New Year is always a time for reflection and a good time to remind yourself that menopause is a transition period in life.
Here, our Founder Jane shares her top tips for taking time out for yourself and in turn easing some menopausal symptoms.
Mindset Goal – Transition
Like puberty, menopause is a period of significant hormonal transition in life for women. Viewing peri-menopause / menopause as a transition can help you get through the worst of the 34 menopausal symptoms whenever they occur, rather than view them as all-consuming. Think of yourself emerging from the menopause like a beautiful carefree butterfly.
Cognitive Behavioural Therapy (CBT) is reflective by nature and helps you focus on the links between physical symptoms, thoughts, feelings and behaviours. In turn, helping you develop coping skills and strategies eg. Keep a diary of hot flushes and other menopause symptoms and see if you can identify the triggers which you can then address to reduce their impact.
January isn’t the best time to start exercising outside if you are not used to it, but a gentle walk will help you get out of the house and boost your mood by being outside in the daylight – however grey!
If you haven’t tried it a weighted hula hoop is fun, you can use it whilst watching tv and I have found it helps in keeping the menopausal spread across the waist down! Aqua aerobics is fun, undertaken in warm water and you don’t need to be able to swim to enjoy it.
After the excesses of Christmas, a diet is hard to start especially if you overindulged. Remember we eat with our eyes and the more colourful our plate the more likely we are to want to enjoy eating. Make your own coleslaw – chop up any veg in the fridge and you can control the amount of mayonnaise used if at all. Shredded sprouts, sugar snap peas, mangetout, celery, peppers and spring onions are all nice additions to the usual cabbage and carrot mix. Try to ensure that half your plate is full of colourful and dark green vegetables, the latter being key to managing oestrogen levels.
Time for Me
During the menopause women often find themselves as the ‘squeezed middle’ between caring for parents and children. Remember you don’t have to do everything, take time out to do something that makes you feel relaxed and happy, for me always a bubble bath and movie.
Fly like a butterfly into the New Year, Love Jane x