Perimenopause has been a significant transition in my life, bringing about various physical, emotional, and mental changes. This time in your life can be challenging but offers an opportunity for self-discovery and growth. Prioritising well-being during this time has been crucial for me. Here are some essential tips that have helped me navigate the perimenopause making it easier.
Self-Care
Self-care has been essential to my well-being, especially during the hormonal changes of perimenopause. I find that nurturing myself physically, emotionally, and mentally helps massively and helps me manage my symptoms a little bit more. Here are a few ways I have integrated self-care into my daily routine:
Healthy Diet: I focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Foods high in calcium and vitamin D are particularly important to support bone health during menopause.
Hydration: Drinking plenty of water helps me stay hydrated and manage symptoms like hot flashes and my dehydrated skin.
Sleep: I prioritise good sleep hygiene by creating a calming bedtime routine, keeping my bedroom cool, and avoiding caffeine after 3pm and screens before bed.
Pampering: I love to indulge in things that make me feel good, whether it's a relaxing bath, a good book, a soundbath, or a spa day and monthly massage treatments.
The Power of Yoga
Yoga has been a gentle yet powerful practice that alleviates many menopause symptoms, including stress, anxiety, and physical discomfort. I practice yoga weekly and it really helps me:
Improve my flexibility and strength.
Enhance my mood and reduce stress.
Promote better sleep.
Alleviate my joint pain and stiffness.
I really notice a difference in my stress levels, joint stiffness, and achiness when I don’t attend my yoga classes.
Pilates for Strength and Balance
Pilates is another excellent form of exercise that has helped me during perimenopause. It focuses on core strength, flexibility, and balance, which are crucial as I age. Benefits of Pilates include:
Improved posture and core strength.
Increased flexibility.
Enhanced balance and coordination.
Reduced risk of osteoporosis through weight-bearing exercises.
I love attending my pilates classes once a week and have been doing so for around 12 months I have really notice a difference in my strength and also it has really helped me with my joint pain.
Meditation for Mindfulness
Meditation has been a powerful tool for managing the emotional ups and downs of perimenopause. It helps reduce stress, improve focus, and promote a sense of calm and wellbeing. Starting a meditation practice has been simple:
Finding a quiet, comfortable space.
Starting with just a few minutes a day, gradually increasing the time as I become more comfortable.
Using guided meditation apps or recordings if I need help focusing. I use an app called insight timer.
Regular meditation helps me stay grounded and reduces the noise in my mind. I like to use meditation before bedtime to help me relax and unwind from the day.Â
Monthly Soundbaths
I absolutely love a soundbath and its something I discovered about 3 years ago. I did wonder what they were all about but after my first session I was absolutely hooked. So what is a soundbath? A sound bath is a meditative experience where participants are "bathed" in sound waves. These sound waves are typically produced by a variety of instruments such as gongs, singing bowls, chimes, and other resonant instruments. The goal of a sound bath is to promote relaxation, reduce stress, and create a state of deep peace and well-being. Here are the benefits of a soundbath:
Relaxation: The soothing sounds can help to relax the body and mind, leading to reduced stress and anxiety.
Meditative state: The repetitive and harmonious sounds can facilitate a meditative state, making it easier for participants to reach a state of mindfulness or deep meditation.
Healing: Some people believe that the vibrations from the sound can help to balance the body's energy centers (chakras) and promote physical and emotional healing.
After I have attended a soundbath I feel the benefits for days, even weeks after. If you haven't tried one I highly recommend you do and if you are local to me (Roseendale Lancashire) I highly recommend Divine Sound Healing. https://bookwhen.com/divinehealing
Journalling
Over the past few years journalling has become a big part of my life and my wellbeing journey. Don't get me wrong it's not something I do religiously on a daily basis (although I should do) but for me getting down my thoughts on paper and emptying my head really helps me. I also love to write down the things that I am grateful for.
Benefits of journalling:
Reduces Stress: Writing about your thoughts and feelings can help process emotions, decrease the intensity of stress, and provide a sense of relief.
Boosts Emotional Intelligence: Regular journaling helps you understand and manage your emotions better, increasing self-awareness and emotional regulation.
Improves Mood: Reflecting on positive experiences and expressing gratitude can enhance your overall mood and outlook on life.
Enhances Problem-Solving: Journaling can provide clarity and different perspectives on challenges, aiding in effective problem-solving and decision-making.
Increases Mindfulness: Journaling encourages present-moment awareness, helping you to focus on the here and now and cultivate mindfulness.
Strengthens Memory and Creativity: Writing things down reinforces memory, aids comprehension, and sparks creativity by providing a space to explore new ideas and thoughts freely.
Connecting with Like-Minded Women
One of the most comforting aspects of perimenopause and menopause is knowing I am not alone. Connecting with other women who are going through similar experiences provides support, encouragement, and practical advice. Here are some ways I connect:
Support Groups: Joining local or online support groups where I can share experiences and tips.
Social Media: Participating in social media communities dedicated to menopause and women's health.
Workshops and Retreats: Attending workshops or retreats focused on menopause wellness. These events often offer a mix of educational sessions, fitness activities, and relaxation techniques.
Building a network of like-minded women has provided a sense of community and helped me navigate this life stage with confidence and resilience. It's so refreshing to hear that you are not alone and you can help each other during this time of your life.
Perimenopause and menopause are natural phases of life that can be managed with a holistic approach to wellbeing. By making self-care a priority, incorporating yoga and Pilates into my routine, practicing meditation, and connecting with supportive women, I have turned this transitional period into a time of empowerment and self-discovery. Remember, every woman's journey is unique, so find what works best for you and keep a positive mind set.
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