Are you worried about entering a new phase of life? Self-care as you navigate menopause is not something to be worried about. Instead, as an older woman, you should be more cautious and prepare yourself mentally. There are some women who thrive through this phase by getting themselves ready ahead of time.
This article will help you with the same issue, offering solutions to thrive through menopause and empower women at a new life stage. So, let us begin by helping ourselves and the women around us embrace this new phase of life.
Older Women
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 you face while going through this phase, people will never know, and eventually, you will end up doing things all by yourself!! 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.
Stages of Menopause
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. 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 years of 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, specific changes occur, like the ovaries stopping producing eggs and the levels of estrogen and progesterone in the body lowering significantly. The final stage of menopause 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, there are a few do’s and don’ts to be followed that let the change happen smoothly.
The most common symptoms of menopause are 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 to help you get through this phase and keep you healthy simultaneously.
- 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
- Stay hydrated
- Try reducing your stress levels
- Avoid eating spicy foods
- Avoid caffeine, hot drinks, smoking, and alcohol
- Exercise regularly
Hormonal changes during menopause weaken bones. Eating foods rich in calcium and vitamin D is necessary for bone health. Many fruits and vegetables have fewer calories but several nutrients. Adding fruits and vegetables to your meal will keep your bones healthy and prevent you from gaining weight. Getting enough sleep is one of the most important ways to feel less stressed. Creating a calm and relaxing environment for yourself before sleep is a must, as it will help you get a sound sleep.
For more help, listen to soothing music, read a book, and put away all electronic devices before going to bed.
Have a Support System
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.
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 improve your overall health. Besides improving your mental health, exercising regularly will help you sleep properly and prevent you from getting stressed.
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Self-care for older women as menopause hits need to be intentional. More awareness and being able to prioritize your needs is critical.