Embracing Menopause Positively: A Guide to Navigating Change with Health and Wellness
Blog post in partnership with Neuaura
The Menopause can be so wildly different for everyone. I can’t believe the number of weird and challenging symptoms that can occur! Brain fog really knocked my confidence.
Although it is a natural phase of a woman’s life, marking the transition from the reproductive years to a new chapter, it comes with its fair share of challenges. It’s the time we need to prioritise our wellbeing. For me that means working out and trying to improve my nutrition & get enough sleep. By embracing a holistic approach that encompasses proper nutrition, regular exercise, informed decision-making about hormone replacement therapy (HRT), and other self-care strategies, women can navigate this transition with strength and vitality.
1. Nutrition for Menopause:
Eating a well-balanced diet can have a significant impact on how you experience menopause. Focus on nutrient-rich foods that support hormonal balance and bone health:
Phytoestrogen-rich foods: Incorporate foods like soy, flaxseeds, chickpeas, and lentils into your diet. These contain natural compounds that can mimic estrogen in the body and help alleviate some menopausal symptoms.
Calcium and Vitamin D: Maintain bone health by consuming foods rich in calcium (dairy products, leafy greens, almonds) and vitamin D (fatty fish, fortified foods, sunlight).
Omega-3 fatty acids: Include sources like fatty fish, chia seeds, and walnuts for their anti-inflammatory properties, which can help with mood swings and joint discomfort.
Menopause-specific supplements: Consider adding a menopause-specific multivitamin or supplement to your routine. Look for options containing vitamins B, C, D, E, as well as minerals like magnesium and zinc that support overall health during this phase.
The menopause supplement I have been taking for the past few weeks has helped me overcome some crushing tiredness I was experiencing in the evenings. The Neuaura Daily Menopause Supplement is specifically formulated with 12 essential and clean ingredients to help support your body through each stage of the menopause cycle. Whether you are in perimenopause, menopause or postmenopause, Neuaura will help bring the stability and balance that you have been looking for to help you tackle the daily menopause struggles, such as mood, energy, hot flushes and more.
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2. Exercise and Physical Activity:
Regular physical activity not only supports physical health but also positively influences mood, sleep quality, and overall well-being during menopause:
Aerobic exercises: Engage in activities like walking, jogging, swimming, or dancing to improve cardiovascular health and boost mood through the release of endorphins.
Strength training: Building muscle helps maintain metabolism and bone density. Include weight-bearing exercises such as lifting weights or practicing yoga.
Mind-body practices: Yoga, meditation, and tai chi can help manage stress, improve flexibility, and promote relaxation.
I enjoy running normally – I love the fact it is a free activity (apart from running shoes and a bit of kit), I can go with my friends and have a good chat, get some fresh air. It is mood boosting and great for bone strength at this stage of life; however my lower back is finding it too high impact at the moment. If you can’t run a brisk walk is a really good alternative.
I’ve also been strength training weekly for the past 12 months and I am loving it – I’ve grown muscles where there were none and the camaraderie and gym buddies is an added bonus I hadn’t even thought about when I signed up. It’s a luxury for sure to join a gym – but the positives make it worth considering. Of course you can and should incorporate some hand weights and resistance bands to your routine, whether you join a gym or not.
3. Hormone Replacement Therapy (HRT):
HRT involves replacing the hormones (usually estrogen and progesterone) that decline during menopause. While this approach is not suitable for everyone, it can provide numerous benefits when administered under the guidance of a healthcare professional:
Alleviation of symptoms: HRT can effectively relieve hot flushes, night sweats, vaginal dryness, and mood swings.
Bone health: Estrogen replacement can help prevent bone loss, reducing the risk of osteoporosis.
Heart health: Some studies suggest that starting HRT early in menopause might have cardiovascular benefits.
I started taking HRT about six months ago and really haven’t looked back. My woolly head has cleared, I can remember things again – I don’t feel like I’m living in a fog anymore. It was getting me down and knocking my confidence.
I think this had been going on for a long time and I was putting it down to my age which seems ridiculous now! My moods are more balanced and I feel like a younger version of myself. (I also think that the HRT has contributed to my hair and nail health – along with taking biotin and collagen.)
4. Additional Strategies:
Stay Hydrated: Drinking plenty of water supports overall health and can alleviate dry skin and vaginal dryness associated with menopause.
Sleep Hygiene: Prioritize good sleep habits to combat insomnia and ensure you get enough rest.
Social Support: Connect with friends, family, or support groups to share experiences and feelings during this transition.
Mindfulness and Stress Management: Practices like deep breathing, mindfulness meditation, and progressive muscle relaxation can help manage stress and anxiety.
Consult Your Healthcare Provider: Before making any significant changes, consult your healthcare provider to discuss the best options for your individual needs and medical history.
Embracing menopause positively involves recognizing this phase as an opportunity for growth and transformation. It also means understanding that the perimenopause can start pretty early – thirties or forties. In my early to mid-forties, before I started exercising I started to put on weight – I was also comfort eating as my mood was low. I remember catching sight of myself in a department store mirror –I thought I looked frumpy and felt old. I honestly thought my best years were behind me and life would be downhill from then on. What a terrible mindset, but it wasn’t my fault – I really felt it at the time!
Now I look back and think if only I knew how good I could actually feel in my 50s! Even though there are obviously bumps in the road, I am more able to cope with them.
By nurturing your body through nutrition, exercise, self-care practices, and informed decisions about HRT, you can navigate menopause with resilience, maintaining your well-being and quality of life. Remember, every woman’s experience is unique, so tailor your approach to suit your personal needs and preferences.
I hope this blog post is useful. Feel free to comment your thoughts!
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