It’s the period in life every woman dreads – menopause(1). Going through menopause can be a challenging, draining experience. Between hot flashes, mood swings, and difficulty sleeping, the menopause cycle can cause quite a bit of physical and mental stress.
Even before you hit menopause, perimenopause can cause quite a few changes in your body as well as your lifestyle. During these periods in your life, it’s important to take good care of yourself. If you’re currently going through perimenopause or menopause, or you just want to learn how to take better care of yourself during the menopause cycle, here are a few tips.
9 Self-Care Tips for Women in Perimenopause & Menopause
Wear the Right Clothing
Making sure that you’re wearing the right kind of clothing can help reduce uncomfortable menopause symptoms. Hot flashes can cause discomfort, so wearing thick clothing that isn’t breathable won’t be helpful.
Instead, invest in filling up your wardrobe with some cotton and linens. These are much more breathable fabrics that will let heat out instead of holding it in. Likewise, if you get night sweats, switching your sheets to a natural fiber like cotton could help.
Also, try to avoid wearing clothing that hugs your body too tightly. Airy, loose clothing will feel much better during your hot flashes!
One way to make sure that you’re staying comfortable in any given situation, clothing-wise, is layering your clothes. When you only wear one singular layer, especially if it’s a thicker fabric, you’ll have a much harder time staying cool.
Wearing two or three layers on your upper body will make it far easier to stay cool during a hot flash. Plus, you can throw your layers back on once the post-hot flash chills kick in.
One of the best things you can invest in during this time, if you haven’t already, is a water bottle. Keep it filled with cold water and drink from it regularly to stay hydrated. This will help regulate your internal body temperature, which means you’ll be able to deal with those hot flashes and chills better.
Drinking enough water will also help you reduce bloating caused by hormonal changes, and it will also help keep skin moisturized and healthy. Aim to drink at least eight glasses of water every day, and leave one by your bed at night to help you through the night sweats.
One of the most common changes that come with menopause is skin changes. As your hormone levels change, this can cause dryness in your skin. Dry skin is uncomfortable, itchy, and at times even painful. And that’s not even mentioning how dry skin looks!
That’s why it’s important to make sure you’re moisturizing throughout the day. It’s especially vital to apply lotion after you’ve showered, as water can dry skin out. You may also need to swap out your soap for a cleanser since soap can be very drying too.
Carrying a bottle of moisturizer for your hands throughout the day will also be beneficial.
Eating a healthy diet is vital no matter where you are in your life. But it’s especially good to make sure you’re eating right(2) when you’re going through a significant change like menopause.
During this time, you should make sure that your diet is rich in calcium, iron, and fiber. Make sure to eat plenty of fruits and veggies too. You should also be mindful to avoid foods that are high in saturated fats, since these fats raise your cholesterol and, consequently, your risk for heart disorders.
Menopause brings a lot of physical changes. Your bones and muscles may become weaker, but exercising regularly can help maintain them and keep them strong. Exercising(3) can also reduce feelings of depression and anxiety, making it great for managing your mental health too.
You don’t have to do anything too high impact if that’s not going to work for your body. Exercises like walking, jogging, or team sports are all ways that can help your body become stronger, and relieve physical and mental stress.
Talk to Your Doctor about Hormone Therapy
Hormone therapy, or HRT, is something you may want to think about if you’re finding yourself particularly affected by the symptoms of the menopause cycle. During menopause and perimenopause, your body stops producing certain hormones, which can lead to hot flashes, dry skin, and mood swings.
Hormone therapy puts these hormones back into your body, which can help manage your symptoms. Not everyone needs hormone therapy or will want hormone therapy, but for those who struggle with their symptoms, this could be very helpful for relieving both physical and mental stress.
Talk to Friends and Family
One of the best things you can do for your mental health during this time is staying connected to people you care about. Having a support group can help you deal with those mood swings you’re experiencing. Sharing complaints and advice can also help you deal with your symptoms.
Talking about your feelings, even to those who aren’t going through the same thing, can significantly improve your physical and mental stress too.
Supplements can be a great way to help manage the symptoms of your menopause cycle. Getting a supplement that’s designed specifically for women in menopause or perimenopause will reduce the symptoms that you’re experiencing.
You may want to try a supplement like Provitalize. Provitalize reviews show that this particular supplement could help diminish the hot flashes you’re experiencing. No matter what supplement you choose, remember to always talk to your doctor before taking anything.
Menopause and perimenopause bring a lot of changes to your body. Some of these changes can be a real struggle to deal with. Symptoms like hot flashes, dry skin, mood swings, lack of energy, and issues sleeping are just a few of what many women must go through during this time in their lives.
But there are ways to help reduce symptoms caused by the menopause cycle. Using the above self-care tips will ease your symptoms, make them easier to manage, and make you feel healthier and happier.