Menopause is a natural biological process that marks the end of a woman’s menstrual cycles and fertility. It typically occurs between the ages of 45 and 55, although it can happen earlier or later for some. This transition is often accompanied by a variety of symptoms that are due to fluctuating hormone levels. This includes hot flashes, night sweats, mood swings, and sleep disturbances to name a few. Menopause also comes with a mixed bag of emotions. Let’s break down how to navigate this transition with a sense of empowerment and a positive outlook.
Stages of Menopause:
There are 3 distinct stages that occur during this journey. I have outlined them below.
Perimenopause:
This stage can begin several years before menopause when the ovaries gradually produce less estrogen. Perimenopause can last for approximately 4-8 years and is characterized by irregular periods and the onset of various symptoms.
Menopause:
Menopause is officially diagnosed when a woman has gone 12 consecutive months without a menstrual cycle. It is literally that one day that marks 365 days since your last cycle. Every day before is perimenopause and every day after is post menopause. Weird right?
Post Menopause:
The final stage refers to the years following menopause. Symptoms may lessen for some at this point but can still persist for others. At this time, it is essential to continue self-care and support yourself in a way that maintains overall wellness.
Maintaining a Positive Mindset:
Maintaining a positive mindset during the transition of menopause is crucial for an optimal experience. It doesn’t have to be doom and gloom, I promise. With the right healthcare team and supportive daily habits, you can live a full and vibrant life no matter what stage you find yourself in. The sooner you decide that you are not going to suffer in silence the sooner you will empower yourself. Here are some tried and true strategies to help navigate this phase with grace and optimism.
Accentuate the Positive:
Focus on the aspects of menopause that bring positive changes, such as the freedom from menstruation and the opportunity to take control over your body as well as your life. While you can’t change the fact that menopause will indeed happen, you can change the way you choose to experience it. Redefine your journey and explore new and existing passions. You are most likely at a time in your life where your career is established and your kids (if you have them) are self-sufficient so you can focus more on yourself than you have in the past. Embrace this new chapter of life with optimism and a sense of empowerment.
Prioritize Strength Training:
As estrogen levels decline during menopause, women are at increased risk of losing bone density and muscle mass. Incorporating strength training exercises into your routine can help preserve bone health, build muscle, and improve overall strength and mobility. It will also give your mood and energy levels a boost so it’s well worth your time and effort.
Dial Back Cardio:
While cardiovascular exercise is still essential for heart health, it also puts stress on the body that tends to increase cortisol levels. Cortisol is the stress hormone that is known for increasing stubborn belly fat. At this stage in the game, you want to aim for lower cortisol levels and backing off the cardio sessions is a good way to support those efforts. Consider swapping out some of your cardio sessions for strength training or low-impact activities like yoga, walking, or swimming, which can still provide cardiovascular benefits without as much stress on the body.
Focus on Healthy Nutrition:
A balanced nutrition plan rich in whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats can support hormone balance and overall health during menopause. Be sure to include foods rich in calcium and vitamin D to support bone health, and minimize processed foods such as sugar and caffeine, which tend to make menopause symptoms worse.
Prioritize Self-Care:
Menopause can be a challenging time both physically and emotionally. Prioritize self-care activities that help reduce stress and promote relaxation, such as meditation, deep breathing exercises, spending time in nature, or indulging in a hobby you enjoy or one that you have always wanted to try. Taking care of your mental and emotional well-being is just as important as caring for your physical health.
Find a Menopause Specialist:
Seek out a healthcare provider who is knowledgeable and experienced in managing menopause. A specialist can help you navigate symptoms, explore treatment options, and address any underlying health concerns or hormone imbalances to get to the root cause. Having a supportive healthcare team can make a significant difference in your menopause journey. It definitely has in mine!
My journey:
After just one visit with my primary care and one visit with my naturopath (and several lab visits) I was able to rule out food sensitivities and focus my energy into lowering my cortisol levels instead of wondering which hormones were out of balance and what I should be spending my time on. Now I know it’s all about stress reduction for me.
Even just the knowing has helped. I think for me, wondering where I was going wrong was taking up a lot of my energy and bringing me down. I’m going to go out on a limb and say I don’t think I’m alone in this. I urge you to call your Dr. and book an appointment to have a conversation about where you are at with your menopause journey and get some labs done so you know where you stand.
Take Action:
Another step to optimize your menopause journey is to hire a health coach with menopause knowledge. Hint, hint, that’s me! I have a 6-week program outlined to set you up for menopause success. You may start confused and frustrated but by the end of 6 weeks you will establish new habits that support this new phase in life, solidify existing ones that just may need a tweak or 2, and leave the program with a new lease on life! Sign up today!
Maintaining a positive mindset during the transition of menopause is essential for embracing this new phase of life with grace and resilience. By focusing on these habits and seeking support from knowledgeable menopause professionals, you can navigate menopause with confidence, vitality, and a positive mindset. Remember, menopause is not the end, but the beginning of a new chapter filled with possibilities and opportunities for growth and self-discovery.
Want more? Check out some of my other blogs about balancing hormones and being fit after 40. Don’t forget to take action and sign up for my Menopause Mastery Challenge! Not ready to dive in? Test out my new app with a 2-week free trial and book a free call with me to address your concerns.
Wishing you much love, health, and happiness,
Christine
