Self-care has been a topic on everyone’s lips in the past few years. However, not many know how you can use it to help menopause.
Self-care helps boost your mental and physical health, which is why it can be prevalent when you face bodily changes in menopause. So, read on if you’re looking to improve your self-care routine during menopause!
What is menopause?
If you are unclear with the term, menopause refers to a period in a woman’s life when menstrual periods terminate, and the ovaries stop secreting hormones. This transition impacts women in various ways.
For example, as the body starts to utilise energy differently, some women can put on weight easier due to how fat cells change, while others experience hot flushes and night sweats. Some women may also suffer from changes in heart or bone health and could experience vaginal dryness.
How can I practice self-care techniques during menopause?
While some women undertake hormone replacement therapy for menopause, not every woman wants or needs this. An alternative option is indulging in a fantastic self-care routine, which can nourish your mental and physical health. Take a glance at some of the most utilised techniques below!
- Do your research
Before anything else, you should research and educate yourself on what your body is experiencing. By having a clear outline of what is occurring in your body, you can learn what to expect and how you can handle the changes. Understanding this complicated process and its symptoms can ensure you make wholly informed decisions regarding your health and well-being.
- Eat healthily
Eating a healthy, balanced diet can ease menopausal symptoms. Therefore, you should focus on consuming lean proteins, fruits, vegetables, vitamins, minerals, and whole grains, while avoiding anything that could prompt menopausal symptoms. These sources include alcohol, caffeine, and spicy dishes. You should also avoid consuming processed foods containing refined sugar, especially as some women suffer from menopausal weight gain.
- Stay in shape
We advise that you work out for at least 30 minutes every day. This can help enhance mood, strengthen your bones, and boost weight management. By engaging in fun physical activities, you can also improve your sleep cycle and eliminate any unwanted stress. Exercises include jogging, yoga, swimming, walking, and playing badminton.
- Stress management
Menopause can bring on stress for any woman, making it crucial that you seek ways to help manage this. Thus, you should engage in a range of relaxation techniques. These could include yoga, meditation, or simply breathing. It would help if you also explored more activities that you find relaxing, such as going on nature walks or listening to soothing music.
- Keep cool
It’s common knowledge that menopausal women suffer from hot flashes, which can disrupt daily living. Therefore, you should explore ways to keep cool. To do this, you could try experimenting with a portable fan in public spaces or wear lighter, breathable clothing types. However, if you still can’t control your hot flashes, you could contact a medical professional to see if they can offer more efficient ways of dealing with them.
- Make sleep a priority
Many women suffer from disrupted sleep cycles during menopause. To prioritise your sleep, you could try getting into a better and more consistent sleep routine. You should attempt to go to bed and rise at the same times every day and night. Furthermore, you could avoid screen exposure before bed and ensure your sleep environment is cosy.
- Engage in some common rituals
While common self-care rituals won’t solve everything, they can help you relax during this difficult time. Therefore, treating yourself to a massage or hot bubble bath could be just what you’ve been looking for to spark some happiness.
- Say yes to helping hands
You shouldn’t be ashamed to get support from the people around you, whether this be a close relative, friend, or support group. Sharing your worries and struggles during this emotionally difficult period may offer you some comfort. After all, you could even gain some valuable advice from doing this.
- Drink water
This tip may be obvious, but it is nonetheless critical during menopause. After all, this condition can higher the risk of women contracting urinary tract infections, making hydration key to supporting your health.
- Contact your healthcare provider
If your self-care hasn’t been enough and you still suffer from menopausal symptoms, it may be worth contacting your healthcare provider for additional advice. Professionals like this can give you the right amount of empathy and correct guidance to help you deal with your challenges.
Hopefully, this has helped you give you an idea about how you can engage in self-care during menopause. This process impacts every woman differently, so exploring different techniques and finding out which works for you is integral. You could also find herbal supplements to help you feel better in our herbal supplements store.