Why is Self-Care Important when you Hit Menopause?
Menopause marks a significant transition in every woman’s life, a natural biological process that affects her body at all levels, including emotional, physical, mental, and more. Taking care of yourself during menopause is essential to providing the necessary support for your overall well-being, which includes managing menopause symptoms such as hot flashes, night sweats, brain fog, fatigue, mood swings, weight gain, and more. Broadly, the menopause transition phase is divided into four stages in ascending order: premenopause, perimenopause, menopause, and postmenopause, such that each can be differentiated from the others based on their characteristic symptoms.
A holistic approach towards managing menopausal transition in women involves combining a balanced diet with regular exercise, staying hydrated always, taking adequate rest, and engaging in activities such as yoga cum meditation to overcome anxiety, along with consuming menopause supplements. A wholesome diet, along with the additional menopause-specific supplements your body requires, helps maintain energy levels and addresses unpredictable shifts in mood, sleep, and basal body temperature during this phase. In other words, self-care empowers women to handle hormonal fluctuations better and support bone, heart, and cognitive health.
10 Self-Care Tips to Follow during Menopause
The top 10 self-care tips for women to take care of themselves during menopause are:
1. Reassess Your Diet
Nutritional needs change during menopause as estrogen and progesterone levels decline in women. It indirectly impacts muscle mass, bone density, body cholesterol levels, the excretory system, the body’s overall metabolism, along with her memory and concentration. In this scenario, you must:
- Focus on consuming nutrition-rich foods as eating plenty of fruits, veggies, whole grains, lean proteins, and healthy fats.
- Add Calcium and Vitamin D to the list to build your bone strength, such as milk and other dairy products, salmon, tofu, and more.
- Limit Processed Foods such as refined sugars, trans fats, and high-sodium snacks.
- Avoid having coffee, colas with caffeine, weight-loss drinks, and energy drinks completely.
- A consistent diet & balanced meals help maintain appropriate energy levels throughout the day.
2. Exercise Regularly
Engaging in some form of activity is one of the most effective ways to maintain your health and wellness during menopause. This not only helps maintain a healthy weight but also reduces the risk of women developing diabetes, osteoporosis, and any other heart-related diseases. Recommendations include:
- Exercise or take a brisk walk for at least 30 minutes every day during menopause.
- Include strength training (especially for your legs and hands) to strengthen your hands and legs.
- Join yoga or swimming classes to reduce anxiety and mood swings, as well as improve your cardiovascular health and your sleep cycle.
- Incorporate pelvic floor exercises, such as Kegel exercises, into your routine to improve bladder control and reduce urinary incontinence.
3. Importance of Relaxation and Meditation
Hormonal fluctuations can lead to irritability, anxiety, and unnecessary stress. Combining relaxation techniques with yoga, meditation, deep breathing, Tai Chi, or Aikido can prove to be highly beneficial in managing diverse menopause symptoms. To avoid overthinking, try to indulge in activities that bring you joy, such as reading, painting, gardening, or spending time with your loved ones. Consider joining support groups or online communities for information on menopause during these crucial years.
4. Reduce your Alcohol Intake
Alcohol can worsen hot flashes and add unnecessary calories to your body, further disrupting your sleep cycle. Limit your alcohol intake as much as possible to support the body's overall metabolism, helping it maintain hormonal balance during varied menopausal stages. Switching to healthier options like natural juices, sparkling water with lemon, and more is recommended to reduce mood swings, improve sleep quality, and keep up your energy levels during the day.
5. Quit Smoking
Smoking increases the chances of blood clots and deteriorates menopause-related ailments such as hot flashes, night sweats, forgetfulness, and mood swings. It also increases the likelihood of contracting heart diseases, osteoporosis, and chronic lung issues. Nicotine, present in both cigarettes and smokeless tobacco products, acts as a stimulant. This makes it harder for them to fall asleep, disturbing the restorative rest their body needs during menopause. Quitting smoking not only helps ease menopausal discomfort but also enhances your overall longevity and vitality.
6. Look After Your Skin and Overall Hygiene
- Address Vaginal Dryness as Priority:
- Use a water-soluble vaginal lubricant to keep itching and the risk of developing infections at bay.
- Apply vaginal moisturizer regularly to maintain hydration levels.
- Declining estrogen levels induce hormonal changes; hence, the use of vaginal estrogen creams or suppositories is recommended for restoring elasticity.
- Avoid using harsh soaps or douches to prevent disturbing the natural vaginal microbiome.
- Take Care of Your Dental Hygiene:
Menopause increases the risk of gum disease, dry mouth, inflammation, and tooth loss, which are indirectly linked to cardiovascular diseases and osteoporosis. Thus, during menopause.
- Brush and floss twice daily.
- Schedule regular dental checkups to monitor gum health.
- Consume sugar-free gums or lozenges to enhance saliva production.
- Decrease consumption of sugary and acidic foods, as they can erode tooth enamel and amplify dryness.
- Skin Care and Its Rejuvenation:
Unpredictable hormonal changes during menopause often are the root cause behind the skin’s thinning, reduced elasticity, and increased dryness. To effectively handle these menopause symptoms.
- Keep yourself hydrated and moisturize regularly with formulations rich in ceramides or hyaluronic acid.
- Avoid foaming or alcohol-based products for cleansing. Instead, opt for gentle, hydrating cleansers.
- Protect your skin from harmful UV radiation with a broad-spectrum SPF sunscreen.
- Consume food items rich in antioxidants, such as berries, nuts, leafy greens, and seeds, to promote rapid skin renewal and obtain a natural, healthy skin glow.
- Additional Hygiene Tips:
- Wear breathable cotton underwear to reduce moisture build-up and prevent unnecessary irritation, itching and other infections.
- Change sanitary products frequently.
- Apart from regular bathing, manage night sweats and body odor with gentle, aluminum-free deodorants.
- Vouch for topical treatments or specific menopause tablets to manage the underlying hormonal balances after consulting a healthcare professional.
7. Take Adequate Rest
One of the most overlooked yet essential facets of self-care is quality sleep in women. Hormonal fluctuations often disrupt sleep patterns, leading to insomnia, night sweats, and fatigue. These further aggravate other menopause-related symptoms such as stress, mood swings, irritability, brain fog, hot flashes, unprecedented panic attacks, and low energy levels.
- Create a relaxing bedtime routine, wear breathable clothes and keep your environment cool to get a restorative sleep that allows your body and mind to rejuvenate.
- Avoid using electronic gadgets and consuming caffeine, alcohol and heavy meals close to bedtime to maintain a proper sleep cycle.
- Maintain a consistent sleep cycle as it regulates your body clock, which indirectly impacts hormonal regulation, improves mood stability, enhances metabolism, and strengthens body immunity, which aids in better dealing with menopausal transition.
8. Go for Regular Health Screenings
Visiting the doctor regularly during menopausal transitions holds paramount importance. Whether it’s ruling out blood pressure, cholesterol, diabetes, or loss of bone density, early detection helps prevent the development of any serious health complications associated with menopause. In case of deficiencies in the test reports, ask your healthcare professional to suggest the intake of ayurvedic menopause tablets rich in Vitamin D, Vitamin B, calcium, magnesium, and other essential nutrients that assist in coping with your current menopause transition.
9. Seek Help
Women must be well-informed about menopausal transitions and the symptoms associated with them. In case you find yourself in the middle of intense emotional turmoil, losing confidence earnestly, experiencing severe mood swings or irritability, loss of appetite or frequent memory lapses with difficulty in concentrating, seek professional help immediately! Deteriorating menopause symptoms signal the need for external support in the form of hormonal replacement therapy (HRT), non-hormonal medications, menopause supplements, or natural remedies. Going for therapy and counselling sessions, along with becoming a member of support groups, is advised in this scenario, as they provide women a safe place to share their experiences and solicit help in times of need.
10. Stay Hydrated
Water acts as your elixir of life during menopause. Drink between 8-12 glasses of water daily to ease bloating, dryness, and hot flashes. Drink at regular intervals and avoid carbonated beverages at all costs.
On a Conclusive Note
Menopause is a natural phase of every woman's life, indicating the end of her reproductive years as she ages. Remember, you are not alone, and there is nothing to be afraid of ! Self-care in the form of a balanced diet accompanied by regular exercise, drinking enough water, and a restorative sleep cycle helps significantly improve your overall well-being. Small lifestyle changes help navigate various menopausal stages with ease. However, in cases where menopausal symptoms begin to hamper one’s daily routine, consult the doctor immediately. They will guide you with the right menopausal supplements, therapeutic options, and personalized lifestyle recommendations to make you feel better.
