Perimenopause/Menopause can be a very confusing and difficult stage in life to navigate.
Here are 5 strategies to incorporate into your lifestyle to enhance well-being and counteract menopausal symptoms.
QUALITY SLEEP
Poor sleep quality and sleep disturbance is lesser known changes during peri/menopause. (affecting 39-60% of women)
Things contributing to poor sleep:
Insomnia- difficulty falling or staying asleep
Hot flashes
Sleep apnea/snoring- occurs more with decreased Estrogen & Progesterone hormones
Other mood/sleep disorders- restless leg syndrome, periodic limb movement
Menopausal sleep complaints often are accompanied by depression/anxiety which can WORSEN sleep issues.
Without 7 to 8 hours of sleep a night, cortisol levels increase and cause inflammation in the body potentially leading to lowered defenses in the immune system and an increased risk of developing many chronic conditions such as sleep apnea and insomnia.
Goal: Aim for 7-8 hours of quality, uninterrupted sleep per night
FUEL YOUR BODY
Women can become insulin-resistant as they approach peri/menopause.- because their bodies can no longer deal with high amounts of carbohydrates, which is often why women gain weight without changing their normal diet/exercise routine.
Insulin resistance lurks beneath many of the most common symptoms women experience during menopause- hot flashes, fatigue, difficulty concentrating, and weight gain.
Recommendations:
Reducing Sugar- it has big impact on hormones. Too much sugar can be a strong inducer of inflammation, reduces our brain’s sensor that prevents overeating (so we don’t get signal that we are full).
Increasing Fiber- Increase your fiber intake to at least 25 grams or more per day.
Increasing whole foods & protein intake
Reducing/eliminating gluten- interferes with digestive health and gut bacteria- been proven to trigger inflammation, heartburn, autoimmune d/o, skin issues, osteoporosis, chronic fatigue, etc.
MOVEMENT
Women who exercise have less vasomotor symptoms (hot flashes, night sweats, sleep issues)
Exercise has significant & positive impact on mood and depression.
The 5 years following menopause are normally time of rapid bone loss.
Recommendations:
Strength training- weight-bearing exercises for muscles & bones. (Weights, bands, bodyweight). Weight vests can be an easy way to sneak this into your day--recommend starting with 5-10% of your body weight (i.e. if you weight 150#, start with 7.5# vest)
Aerobic exercise- exercise for heart and lungs (walking, cycling, swimming, hiking, running).
Maintaining good mobility & balance- Tai chi, yoga, stretching
Recreational activities- can provide additional muscle and bone building benefits (tennis, dancing, golf, martial arts, pickleball)
Goal:Â TO ENJOY WHAT YOU ARE DOING!!
STRESS REDUCTION
Cortisol is the key stress hormone- often stays elevated in our bodies for too long due to chronic stress.
Chronic levels of cortisol - decreases production of Estrogen & Progesterone hormones.
Chronic levels of cortisol can result in weight gain.
Stress reduction techniques can reduce many symptoms, cortisol levels and the discomfort related to menopause.
Recommendations:
Incorporate activities YOU love into your daily routine. This will be different for all of us and can include things, such as, walking, painting, exercise, getting outside, journaling, gardening, reading.
Journaling
Meditation/Breathing Practice- even 5 minutes a day has proven to be beneficial. A few apps that are free-- Insight Timer, Calm, Headspace, Peloton App, Youtube (search "5 min breathing meditation")
Counseling/Therapy- can also help as it encourages you to identify and challenge normative beliefs, allowing you to set realistic expectations and adopt more functional thoughts.
HYDRATION
Drink water and other hydrating beverages like herbal ice tea and fruit-infused water.
Avoid dehydrating beverages containing alcohol, caffeine, and sugar.
How does hydration help with hot flashes? Hot flashes can dehydrate you, and dehydration can stress the nervous system, leading to more hot flashes and night sweats.
If you like a cup of coffee or tea in the morning, try to start with a large glass of water with lemon and hydrate first.
Recommendations:
Drink 1/2 bodyweight in water ounces (i.e. if you weigh 150#, drink 75 oz).
Limit caffeine to 1-2 servings/day
Use color of urine to judge hydration- it should be clear/light yellow
Commit to making self-care a priority now that you know that there are ways to reduce the impact that hormonal fluctuations have on your sleep, energy levels, and overall mood.
Comments