Menopause is something every woman has to face sooner or later. It’s hard enough to deal with all the changes happening to your body and mind, let alone trying to maintain a healthy diet and exercise routine. However, it’s important to note that this phase of life should not be the end of your physical health and well-being. It’s time to grab a glass of water and learn how to stay in good shape even during menopause.
- Move it, girl!
Exercise is always important, no matter what stage of life you are in. During menopause, it becomes even more crucial as physical activity can help alleviate certain symptoms like hot flashes, restlessness, mood swings, and weight gain. Engage in moderate to vigorous physical activity for at least 30 minutes a day. This could be anything from a fun dance class to strength training at the gym to a refreshing morning jog or a swim in the pool. Remember that the key is to keep moving, and if you find it hard, don’t give up; there are tons of exercises that can bring both joy and health to your life.
- Say bye-bye to sugar and junk food
Just like any other time in your life, it’s important to watch what you eat during menopause. The hormones estrogen and progesterone play a massive role in regulating weight for women, and when they are no longer in balance, the process can get a little tricky. The best thing to do is to stick to whole foods like fruits, vegetables, lean proteins, and nuts to get your necessary daily nutrients. Limit the consumption of alcohol, sugar, and simple carbs like white rice and bread. Instead, opt for complex carbs like brown rice and whole-grain bread. Hey, nobody said it was going to be easy, but it’s going to be worth it.
- Stay hydrated
It may seem obvious, but making sure you drink plenty of water is essential during menopause. You might be experiencing hot flashes that can cause your body to sweat excessively, so it’s important to replenish your body fluids. A good rule of thumb is to drink at least eight glasses of water every day. You can also mix it up by adding some fresh fruit to your beverages or trying some herbal tea for some different flavors. This is one of my favorite glass water bottles to keep track of my water intake: https://amzn.to/46RNZTQ
- Get plenty of sleep and rest
Sleep is key to rejuvenating the mind and body. As women age, they tend to have more trouble nodding off and staying asleep during the night. This can lead to exhaustion and fatigue, which can then trigger symptoms like hot flashes and mood swings. To improve the quality of your sleep, try establishing a routine sleep schedule and sticking to it, sleeping in a cool and dark room, exercising regularly, limiting caffeine intake, and avoiding the use of electronic gadgets before bedtime. I love using a tracker to really see how we are sleeping: https://amzn.to/3NZ4cOs
- Talk to your doctor
Last but not least, make sure to talk to your doctor about how you can stay healthy during menopause. Every woman’s body is different, and your doctor will likely have some advice that is tailored to your specific needs. They can check your hormone levels, recommend supplements such as calcium and vitamin D, and maybe even suggest some options for hormone replacement therapy (HRT). The goal is for you to feel your best, and whoever they are, your doctor is the perfect person to help you achieve that. Great book about HTR: https://amzn.to/3XXqRiF
Menopause can be uncomfortable, but it’s always an opportunity to take better care of your health. Stay active, eat healthy, stay hydrated, get proper rest, and talk to your doctor. Just do one thing at a time, and don’t be too hard on yourself. Small changes can make a significant difference in how you feel and improve your quality of life. Remember that you are beautiful, strong, and capable, no matter what your body is going through. Take care of yourself, girl, and embrace the power of you.
We got this!
Cindy
