Menopause and Self-Care

Menopause and Self-Care Prioritizing Well-being During the Change


Are you worrying about entering a new phase of life? Well, menopause is not something to be worried about or consider it as a disease. Instead, as a woman, you should be more cautious and centric towards your health. Menopause is seen as a heavy task to bear with, but if you prepare yourself mentally, it is easy to implement the solutions physically. 


Mostly in many corners of the world, women are seen as depressed mainly due to the arrival of the new phase, that is, menopause, and the symptoms that come along with it. But there are some women who thrive through this phase by getting themselves indulged in activities that help in the menopausal phase. 


This article will help you with the same issue that carries solutions to thrive through menopause and empower women at a new life stage. So let us begin with helping ourselves and other women around us to embrace this new phase of life. 

stages of menopause


There are typical norms about periods and menopause that you can hear from all corners of the world, especially the ones that have the historic myths made by their ancestors, which they drag till date. As a woman, you must understand that sharing and taking a stand on such issues is the only way to bring up any kind of change, so keeping it hidden won’t help you with anything! 


Always remember that you have to take care of your own health, and no one else is responsible for doing so. Unless you share the problems that you face while you are going through this phase, people will never know, and eventually, you will end up doing things all by yourself!! 


During this phase, you will need much support during this phase to get through it. Stages to Deal with During Menopause Menopause is the phase in a woman’s life when she stops menstruating. This new phase begins between the ages of 45 to 55. 


When a woman enters the menopausal phase of her life, it means she will begin experiencing a mixture of emotions, and simultaneously the body has started functioning very differently. 


There are three stages of menopause that come one after the other and are not so difficult to deal with. Your willingness to keep yourself active and healthy is the only solution to all the problems that come along with this phase. Let us read a brief explanation of the three phases. 


Perimenopause is also known as the stage, which is “around menopause,” which means the woman is about to enter the menopausal phase. A woman who is 30 or 40 in age starts facing symptoms that come along with the perimenopausal phase. 


Menopause is the time when a woman does not have a menstrual period for 12 consecutive months. During this phase, certain changes take place, like the ovaries stopping producing eggs and the levels of estrogen and progesterone in the body lowering significantly.


This is the final stage of menopause which begins later than 12 months after a woman has her last menstrual period. During this phase, the symptoms of menopause may begin to decrease at some point, but other health issues may arise, such as osteoporosis and heart disease. 


Self-Care During the Change 

As you read earlier in this guide, Menopause is a biological phase where a woman’s menstrual cycle comes to an end which usually begins during the age of 40 to 50 years. Although the menopausal symptoms of every woman vary from one another, there are a few do’s and don’ts to be followed that let the change happen smoothly. 

self care

The most common symptoms of menopause are extreme sweating, weight gain, mood swings, insomnia, anxiety, and low metabolism. It is also responsible for affecting the cardiovascular system along with mental health, causing depression for a few. Here are a few tips that will help you get through this phase and keep you healthy simultaneously. Let us know them in brief: 


  • Get proper sleep 
  • Make your vaginal area comfortable 
  • Eat healthy 
  • Keep yourself active as much as possible 
  • Practice some stress reduction techniques 
  • Wear light clothes 
  • Sleep in a cool environment 
  • Take cool showers 
  • Drink cold drinks 
  • Try reducing your stress levels 
  • Avoid eating spicy foods 
  • Avoid caffeine, hot drinks, smoking, and alcohol 
  • Exercise regularly 
  • Try losing weight if you are overweight 

Prioritizing Well-being During the Change 

In this rapidly changing and competitive environment, our lifestyle is changing, and we are becoming more stressed, which is affecting our mental health and physical health in return. 


Prioritizing your well-being during the change is one of the most discussed topics recently, but still, many women are aware of what it includes. As you read this section of the article, you will go through the ways by which you can take care of yourself adequately and prioritize your well-being as you go through the phase. 

Drink Water Regularly 

Consume a lot of water. This is an addition to menopause self-care. A body that is full of water will help you to stay cool, maintain a healthy body temperature, and reduce menopausal symptoms like bloating and dry skin. 


Make sure to avoid drinks like caffeine and alcohol and replace them with herbal tea, non-alcoholic beverages, and lots of water. 

Consume Appropriate Food 

During Menopause, hormonal changes happening in your body weaken the bones. Eating foods that are rich in calcium and vitamin D is necessary as they are suitable for bone health. Many fruits and vegetables have fewer calories but have several nutrients. 


An addition of fruits and vegetables to your meal will keep your bones healthy and keep you away from gaining weight. 

A Sound Sleep 

One of the most implemented ways to feel less stressed is getting enough sleep. Creating a calm and relaxing environment for yourself before going to sleep is a must, as it will help you for a sound sleep. 


For more help, you can listen to some soothing music, read a book, and keep all sorts of electronic devices away before going to bed. 

Share what you Feel 

Keeping all your thoughts to yourself during this phase isn’t in any way a healthy habit. It is necessary to discuss anything that bothers you with those around you, be it your friends, family members, and fellow buddies, so that they can help you deal with the issues during this phase.

Exercise Regularly 

Exercising regularly will help you maintain a proper weight and keep your body and mind relaxed and out of stress. Make a habit of exercising regularly for 30 minutes daily, as it will definitely improve your overall health. 


Besides improving your mental health, exercising regularly will help you sleep properly and prevent you from getting stressed. 

Quit Smoking 

Smoking causes cancer, plus it is an invitation to hot flushes and increases the chances of cardiovascular disease and osteoporosis, which are symptoms of Menopause. Hence giving up smoking is mandatory for your health during Menopause. 


So as we have reached the end of the article, I hope the coping with the phase has become a bit relaxed as you have all the information that is necessary for you to deal with it. Menopause is a change in every woman’s life, but if you are aware of the solutions that need to be taken care of while you are dealing with the stage, thriving through it becomes easy and encouraging. So stay healthy and hydrated, and do not forget to exercise and eat regularly.


Scroll to Top