Navigating Menopause Naturally

Menopause is one of the most impactful and important transitions during a woman’s life, and while many individuals transition through this time with ease, many women are left dealing with uncomfortable symptoms. They may experience brain fog, fatigue, irritability, increased joint pains, hot flashes, night sweats, sleep disturbances, and many more! 

Life Transitions

As hormone levels change, other life transitions may occur simultaneously, causing additional stress or strain. You may be changing careers, thinking about retirement, or living in an empty nest for the first time. All of these changes can be overwhelming individually, but combining them with the hormonal fluctuations of menopause can exacerbate symptoms and may make it more difficult to care for yourself. 

Menopause should be a time to slow down, rest, and nourish your body as you adapt to new changes. Now is the time to evaluate the things in your life to see if they are still serving you, and consider decluttering anything that may be standing in the way. Consider this transition a time to explore new hobbies or interests and take a step outside of your normal routine! Most importantly, this is a time to take care of yourself. You may find this difficult to do as you have always cared for everyone else, so here are a few things to prioritize if you are unsure where to start:

Movement

Walking, tai chi, yoga, Pilates, and strength training each have distinct benefits and purposes. Ideally, we want to focus on a combination of these exercises to support cardiovascular health, balance, strength, and mobility. Incorporating weight training is non-negotiable as long as you are physically able, as it will support your muscles and bones and reduce the risk of falls and fractures in the future.

Diet and Nutrition

If you find your diet full of ultra-processed and packaged foods, now is a great time to re-evaluate your eating habits and make room for new changes. Focusing on whole, unprocessed foods as much as possible will help provide your body with the essential nutrients it needs to fuel your days. Ensuring that you are getting protein with each meal is also essential, as we need these building blocks to help support the muscles that we are building through exercise

Sleep

During sleep, our bodies rest and recover, and it should be considered another non-negotiable for optimal health. It is common for sleep disturbances to happen during perimenopause and menopause, so seek help as soon as you notice any changes! Prioritize and stick to a regular sleep schedule. Turn off all electronics and avoid screens for at least one hour before bed, which helps to support a natural circadian rhythm. Drink a relaxing cup of tea in the evenings before bed, or take an Epsom salt bath to help you wind down. 

Stress Management

Dedicate time each day to things that bring you joy or spark creativity, as this helps support a healthy nervous system and can help keep you feeling balanced. Spend time outdoors every day to connect with nature and ground yourself, and consider incorporating meditation, mindfulness, or deep breathing for additional stress-management support. 

If you have already entered this transition period in your life, or are expecting to soon, and need additional support, all of our providers at RNM are happy to help! We will discuss your past medical history in depth, any symptoms or concerns you may have, and your lifestyle habits, and we will create a comprehensive plan to support you as you enter menopause.