For women approaching 50, menopause may be top of mind. After all, this phase of declining estrogen production can bring physical and emotional changes that are hard to ignore. You may endure mood swings and hot flashes, or lower energy.
Thankfully, some changes to how you care for yourself can make this season of life easier. You don’t need to upend everything about your eating or exercise habits, either. Read on as we explore the best ways to adjust your wellness routine during menopause.
Know the Impact of Menopause
When you go through menopause, your body produces less of the hormones estrogen and progesterone. Progesterone and estrogen are instrumental parts of your menstrual cycle. And with lower levels, you’ll experience erratic periods and, eventually, you won’t have a period.
As a result of these big hormonal changes, you’ll see physical and emotional shifts. It may be harder to sleep consistently. And you could experience night sweats or wake up more frequently to use the bathroom.
Additionally, you may feel more forgetful or irritable. Feeling sad, tired, and distracted are among the other common challenges. You could find yourself snacking more often and being less physically active.
Your internal systems also shift as your hormone levels drop. Lower bone density and higher cholesterol can contribute to health problems, like osteoporosis. And, ultimately, when your ovaries stop producing hormones entirely, you’ll lose the ability to get pregnant.
Change Your Physical Activities
Before menopause, you may have had the stamina to engage in rigorous workouts. And while you may have been able to run miles before menopause, you may need to ease up on your intensity during menopause.
Workouts can feel more tiring when your hormone levels are changing. Further, the interrupted sleep and anxiety that can come with menopause may make it harder to sustain energy for a workout.
Don’t abandon your exercise routine when it gets difficult. After all, regular exercise promotes muscle development, cardiovascular health, and better mental health. Instead, adjust your approach to exercise.
You may need to change from running to walking, for instance. Or you may need to try yoga or limit the length of your workouts. Small adjustments will make workouts more tolerable, and you’ll still gain essential health benefits that keep your mind and body strong.
Introduce light weight training if you’re not already doing it, too. Menopause can speed up the decline of muscle mass and lower bone density. But doing strength training two or three times each week can help you build muscle.
Know that you may not exercise with the same level of urgency or intensity that you did before menopause. You’ll need to recalibrate your routine to accommodate bodily changes, and you may need to take a day off every so often. Listen to your body, and create a reasonable plan that helps you stay active.
Eat Balanced Meals
Menopause can trigger changes to your eating habits. Foods that might have been tempting before may sound less appetizing. You may deal with blood sugar spikes or crave more caloric foods, too.
Plan on making changes to your diet to help avoid overeating and compensate for new preferences. If you’re constantly reaching for junk food, you may not get the nutrients you need.
Build your meals around a balanced intake of fruits, vegetables, and lean proteins. Turn to lentils and nuts over fatty cuts of meat or cheese. And avoid snacking mindlessly so you can feel alert and energetic.
A blend of fiber, nutrients, and vitamins can help your bones stay strong. Foods like beans, yogurt, and quinoa are excellent for digestive health. Further, fish, hemp seeds, and some nuts are loaded with omega-3 fatty acids to help keep your mood in check.
Ultimately, when you’re navigating any new phase of life, it’s important to monitor your body and mind for changes. If caffeine makes you feel worse during menopause, for instance, limit your intake to just one cup. Similarly, alcohol can contribute to more volatile mood swings and hot flashes, meaning you should consider reducing consumption.
Reach Out for Help
Even the most intentional adjustments to your lifestyle might not be enough during menopause. When you’re not able to overcome hormonal changes, you may need additional menopause health support.
Sometimes, sleep problems won’t go away despite your efforts to go to bed at the same time each night. And fluctuating moods or weight gain could be impacting your personal or work life. These are scenarios where it’s wise to reach out to your doctor for assistance.
Your provider can go over treatment options, some of which may be hormonal. But they can also recommend nonhormonal treatments or refer you to a dietitian. With the right support, you can modify your wellness routine to help feel better.
Review Your Wellness Plan
For women experiencing menopause, it can feel like a good wellness routine no longer works. You may feel fatigued or find yourself indulging late-night cravings. And a good night of rest may feel out of reach.
Fortunately, you can make small adjustments that help your quality of life improve. Invest in nutritional changes and reset expectations for your workouts. With the right mindset and a willingness to seek help when needed, menopause can be manageable.
