Menopause may be a fact of life, but its inevitability doesn’t make its impact less concerning. Sometimes an out-of-body, out-of-control experience, the hormonal roller coaster that signals menopause impacts every facet of life. However, you don’t have to play defense with this normal aspect of aging. Learn how to go on the offense, prepare for the changes ahead, and take control of your experience through menopause.
1. Support Your Body’s Changing Needs
If you get the sniffles, you don’t shirk the thought of reaching for a tissue. However, feminine changes like vaginal dryness often go neglected, and social stigma can be one of the main culprits. Don’t continue to suffer from dryness and instead incorporate a vaginal moisturizer into your self-care routine.
As estrogen decreases in menopause, vaginal moisture decreases, leading to thinning of vaginal tissue. This can cause burning, itching, and pain during intercourse, all of which can negatively impact your life. A vaginal moisturizer works to rehydrate vaginal tissue, restoring moisture retention in this sensitive area. With regular use, you can reduce dryness-induced pain and discomfort and improve your sexual wellness.
2. Reign in Your Sleep Routine
You’ve heard it repeatedly, but your body needs sleep to thrive, let alone survive. Sleep debt, when you have a long-term lack of sleep, can wreak havoc on a person at any age. In menopause, sleep is an even more important factor in wellbeing, influencing your mood, tissue repair, and memory.
Strive to establish a consistent sleep schedule, regardless of the day of the week. Your body craves reliability, so pinpoint a routine that allows for seven to nine hours of sleep. Cleanse your sleeping area of distractions, stress, and blue-light-emitting devices. If your bedroom houses your workspace, add a partition or put things away after you finish your day. Reserve your sleep space for relaxation, keep it cool and dark, and train your body to expect sleep upon entry.
3. Focus on Quality Nutrition
When you put quality ingredients into a recipe, it’s more likely that your dish will be delicious. Just as you’d prepare a meal well, so too should you fuel your body, especially in menopause. While this tip isn’t meant to take the fun out of life, it’s important to remember food’s role in aging.
Weight gain is common in menopause, as the body becomes less efficient and symptoms make cravings tricky. Focus on improving your protein intake to fuel your body with long-lasting energy and support muscle mass. Pair protein with fiber-rich grains and antioxidant-rich leafy green vegetables to support digestion and potentially reduce hot-flashes.
4. Rethink Your Free Time
In menopause, it’s common for other major life changes to be taking place simultaneously. Your career may be at an impasse or your children are grown and moving out. These life changes, paired with those going on in your body can inspire you to reassess your life. Don’t ignore these feelings, and instead be empowered to reset your trajectory. Make a list of your current state and then what your ideal future would be to help guide your efforts.
Enroll in a class just for fun, not to improve your chances at a promotion. Say no to the things you don’t like and yes to more of what scares and excites you. Blend obligations with things that make you happy and improve life, like having lunch or running errands with a friend. You’ll still take care of a need, like picking up groceries, but you’ll also feed your soul. Protect your free time and fill it with activities or lack thereof that restore your body and mind.
5. Get Moving to Support Healthy, Happy Aging
Researchers have long heralded an active lifestyle as a key component of healthy aging. Just like a machine runs better when used consistently, so does your body. Thankfully, you don’t have to commit to a high-impact activity to reap the benefits of healthy movement. Walking regularly, especially after eating has been shown to support digestion, even deploying recently ingested glucose to work.
Aim to get 7,000 or more steps per day, which you can track using a simple pedometer or your phone. If walking isn’t an option, do squats to get glucose moving, build muscle, and improve your mood. Modern-day sedentary lifestyles catch up to you fast, so utilizing muscles to combat deterioration can improve your metabolism and memory. Add mobility stretches to help keep your body limber, comfortable, and capable of navigating life’s surprises. Use your body, honor its efforts, and give yourself the gift of healthy, regular movement to more easily navigate menopause.
Menopause Isn’t the End, It’s the Beginning
While menopause may be the bookend on your sexual wellness journey, it’s not the end of everything. In this phase of life, you’re more likely to know who you are, what you’re about, and what you want. Take charge of this experience to reassess, reposition, and reinforce your life.
If it’s time for a career shake-up, a relationship reset, or a personal transformation, there’s no time like the present. Claim the opportunity to go into menopause, healthy, engaged, and informed, supporting your body, mind, and spirit amidst change.
