Hello, this is Sabrina Johnson, back with another article to help all you goddesses navigate through your menopause. As a specialist in gynecology and obstetrics, it is my mission and passion to provide all of you with the best possible advice regarding this transformation phase in your life.
Menopause is an inevitable occurrence in any woman’s life, but that does not mean that her life is over. Most women go through unnecessary emotional strain in the years leading up to and during menopause because they fear that the best years of their lives are over.
This is not surprising since, in most cultures around the world, women are conditioned to believe that their worth solely depends on their child-bearing capabilities. And once she cannot do so anymore, her value has diminished.
Even Western cultures consider that her best years are over once she crosses her mid-thirties and largely propagate ways to stay young- as if reaching middle age and being menopausal is a bad thing.
Studies have shown that about one in four women in the US alone go through depression and anxiety at the onset of menopause. About 37% of the female population still does not have adequate knowledge about health requirements at this age.
Combined with the internal changes that the body goes through and the mood swings set on by hormonal fluctuations, this entire experience can be pretty overwhelming. However, does that mean you succumb to it? Not at all. Here is a survival guide to help you navigate this phase.
How to Feel Empowered During Menopause
Some women look for ways to delay menopause, but that hardly ever happens. Menopause will happen naturally, and instead of stressing about it, try to figure out ways to help you navigate this phase in a healthy and calm manner.
1. Set Goals
Setting some micro and macro goals for yourself during this time is essential. Instead of worrying and stressing about the inevitable, think of all the things you can do now that you don’t have to worry about period cramps and tampons!
Moreover, now you are sure to have some time on your hands, as your kids must be off to college by now. You can best use this period productively by traveling, learning a new language, or just picking up a new hobby.
This is the best time for any to grow. Educating yourself and doing activities you always wanted to do will surely make you feel empowered.
2. Develop a Self Care Routine
Due to hormonal changes in your body during this period, you could notice some changes that may leave you baffled and stressed.
Dry skin, the appearance of wrinkles, hairfall, and loss of subcutaneous fat can make you feel that age is catching up. And hence, it is essential to take time for yourself and indulge in a self care routine more than ever.
Find out what works for you. At this time, the collagen in the skin breaks down rapidly. Use products suited for mature skin and hair, and do not skip your me-time. If you have the budget, spend time relaxing in a tub, get luxurious massages, and invest in a new wardrobe. Taking care of yourself is the best thing you can do now.
3. Target Specific Needs
It is essential to target any specific needs you have at this moment. Menopause can bring its share of issues like knee pain, lack of appetite, insomnia and hot flashes. Instead of being overwhelmed by these issues, try to accept that you are going through them for a reason and can be managed.
By tackling one issue at a time and overcoming them one by one, you are sure to feel empowered instead of bogged down and worried.
It is crucial to be a part of a community during this period. Apart from your friends and family, being a part of a community allows you to meet more people. And no, by that, it doesn’t mean that you have to hang out with older people.
You can still go out, have fun, party, have outdoor picnics, or try hiking if that’s what you’ve always wanted to do. Being a part of any activity group will make you feel alive and young, which can ensure your mental and emotional well-being. It can also do a lot to take away most of your insecurities.
5. Create a Calm Space
It is vital to create a calm space for yourself during this time. There will be several responsibilities vying for your attention at any given time. In addition, you also have to deal with mood swings and hot flashes, which can sometimes be a bit too much.
Create a safe and cozy space where you can relax and forget about the rest of the world. It can be a room or even a cozy nook that has all your favorite things. It will help you calm down when you feel too overwhelmed.
Exercising is essential around this time of your life. Menopause usually sets in around fifty, and women gradually suffer from a lack of Vitamin D and calcium during this time.
Exercise helps in keeping your muscles supple and strengthens your bones. You don’t have to hit the gym if you don’t want to. You can simply go for long and leisurely walks in the morning or evening or do some simple stretches and crunches at home to keep yourself active.
6. Practice Yoga and Meditation
Your mental health is of utmost importance during this time. Yoga and meditation can help with that. It can help drown out the constant chatter and keep you calm and relaxed.
Moreover, yoga and meditation also release serotonin, which helps lift your mood. You can opt for guided meditation if you have trouble concentrating at first. A healthy mind will lead to a strong and healthy body.
Read Also: 5 Amazing Health Benefits of Vinyasa Yoga
7. Eat Healthy
You cannot afford to skip your meals during this period. Menopause often reduces the production of certain hormones, which reduces the absorption of minerals and nutrients in the body. Include lots of fresh fruits and vegetables in your diet.
Protect your gut health by adding probiotics like yoghurt and kimchi to improve digestion. Drink lots of water to keep your skin and hair hydrated and prevent constipation. Includes lots of leafy green vegetables and fish for Omega-3, which helps boost collagen.
8. Get Enough Sleep
Resting your body is essential during this period, and you must ensure you are getting a good sleep. Exercising regularly can help you sleep better at night. In addition, try a digital detox or switch off all devices about two hours before bed.
If you have trouble falling asleep, take a cold shower and listen to calm music. Improving your sleep patterns will help you combat the irritability that often happens during this time.
9. Seek Help
If handling menopause becomes too much for you, then you should seek professional help. A doctor or a therapist will be best able to help you. Do not keep quiet due to embarrassment. Menopause can have various effects on the body, and you need to understand what it requires during this time.
Menopause is the beginning of a new phase in your life. You can do so much now that you do not have to keep track of your periods! Always remember that any kind of misery you feel during this period because you have stopped ovulating, is primarily a social construct.