Menopause is called a natural phase of a woman’s life, but it feels anything but natural. The mood swings, the hot flashes, and the brain fog can turn your life upside down. There may be days when you don’t even feel like the same person anymore. While the physiological changes can be controlled to an extent, taking control of your thoughts and feelings is more important.
The first thing you must do is accept that your body is going through a hormonal upheaval. Your body and mind may feel different for a while, so you may need to adjust your lifestyle accordingly. As a woman, you may be juggling multiple responsibilities, but now you must prioritize your health over them all. Keep reminding yourself that the choices you make now, may help you become stronger for the future.
There is no magic spell to get through menopause. You just need to try different coping mechanisms, depending on your symptoms, and stick to whatever works. Below are some of the tried-and-tested techniques that have worked for others and may also help you.
1. Strengthen Your Body
The fluctuating symptoms of menopause can take a toll on the body. Keep your body strong by eating healthy. Including whole grains and lean protein in the diet is essential. These foods provide the necessary nutrients to support hormonal changes, maintain muscle mass, and stabilize energy levels. You can also use your diet to counteract common menopausal symptoms proactively. For instance, taking a UTI supplement with cranberry may prevent urinary tract infections naturally, without involving antibiotics.
Hydration is arguably just as important as proper nutrition. No matter whether you work indoors or outdoors, keep a water bottle with you to stay hydrated. Start cutting down on alcohol and caffeine too, as they may trigger hot flashes and disturb sleep. Also keep in mind, your sleep is precious. Quality sleep helps your body recover and manage the physical and emotional stresses of menopause. Safeguard it by investing in breathable bed linen or a bedroom fan to combat the night sweats. It’s difficult to have a good day unless you’ve had a good sleep the night before.
2. Fix Your Schedule
Getting all your work done on time is a crucial part of a good day. However, this is easier said than done when you’re feeling irritable or lethargic due to menopause. Accept the fact that you can’t do everything at once and readjust your schedule accordingly. Allow yourself to say “No” more often. Prioritizing tasks may give you more time to focus on what’s important, rather than end up fatigued.
Spend more time doing activities you love. Whether it’s mentoring junior team members or playing with the grandkids, surround yourself with people whose company you enjoy. It’s typically best to not take on additional responsibilities during this period. Take some time off, if possible, and find new hobbies that help you unwind. While relaxing is encouraged, staying active is mandatory, so make time to exercise regularly.
3. Know Your Options
Some women’s menopausal symptoms are mainly psychological while others are mainly physical. The intensity varies from one to another. Empower yourself by reading up on medical literature or listening to podcasts on the subject. Consider installing menopause apps where you can track your symptoms to recognize patterns better. The more you understand, the more you may be able to control.
Target the specific symptoms bothering you. If the hot flashes are annoying during work, keep a small fan or mist spray at your desk. If you’re feeling confused and forgetful, use a planner or set phone reminders to keep you on track. There are many tools available, find the ones that suit you best and give you some peace of mind.
4. Calm Your Mind
Menopause can be frustrating, but don’t take out your anger on yourself or your loved ones. Find healthy ways to release all the pent up emotions such as sports or even art. Journalling can also feel cathartic as writing down feelings encourages you to reconsider your thoughts and choices.
Deep breathing exercises are a must-try as well. They can provide relief to various menopausal symptoms like hot flashes, disturbed sleep, and generalized anxiety. The best part is they can be done anywhere, at any time. All you need to do is focus on each breath and feel the negativity leaving your body as you exhale. Once your breathing is recentered, it’ll be easier for you to recuperate and communicate.
5. Share Your Feelings
Talking about menopause can be awkward, but the people around you need to know if something is affecting your health. Family and friends may help more, making it easier for you to put your mind to rest. Talk to other women going through similar symptoms and learn from their experiences. Knowing there are others who feel the same way can make the journey easier.
If you’re unable to complete work assignments or meet deadlines, you should have a candid conversation with your boss. Explain the intensity of your physical symptoms and request flexible hours or frequent breaks. Being a menopausal-friendly workplace has become a trend recently, so encourage your company to hop on the bandwagon.
A Passing Phase
Menopause won’t last forever. Soon you’ll be back to your normal self, living up to your full potential and enjoying life. Keep the bigger picture in mind and your symptoms won’t feel that bad. Celebrate this phase of life, for it is also an achievement. The more you remember the obstacles you’ve surpassed, the more courage you’ll find to take on more challenges.
Every phase of life has its own difficulties, and the life of a woman has more than its fair share. From getting your period to pregnancy and childbirth, women brave it all. The concept of this being “normal” is a testament to the strength of a woman. Keep ploughing through to enter the next phase with the grace and grit that is a hallmark of a woman.