As you move toward and through menopause, you’ll likely become aware of noticeable changes. Weight gain, hot flashes, mood shifts, and other symptoms are often part of this bumpy journey. It’s a challenge to know what to do or where to turn. Fortunately, there are several sustainable habits you can put into place to smooth your transition. Read on for some effective interventions.
1. Balance Your Hormones
Your hormonal levels go through a dramatic change during perimenopause through the menopausal transition. Maintaining healthy habits will go a long way toward helping to stabilize these crucial metabolic messengers. Sometimes, individualized professional help can help you optimize your hormone levels. Not sure where to start? Try a search using terms such as menopause to find a clinician who can assist you.
2. Get Plenty of Rest
Sufficient rest and sleep are crucial for health in perimenopause, menopause, and beyond. Menopausal women need to be especially aware of their cortisol levels, which affect (and are affected by) sleep and perception of stress. Getting at least eight hours of sleep per night will significantly lower cortisol levels — helping you feel calmer and heading off weight gain.
3. Exercise Mindfully
Be sure to get plenty of functional movement in during the day. Avoid being sedentary. Focus on exercise that addresses strength, cardiovascular health, agility, and flexibility. If you do high-intensity exercise, keep it reasonably short so you don’t drive your cortisol levels up.
4. Eat Nutritiously
Focus on a whole foods-based, nutrient-dense diet. Eat a wide variety of green (and other) vegetables, and plenty of clean protein and healthy fats. Also, prioritize the joy of preparing and eating food; eating should be associated with pleasure and community.
A holistic approach can ease the menopausal transition. Try these ideas to feel healthy and vital.