Menopause is an inevitable part of life for anyone born with a uterus who lives long enough. But that doesn’t mean it’s just a phase, like the “terrible twos” or those awkward middle school years. It’s a sea of change that women should not enter unprepared.
No woman can predict precisely how menopause will go for her. However, she can read about potential changes and be ready for it when it begins.
That’s not always easy. After all, women don’t normally rush headlong into menopause. Rather, they begin noticing signs that it has arrived. Women should make some lifestyle changes that help them adjust to the new reality.
If menopause is knocking at your door or already crossed the threshold, here are three essential adjustments you may want to make.
1. Supplement Your Routine
Menopause is accompanied by decreased production of certain hormones, namely estrogen and progesterone. Hormones control everything from appetite, mood, and weight, to temperature, brain function, and sexual desire. That means that basically everything about your physical and mental well-being may be affected.
As you begin noticing negative changes, you may want to begin addressing them with supplements. You can try to go all in by discussing hormone replacement therapy with your doctor. HRT is designed to replace production of hormones. Speak with your doctor about the benefits and any potential risks.
You can also tackle changes as they occur. For example, estrogen loss leads to thinning of the tissues of vaginal walls, which could then lead to recurrent urinary tract infections. Instead of just reacting to UTIs by taking antibiotics, you might try taking a daily UTI supplement. This could help you get ahead of them in the first place and avoid antibiotic overload.
These types of changes are common for most women. But they don’t have to put the kibosh on your quality of life. Supplementing your routine is essential to combating negativity.
2. Stay Fit
Never before will diet, exercise, sleep, and cessation of bad habits be more important than during menopause. Whatever you have been doing in these areas up until then won’t have the same effect. A lifestyle change can enhance your quality of life and long-term health.
It seems that estrogen is a determinant of where women carry fat on their bodies. And during menopause, the lack of it spurs fat development around the middle, descriptively referred to as “belly fat.” Even women in great shape may find themselves battling the bulge.
Just doing extra sets of sit-ups or planks won’t win this fight. This fat isn’t just that subcutaneous layer right under the skin. It’s visceral fat that surrounds internal organs. That type of fat increases your risk of heart disease, sleep apnea, cancer, high blood pressure, stroke, and more.
Eating fewer calories and getting more cardiovascular and strength-training exercise is key. Moreover, those calories need to be the right ones, like veggies, leafy greens, fresh fruits, and whole grains. And make sure you work weight-bearing exercise into your workout routine because it’s vital to your decreasing bone density.
Changing your diet and getting more exercise will help you get quality sleep, which is also vital during menopause. Limit your alcohol intake because the older you get, the less effectively your body processes it. And if you haven’t stopped smoking yet, now’s the time. It’s one way to improve sleep and reduce those hot flashes and night sweats.
3. Find Your Voice
The onset of menopause for women who haven’t undergone hysterectomy is typically in their 40s or 50s. The average age of menopause in the U.S. is 51. Share your menopause symptoms and stories with your friends. You’ll help younger women prepare for it.
You’ll find empathy from those experiencing it now or those who have emerged from it. You can find strength in building a community of women who support one another through this stage of life.
You have nothing to lose, so don’t be afraid to say “no” and spend time focusing on your own health. There’s nothing selfish about giving yourself a little alone time to adjust to your changing body. Especially don’t back down from men who aren’t supportive at this time. There really are no “men” in menopause.
Women are busy during menopause. They may be raising children, taking care of parents or grandchildren, or climbing the career ladder. All the while, they may experience mood swings, sleeplessness, stress, and even memory problems.
While you might have kept your head low about health issues in the past, menopause is a time to speak up. Talk to your doctor about your symptoms and make sure they’re addressed, not discounted. If your workplace doesn’t understand the issues you’re facing during this time of life, speak out. Help your employer develop an environment that supports women during menopause, not one that stifles them.
Embracing a New Chapter
Menopause, despite its challenges, is a powerful milestone and a testament to your strength. It brings freedom from periods, tampons, pads, PMS, and worries about pregnancy. Celebrate this empowering stage by stepping boldly and confidently into this next phase of life.
