How to Feel Your Best During Peri menopause and Menopause
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by Sheila Olson
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Going through menopause can at times feel like you’ve lost control of your body. With symptoms like weight gain, nausea, headaches, brain fog, mood swings, and hot flashes. Thankfully, there are a number of things you can do during this transitional period to look and feel your best!
Here are some tips to help you practice self-care for your mind and body during menopause.
Love the Way You Look
Menopausal bodies go through many changes. It can be tough to be happy with your body when you’re watching it change before your eyes. Be gentle with yourself, avoid negative self-talk, and give your body some love. Grounding yourself through breathing and mindfulness practices can be helpful; observing any thoughts without judgement, acknowledge the thoughts and simply let them go. Replace any self criticism with self encouragement and self care practices.
De-Stress Your Home
The fluctuation of hormones during menopause can worsen symptoms of stress and anxiety. Now is a good time to refresh your living space so it fosters a sense of calm. Your home environment can impact your mental health more than you may think! Create an atmosphere that feels positive, healthy, and healing. Clean, declutter, redecorate, open the windows, and use color to boost your mood. De cluttering is probably the most effective way to say goodbye to the past and welcome in the new energy of the wise woman you are becoming. When we purge some or all the old material stuff collected over the years, it creates a space for fresh new energy to come in.
Prioritize Time for Yourself
Making time for yourself is essential for finding calm and happiness during this rocky period in your life. Schedule time for various self-care activities, like working on a relaxing hobby or practicing meditation. Get outside and enjoy nature, run a bubble bath, read a book, write in a journal, take a nap—do whatever you need to do! Regardless of what you’re doing, spending time alone will allow you to look inwards and listen to your own needs.
Consider Making Some Diet Changes
Diet is an important element of self-care. What you eat has a direct impact on how you feel, especially when your body is going through major changes. Eating or removing certain foods may help relieve some of your menopause symptoms, including insomnia, hot flashes, and depression. For example, research shows that menopausal women who eat more vegetables, fruit, fiber, and soy experience a significant reduction in hot flashes. As much as possible, try to avoid added sugars, processed carbs, and high-salt foods that can make you feel worse.
Stretch and Strengthen Your Muscles
Staying active throughout peri menopause and menopause can further help you combat symptoms and feel your best. Stretching and strengthening exercises, specifically, will help you maintain your bone density, mobility, balance, and flexibility. You’ll be less likely to experience a fall or injury in the coming years if your body is strong and flexible. Plus, taking steps to maintain your mobility will help you enjoy all of your favorite activities free from pain and stiffness.
Going through menopause can be challenging depending on your symptoms. Being in tune with and listening to your body through a mindful fitness practice can help you take care of your mind and body as you navigate this transition in your life. Most importantly, make more space in your life for acts of self-love, you might just find that menopause brings many positive changes to your life as well!
Are you looking for more tips on embracing aging? Check out some of the other articles from Own The Crone and learn to love this powerful stage in your life!
Here are some tips to help you practice self-care for your mind and body during menopause.
Love the Way You Look
Menopausal bodies go through many changes. It can be tough to be happy with your body when you’re watching it change before your eyes. Be gentle with yourself, avoid negative self-talk, and give your body some love. Grounding yourself through breathing and mindfulness practices can be helpful; observing any thoughts without judgement, acknowledge the thoughts and simply let them go. Replace any self criticism with self encouragement and self care practices.
De-Stress Your Home
The fluctuation of hormones during menopause can worsen symptoms of stress and anxiety. Now is a good time to refresh your living space so it fosters a sense of calm. Your home environment can impact your mental health more than you may think! Create an atmosphere that feels positive, healthy, and healing. Clean, declutter, redecorate, open the windows, and use color to boost your mood. De cluttering is probably the most effective way to say goodbye to the past and welcome in the new energy of the wise woman you are becoming. When we purge some or all the old material stuff collected over the years, it creates a space for fresh new energy to come in.
Prioritize Time for Yourself
Making time for yourself is essential for finding calm and happiness during this rocky period in your life. Schedule time for various self-care activities, like working on a relaxing hobby or practicing meditation. Get outside and enjoy nature, run a bubble bath, read a book, write in a journal, take a nap—do whatever you need to do! Regardless of what you’re doing, spending time alone will allow you to look inwards and listen to your own needs.
Consider Making Some Diet Changes
Diet is an important element of self-care. What you eat has a direct impact on how you feel, especially when your body is going through major changes. Eating or removing certain foods may help relieve some of your menopause symptoms, including insomnia, hot flashes, and depression. For example, research shows that menopausal women who eat more vegetables, fruit, fiber, and soy experience a significant reduction in hot flashes. As much as possible, try to avoid added sugars, processed carbs, and high-salt foods that can make you feel worse.
Stretch and Strengthen Your Muscles
Staying active throughout peri menopause and menopause can further help you combat symptoms and feel your best. Stretching and strengthening exercises, specifically, will help you maintain your bone density, mobility, balance, and flexibility. You’ll be less likely to experience a fall or injury in the coming years if your body is strong and flexible. Plus, taking steps to maintain your mobility will help you enjoy all of your favorite activities free from pain and stiffness.
Going through menopause can be challenging depending on your symptoms. Being in tune with and listening to your body through a mindful fitness practice can help you take care of your mind and body as you navigate this transition in your life. Most importantly, make more space in your life for acts of self-love, you might just find that menopause brings many positive changes to your life as well!
Are you looking for more tips on embracing aging? Check out some of the other articles from Own The Crone and learn to love this powerful stage in your life!
Sheila Olson is a Personal Trainer. She created Fit Sheila to spread the word about her positive and encouraging fitness philosophy. She supports her clients progress by incorporating mindfulness into her fitness sessions. Fitsheila.com