you’ll also reduce your stress level and promote emotional and mental well-being.
Be More Mindful
These exercises can be invaluable tools for managing the physical and emotional changes that come with menopause. When you practice mindfulness, you create “present-moment awareness,” as well as reduce your stress, and enhance your overall well-being.
Some mindfulness practices to consider include:
- Deep breathing exercises
- Meditation
- Gentle yoga
- Being outside in nature (enhance this experience by removing your shoes and socks – bare feet grounded with the solid earth beneath them or cool water rushing over them washing your stress away)
These techniques can help you connect with your body and become more aware of your thoughts and feelings and find peace in the middle of the wild hormonal fluctuations you might be experiencing.
Healthy Lifestyle Choices
Living a healthy lifestyle is essential for everyone, but it can become especially important for women going through menopause.
This includes:
- Prioritizing regular exercise and engaging in physical activity – aim to move your body so you’re increasing your heart rate for 30-60 minutes each day (walking, swimming, strength training).
- Eating a balanced diet – filled with healthy fiber, whole foods and protein
- Getting adequate sleep – follow a sleep time routine that supports 7-8 hours of restful sleep each night
- Stay adequately hydrated – every cell in your body needs water – it’s a simple way to stay healthy
All of these healthy lifestyle choices will help manage your weight, improve your mood, and boost overall energy levels.
A nutrient-rich diet that includes plenty of fruits, vegetables, whole grains, and lean proteins can support hormonal balance and minimize menopausal symptoms. And, of course, getting sufficient sleep is crucial for both your physical and emotional well-being.
Self-Compassion Practices
I know for me, menopause was a time when I felt self-conscious about my changing body and I struggled with self-esteem.
If you can relate, then practicing self-compassion is essential for you. It involves treating yourself with kindness, understanding, grace and acceptance.
When you practice being compassionate with yourself, such as engaging in regular positive self-talk, practicing regular self-care rituals, and even adding self-reflective journaling, a sense of peace and acceptance can be fostered.
This can boost your confidence.
Celebrating your strengths, your wisdom, and accomplishments, as well as acknowledging and validating the challenges faced during menopause, can help you navigate this transition with greater resilience and self-love.
Establish a Calming Nighttime Routine
Creating a calming nighttime routine can promote better sleep and lead to your improved overall well-being.
Consider incorporating activities that help you unwind and relax before bed.
This may include:
- Taking a warm bath infused with soothing essential oils.
- Reading a book purely for entertainment purposes (as opposed to learning purposes – we’re trying to relax your overactive brain here).
- Practicing gentle stretching or yoga.
- Engaging in a mindfulness meditation or deep breathing exercises.
- Avoiding screens – at least an hour prior to when you’d like to begin your sleep-care routine.
- Creating a peaceful sleep environment, such as dimming the lights and using comfortable bedding, finding the right room temperature.
All of these steps can contribute to a restful night’s sleep.
When you embrace change and practice self-care, you’ll find out how essential it is for your physical, emotional, and mental well-being.
Of course, self-care is a deeply personal practice, just as every woman’s menopause journey is unique. It’s important, however, to honor your individual needs and experiences as you embrace this chapter of life.
Recognize these changes as normal, prioritize self-care, and savor the moments of relaxation and rejuvenation that will support you on your menopause journey.
If you find yourself trying to navigate the uncharted, and possibly treacherous, waters of menopause and would like some help setting up a self-care routine that’ll make a difference for you, schedule your free “HEALTHY YOU” Clarity Call with me today. (See how below.)
This is a complimentary session. We’ll discuss your menopausal journey and self-care goals, and by the end of our chat, you’ll have:
- Some strategies and solutions
- A simple Action Plan &
- Resources to help
How? Email me here: lwadsworth@verizon-net and let’s chat.
