Menopause self-care
Reading Time: 2 minutes
Menopause occurs when a woman doesn’t have a menstrual cycle for at least 12 consecutive months. Symptoms of menopause range from a decrease in sleep quality and sex drive to an increase in hot flushes, night sweats, memory loss, and mood changes.
The concept of self-care may feel too vague to offer any value for reducing menopausal symptoms, but it’s important for easing effects and fighting frustration. Self-care is important for everyone in every stage of life, but for women approaching menopause, it becomes vital.
Below, we’ve included three significant reasons why women should consider practicing self-care while experiencing menopausal symptoms.
Perimenopause reflects five, ten, and even twenty years of pre-menopausal life
Perimenopause, in which the body begins its transition into menopause, is often characterized by unwanted symptoms that can last months to years before menopause begins. These include:
- irregular bleeding and/or periods
- sleep issues
- mood imbalances
- vaginal dryness
- night sweats
- weight gain
- anxiety and/or depression
- loss of libido
These symptoms often reflect how you live until this point. To lessen their impact prior to the onset of perimenopause, practice self-care regularly before changes begin.
Progesterone decreases with age
Progesterone, a hormone released by the ovaries, regulates the endometrial lining of the uterus each month, preparing it for possible pregnancy.
It’s also a calming hormone that supports relaxation, sleep, mood, and even bone health – helping with everything from soothing the body and mind after a busy day to getting a solid night’s rest.
As women age, progesterone naturally decreases. This, coupled with a stressful lifestyle that includes little self-care across many years, can result in progesterone deficiency and create symptoms of:
- erratic mood
- anxiety and/or depression
- sleep issues
- headaches
- abnormal menstrual bleeding
- tender breasts
- decreased sexual libido
Self-care – such as a healthy diet, daily movement, stress-management techniques, and proper sleep – works to keep progesterone from significantly depleting and helps most when starting these techniques early.
The adrenal glands release more cortisol
The body looks for balance from the adrenal glands when the ovaries begin to decrease their hormone production during perimenopause. Cortisol, the hormone associated with stress, is produced from progesterone. When stress runs high, more cortisol is needed and produced, thereby depleting progesterone supply.
If the adrenal glands have been in overdrive due to stress and a hectic lifestyle, they will not have any support to offer, and more symptoms can occur:
- fatigue
- sleep issues
- unbalanced mood
- high blood pressure
- thinning hair
- feelings of not being able to relax
- weight gain around the stomach
One of the best ways to lower cortisol levels is by managing stress through self-care.
Recognizing what’s necessary for proper self-care is essential as women transition to menopause.
Eating a healthy diet, participating in daily movement, getting proper sleep, promoting smooth digestion, and managing stress are all natural ways to support this change in life. Start taking care of yourself as early as possible and reap the benefits of this self-care throughout your later years.