Most people think about honoring romantic relationships during the month of Valentine’s Day – but what about honoring your relationship with yourself? ❤️
February, the month of love, ❤️ can be a gentle nudge for women in midlife and experiencing menopause to examine how they honor themselves.
Let’s Start with a healthy diet.
As February’s the month of love, it’s a good idea to create a heart-healthy diet. According to the National Institutes of Health, heart disease is the second-leading cause of death for women in midlife (right behind cancer.) [1] Take good care of your heart by dishing up some heart-healthy recipes with fresh ingredients. Notably, guidelines include increasing your consumption of fiber-rich plant foods (fruits, vegetables, grains, legumes, raw nuts and seeds). For example, try this low-sugar black bean burger, here: https://holistic-healthandwellness.com/black-bean-burger/
Many years of poor diet with insufficient nutrition will aggravate menopausal symptoms.[2] Therefore, it’s essential to prioritize proper nutrition to reduce uncomfortable symptoms.
Studies show that a diet consisting mainly of whole grains, seeds and nuts, vegetables and fruit help women experience menopause with as little discomfort at possible. [3]
Move Your Body Frequently to Reduce Menopausal Symptoms
Regular exercise can help reduce unpleasant menopausal symptoms. In particular, studies reveal that regular exercise can help reduce the frequency and severity of hot flashes. In addition, regular exercise can help moderate the mood fluctuations that can occur during menopause and improve the cardiovascular system. [4] The other benefits of regular exercise include:
- Decreased cholesterol levels
- Decreased bone loss Improved ability to deal with stress
- Improved circulation
- Improved heart function
- Improved oxygen and nutrient use in all tissues
- Increased endurance and energy levels
- Increased self-esteem and mood
- Reduced blood pressure [5]
Regular walks, in specific, can help prevent osteoporosis, a condition that can begin forming in women in midlife. [6]
Honor Yourself By Making Sleep A Priority
Consider these quotations by successful women:
“The way to a more productive, more inspired, more joyful life is getting enough sleep.” – Arianna Huffington
“I love to sleep. When I’m rested, I’m at my best.” – Halle Berry
It’s no secret that women in midlife and going through menopause can experience insomnia.
According to a study published on the National Institutes of Health website, vasomotor symptoms – an umbrella term used to describe hot flashes and sweating – affect up to 80% of women during menopause transition. These can interfere with sleep, and the most common complaint is nighttime awakenings.
Sleep disturbances may arise during the menopausal transition and post-menopause in association with primary sleep disorders, such as SDB (Sleep disordered breathing) restless legs syndrome (RLS), and periodic limb movement disorder (PLMD). SDB is characterized by snoring, upper airway obstruction, inspiratory flow limitation, and excessive daytime sleepiness. RLS is a disorder that causes an overwhelming urge to move one’s legs, while PLMD is a sleep disorder characterized by repetitive, involuntary movements of the limbs during sleep. It can cause insomnia and daytime sleepiness and fatigue. [7]
In addition, mood fluctuations – specifically depression – can also impede a good night’s sleep.
So what’s the solution?
The study concludes that cognitive-behavioral treatment of insomnia (CBT-I) is considered the primary intervention for patients with chronic insomnia and is superior to sleep medication alone in the long-term. [8]
In addition, the National Institute of Aging (nia.nih.gov/) offers more holistic, common-sense approaches. These include:
- Following a regular sleep schedule
- Avoiding napping in the late afternoon or evening
- Developing a relaxing bedtime routine
- Avoiding watching television or using electronic devices in the bedroom
- Keeping your bedroom at a comfortable temperature
- Exercising at regular times each day, but not close to bedtime
- Avoiding eating large meals close to bedtime
- Avoiding caffeine late in the day
- Avoiding alcohol later in the day [9]
Celebrate Your Body – Your Oldest Friend, Your Steadiest Companion
Instead of focusing on varicose veins, celebrate your body. Honor what your body can do. Celebrate that you can listen, see, speak, hear, smell and touch. Honor your legs that carry you from your car to the grocery store, you arms that carried your baby, and your lips that kiss your partner. Many have found peace and contentment in gratitude.
As a woman in midlife and undergoing menopause, focus on body positivity by treating yourself to a massage, a spa day, a bubble bath or flattering swimsuits.
You might even want to celebrate the divine feminine with paintings by women, featuring women, or even accenting your home with voluptuous female statues. Celebrate the gift of evolving femininity during midlife and menopause. You can be as creative as you’d like – you’re bound to find a way to honor your body!
Have Fun and Play!
Refill your cup by nurturing your hobbies.
Women in midlife or undergoing menopause might have more time than when they were younger. With older children and established careers, they may have more of a work-life balance than when they were younger.
Whether it’s taking martial arts, learning a language at a local school, painting, creating jewelry, or volunteering, hobbies can refresh and revive you.
According to a study published online by Nature Medicine, having a hobby is good for your health, mood, sense of gratitude and contentment. Researchers analyzed 5 studies spanning 93,000 people in 16 countries. Compared with people who didn’t have hobbies, those who did reported better health, more happiness, fewer symptoms of depression, and higher life satisfaction. The findings were similar across all countries. [10]
In Conclusion:
Enjoy a rich life as you age. This includes loving yourself as a woman in midlife and menopause. Extend it beyond February to practice self-love, self-care and self-compassion daily. Your body, mind and soul will thank you!
If you’d like a complimentary clarity session to come up with a holistic roadmap to help practice self-care and manage menopause symptoms naturally, contact Lynne Wadsworth by filling out the form here to schedule your free call: https://holistic-healthandwellness.com/contact/
References:
1 www.nih.gov
2 “Encyclopedia of Natural Healing,” by Zoltan Rona, M.D., et al (page 944).
3 “Encyclopedia of Natural Healing,” (page 944)
4 “Encyclopedia of Natural Medicine, Revised 2nd Edition” by Michael Murray, N.D. and Joseph Pizzorno. N.D” (page 642).
5 “Encyclopedia of Natural Medicine” (page 642).
6 “Encyclopedia of Natural Healing,” (page 943)
7 Sleep Med Clin. 2018 Sep;13(3):443–456. doi: 10.1016/j.jsmc.2018.04.011
8 Sleep Med Clin. 2018 Sep;13(3):443–456. doi: 10.1016/j.jsmc.2018.04.011
9 https://www.nia.nih.gov/
10 Mak, H.W., Noguchi, T., Bone, J.K. et al. Hobby engagement and mental wellbeing among people aged 65 years and older in 16 countries. Nat Med 29, 2233–2240 (2023). https://doi.org/10.1038/s41591-023-02506-1
