Self-care during menopause is important because changes in hormones cause various symptoms, such as irritability, insomnia and mood swings. At this stage of life, the body needs a lot of energy to adapt to hormonal deficiency, so the woman always feels tired. Acquire new daily habits of self-care and necessary to recharge.
If you always feel tired and cannot “supply” energy, here’s how to start practising self-care to recharge your body and decrease symptoms.
Why practice self-care during menopause?
Nowadays, women live an intense lifestyle today. Although most women work in various industry sectors, they continue to take care of domestic duties and care for elderly parents and grandchildren.
Now we need to develop self-love because our bodies need a longer period to relax and recharge. Finding time for self-care is key to improving quality of life and treating menopausal symptoms.
The woman’s body changes after 40 represent moments of crisis, signifying maturation, or can trigger maladjustments and even cardiovascular pathologies, diabetes, osteoporosis, mood, and sleep disorders. So, why not take a few minutes a day to get these benefits?
If menopause is inevitable in middle age, what to do?
Research conducted at Linköping University Hospital, Sweden. Showed that 30 minutes of relaxation and self-care during the day help reduce the menopause symptoms such as hot flashes, improve memory and concentration and help you sleep better.
“The study confirms that applied relaxation can help women with menopausal troubles. My hope is that women can be offered this treatment in primary care and from private health care providers,” Nedstrand says.
Self-care as supportive therapy in menopause.
Middle age is a period that needs more attention, not only in terms of physical health-related to menopause but also in terms of emotions. Self-care is a great strategy, but it’s more then goes beyond spending a few minutes talking to a friend or taking a shower.
Ask yourself permission to start practising self-care every day. It is not easy at first, but with time and consistency, it will be part of your routine, and you will never give up on this new lifestyle again.
It is impossible to treat the symptoms of menopause and the existential crisis of middle age only with medication. We have to change the way we live, be responsible for our well-being.
What is self-care?
Per Foucault, “Self-care must help man to heal his vices and defects, becoming a kind of complementary tool of medical art that seeks the same objective of curing not only physical but also spiritual diseases”.
Taking care of yourself means taking care of your person completely. Taking care of oneself takes time, patience and self-knowledge, achieved by attentive and loving listening.
Knowing oneself and having made peace with one’s limitations means accepting and welcoming oneself, therefore, with strengths and weaknesses.
Spending at least 30 minutes a day on self-care is not selfish. It means using time for your priorities. We should find the energy to focus on your needs, goals, align your life with new values, learn something new, or take care of yourself.
McGonigal, author of The Joy of Movement. He says: “Everyone understands that relaxation is important”,
However, nobody thinks about self-care while everything seems to be fine. Personal care is a form of self-love. We are more careful with cell phones, cars, bags … than with yourselves.
You will Loves Lifestyle Menopause Self-care
Self-care is also an art that the ancient Greeks already took very seriously.
The human being is not a dissociated mind and body, but body, mind and spirit. Self-care strategies should include healing the mind, body and spirituality.
To take care of ourselves, here are some ideas:
Self-care of the mind.
I) Set boundaries. Every dog has its day. The limit is like a border; it is a “private” space that cannot or must not be crossed. If you want to start new daily habits, you need to learn to say no and find time to heal yourself.
II) Surround yourself with people who are inspiring, who help you grow. You have probably heard Jim Rohn quote, “You are the average of the five people you are surrounded with”. Therefore, it is important to choose well who supports you in your mind.
III) Learn to meditate. Constant practice leads to great self-awareness and a clearer view of reality.
IV) Start a new hobby. A hobby helps us focus on the here and now. If we really love what we do, then we let go. We don’t think about what we should do next or what happened before.
V) Choose a book rather than a tv. The topic that stimulates your growth. Menopause self-care mind doesn’t have to be hard! Read at least 10 pages a day. When reading a book, it is necessary to remember a series of characters, their backstage, their stories and nuances, because all the details are intertwined with the plot. Therefore, the card helps to expand the memory.
Reading helps to open the mind and stay flexible, all the more reason to reiterate the importance of reading for middle-aged women.
Self-care of the body.
I) Improve sleep quality. Estrogen deficiency affects serotonin production, which causes significant changes in the sleep-wake rhythm and, in general, in all biorhythms regulated by the brain and nervous system.
In addition, the various symptoms of menopause can cause sleep disorders. For example, when hot flashes and sweat occur at night, it becomes more difficult to go back to sleep.
II) Learn some breathing techniques to help with anxiety and stress.
Breathing is a natural and powerful gesture that we do every day. It is like an invisible thread; the breath inextricably links mind and body and is capable of profoundly influencing each other.
How Exercise & Nutrition Should Be In The Future.
Proper nutrition. It is good to avoid foods that are very high in calories and contain high percentages of saturated fat. It is necessary to deal with a few extra pounds and perennial fatigue with menopause and combating uncomfortable symptoms such as hot flashes and mood swings.
- So ….. avoid overly processed foods (frozen, sausages, etc.) and refined foods that tend to be deficient in nutrients and often in calories.
- Eliminate all foods that, especially if consumed at night, can cause hot flashes, night sweats, anxiety that disturb our sleep. This includes foods flavoured with spices, especially if they are spicy, and drinks that contain caffeine, alcohol or sugar.
- Take cooking classes for healthy eating. You can learn to eat healthy even as an adult without ever having had any prior knowledge of nutrition education. There are more or less valid rules for everyone, even if everyone can customize them independently according to their tastes, age, lifestyle, and general health.
Physical exercise. Find yours and do it regularly. To relieve the symptoms of menopause and gain health, being dynamic lends a hand, dedicating some time to physical activity or sport will make the postmenopausal woman more beautiful and healthy. Exercise and nutrition are essential daily self-care to live better.
The benefits of physical activity:
- Reduces the risk of premature death.
- Lower the risk of developing some types of cancer.
- It prevents the onset and helps to control high blood pressure (hypertension).
- Promotes the regularization of the blood sugar level (glycaemia), thus reducing the risk of developing type 2 diabetes.
- Helps decrease bad cholesterol (LDL) to the advantage of good cholesterol (HDL), thus reducing the risk of heart attack and heart disease, increasing with menopause.
- Prevents the onset of osteoporosis and helps control the disease.
- Decreases the risk of overweight and obesity due to the decrease in metabolic function.
I) Write a gratitude journal. When we start to get into the energy of gratitude, we learn to stop fighting what we don’t have or want, to focus more on our desires, on our goals, and therefore also on our priorities.
II) Find a mentor. Certainly, having a guide, a person who encourages you to accept the changes that occur in middle age inspires you, advises you and encourages you to do your best to make all the difference in the years to come.
III) Spend more time in nature. Contact with nature promotes relaxation and inner calm. Furthermore, nature has always been a source of inspiration, do not rule out that you can come up with some good ideas or new solutions to a problem!