If you’re like a lot of us, you came into this stage of menopause thinking you were going to experience a few symptoms like hot flashes & irregular periods & that by monitoring your hormones, you would be able to find a pill or a more natural alternative that would balance things out for you until you get to the other side.
And, like most of us, you didn’t realize that it was going to be such a significant physical & emotional transformation. You didn’t realize there were other symptoms or that everything that was working ‘just fine’ would suddenly be messed up & require change.
Thankfully, a lot more women are talking about this phase more openly & sharing experiences so you can begin to recognize what is normal & what is not.
It’s true there is no magic pill for menopause (sorry to say). But, it doesn’t have to be as HARD as we make it!
This stage DOES require some simple changes to our nutrition + lifestyle habits so we can reduce our symptoms + support our bodies through this transition in the healthiest way possible.
If you are ready to explore, I’m ready to help guide + cheer you on along the way.
Here are just a few tips to get you started:
Nutrition:
During this stage, it’s important to give your body the best fuel you can give it – consistently & holistically.
- Don’t skip meals. Eat consistently to keep your blood sugar balanced.
- Avoid added sugars. These are often hidden in ‘healthy’ foods like yogurts, nut milks, protein bars, crackers, salad dressings.
- Eat more leafy greens & cruciferous vegetables. These are super important right now. This fiber & the added micronutrients help with hormonal balance & detoxification.
- Focus on balanced meals & nutrients rather than restricting calories or fats/carbs. Ideally, you want protein, fats & fiber in every meal. Eating this way will reduce symptoms & help you feel better & more energized.
Movement:
During this stage, exercise & movement are more important than ever. We often don’t realize that we have ‘slowed’ down our energy output – whether by skipping workouts or adjusting to physical limitations (whether fatigue or anxiety or menopause symptoms).
- Add resistance & weight training to your workout routine
- Try new movement – like hiking, yoga, dance, swimming, etc.
- Walk more – this can be as simple as parking your car further away from the door or taking the stairs or getting out for a quick walk after lunch or dinner
- When you meet up with friends, take a walk or hike together. Don’t sit. Move!
Stress:
Stress wreaks havoc on our hormones (not to mention every other part of our bodies). While it’s hard to avoid, you can certainly practice healthy ways of managing it.
- Get outside as much as you can
- Walk barefoot or do some gardening to ground yourself
- Practice meditation & mindfulness
- Talk a walk
- Prioritize time for yourself – doing things you love
- Practice new methods of stress reduction that don’t involve alcohol or eating out – good for stress levels, grounding & bone health
Sleep:
Sleep issues are common at this stage. Don’t let them get the best of you. Instead, find ways to strengthen your nighttime routine & support your body to rest well.
- Stop eating a few hours before bedtime
- Turn off screens a few hours before bedtime
- Get good exercise during the day
- Get a few minutes in the morning sun to set your circadian rhythm for the day
- Do something quiet to relax before you go to bed
- Journal
Environment:
Most of us are unaware of how endocrine-disrupting chemicals are adding to our body burden & contributing to menopause symptoms.
- Start making safer swaps to your personal care products (body, skin, makeup, teeth, etc.)
- Make some clean swaps to your household cleaners (laundry, bathroom, kitchen, etc.)
- Avoid plastics when possible – single use, food packaging, to-go packaging
- Store food in glass & get rid of non-stick cookware.
- Clean up the products – personal care, cleaning
These are just a few of the many lifestyle habits that contribute to our overall health & reducing menopause symptoms. You don’t have to do them all at once. Just choose an area that speaks to you where you are right now & start making some small changes. In a short time, you will realize how those little changes go a long way.
Need help in any of these areas? I’d love to help you out. I offer programs that address each of these areas. Use the link below to schedule a free consultation where we can chat more specifically about your needs & how we might work together to set you up for a smoother menopause transition.
