How To Manage Menopause Naturally

Let’s talk about how to manage menopause naturally…

Menopause, woof. We all have to face it at one point or another, that rollercoaster ride of hormonal changes, hot flashes, mood swings and everything in between. But fear not! We’re girlfriends here and we’re going to mention it all, specifically about managing menopause symptoms naturally.

Hot Flashes

The image of a middle-aged woman throwing open the windows in the throes of a hot flash is a bit of a cliche, but it’s also the not so cold, hard, truth. Hot flashes are the bane of a menopausal woman’s existence. One minute you’re minding your own business, when suddenly you feel like you’re on fire. But there are a few things we can do to stay cool…or if not cool at least not feel like The Human Torch.

• Dress in Light Layers: Opt for lightweight clothing that you can easily shed when the flash starts flashing. Just because it’s winter doesn’t mean you need to wear a sweater every day, babe.
• Chill Out: Blast that AC, run that fan, hang in front of an open refrigerator! The AC at my work is set at 67 degrees and I don’t feel bad about it.
• Bring on the Fans: All hail Santa Beyonce, the patron saint of fans! And by “fans” I don’t mean “stans”, but actual paper fans. They were all over the Renaissance Tour, and I think they are a fantastic accessory for any outfit.

Exercise

Ok I know none of us want to exercise, especially when we’re wrestling with menopause symptoms, but I swear it helps. Breaking a sweat (well a sweat other than your hot flash sweat) can work wonders for your mood and overall well-being. Thanks to Legally Blonde we all know exercise gives you endorphins, endorphins make you happy, and happy people just don’t shoot their husbands, so here’s to not shooting your husband! And we all know exercise helps maintain a healthy weight, strengthens your bones, and keeps your heart happy. Think of exercise as your menopause endurance training. Choose activities you enjoy; whether it’s dancing, strength training, yoga, or even walking with friends.

Diet

Ok I know it feels like you and your body are in a big ol’ fight right now, but you still have to take care of it. What we put in our bodies matters, especially during menopause. And there are few dietary measures we can take to manage our (raging) hormones.

• Calcium and Vitamin D: This dynamic duo is essential for strong bones. Load up on dairy products, leafy greens, and fortified foods. Ok maybe don’t “load up” on dairy but you get what I mean.
• Omega-3 Fatty Acids: These healthy fats can help ease joint pain and keep your brain sharp as a tack, or as my Bostonian mother would say, “keep your brain wicked shahp”. You can find them in fatty fish, nuts, and seeds. Maybe a nice salad with salmon and crushed walnuts for lunch today?
• Phytoestrogens: These plant-based compounds can mimic the effects of estrogen in your body. Incorporate foods like soybeans, flaxseeds, and lentils into your diet. Think of if as an assist from Mother Nature, who probably knows a few things about hot flashes.

Sleep

Forget “beauty” sleep, this is survival sleep. During menopause sleep quality can really take a hit. If you haven’t been taking your sleep hygiene seriously, nows the time to start.

• Create a Ritual: Establish a soothing bedtime routine, preferably one that doesn’t involve screens or blue light. Take a bath, meditate, read; figure out what helps wind you down and stick to it.
• Comfort is Key: Invest in comfortable bedding, supportive pillows, and breathable sleepwear. Upgrade your bedtime! (PS check out these cotton jammies from Wolf & Badger, they’re on sale)

Now does anybody have any great phytoestrogens recipes?

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