Natural Ways to Navigate Menopause with Lifestyle and Stress Management

Menopause, a natural phase signifying the end of a woman's reproductive years, is an inevitable part of long-lived life. However, the commonly associated symptoms, including hot flashes, mood swings, sleep disturbances, and many others, can pose significant challenges. Rather than relying solely on Hormone Replacement Therapy (HRT) or other medical/pharmaceutical interventions, many women are seeking natural methods to manage their symptoms, emphasising lifestyle changes and stress management. Regardless of one's stance on HRT, I always strongly advocate for a thorough lifestyle review and change, focusing on stress management. Stress is often a hidden factor lurking in the dark parts of our subconscious minds. It usually requires special attention and care during the perimenopause. Reviewing one’s own coping mechanisms and lifestyle patterns at the crossroads of midlife called menopause is the privilege of a long-lived life.

1.  Healthy Diet: A well-rounded, nutritious diet is important in managing menopause symptoms. Incorporate a diverse range of non-processed foods like fruits, vegetables, whole grains, and lean proteins into your daily meals. Eliminating or minimising ultra-processed foods is vital to reducing inflammation, which can be triggered by hormonal fluctuations during perimenopause.

2.  Regular Exercise: regular physical activity can effectively alleviate menopause symptoms and increase our overall health and longevity. Exercise, known to reduce stress and improve mood, is beneficial at any stage. Incorporating aerobic, strengthening, and restorative exercises into their routine for perimenopausal women can be transformative. Aim for at least 150 minutes of moderate-intensity exercise per week. It might sound like a lot, but some activities incorporate two or even all three types. For example, a 90-minute Vinyasa yoga class covers all three types of exercise in one. All you need to add is to walk your dog, a cat, or just yourself ten minutes a day for the rest of the week to achieve this famous 150 minutes per week. If yoga and walking are not your thing, find what type of movement makes your heart tick, and just do it.

3.  Hydration: Adequate hydration is essential for overall well-being and can help manage specific menopause symptoms. Drinking plenty of water throughout the day and reducing caffeine and alcohol intake can alleviate symptoms like hot flashes. It is also good for your kidney's health and youthful skin.

4.  Mind-Body Practices: Mindfulness techniques, meditation, and deep breathing exercises are powerful tools for managing stress and promoting emotional well-being. These practices help women navigate the emotional challenges of menopause and enhance overall resilience. If the word meditation puts you off, keep in mind that mindfulness can be practised even during intense body movement. It is all about finding your own style.

5.  Adequate Sleep: Quality sleep is crucial for managing stress and other menopause symptoms. Establishing a regular sleep routine, creating a comfortable sleep environment, and listening to your own body's need for sleep are essential steps in lifestyle management. Focusing on any other aspect of our lifestyle without good sleep is much harder.

6.  Herbal Remedies: Some women find relief from menopause symptoms through herbal remedies like black cohosh, St. John’s Wort, isoflavones, and evening primrose oil. While scientific evidence may not conclusively support their efficacy, individual responses vary. It's essential to consult healthcare professionals, especially those with medical conditions or taking specific medications, as those remedies can interfere with other medications’ efficacy or even cause toxicity.

7.  Connection: Humans are social creatures. Building a solid support system is invaluable at any stage of life. Meaningful connections activate the parasympathetic nervous system, promoting restoration. Involvement in non-competitive and non-comparative group activities, preferably outdoors, can be highly restorative. Building strong, meaningful relationships with a few special people in our lives becomes more important during our midlife transition. Reviewing all our relations and eliminating toxic connections when possible is an act of health intervention. Separating connection time from time-in and finding the right balance between the two is important.

8.  Self-Care: Menopause is a time to prioritise self-care, which looks unique for each individual and may change over time. Listening to your body, taking breaks when needed, and engaging in enjoyable restorative activities are crucial components of self-care.

Navigating menopause involves much more than the dilemma of taking or not taking HRT. It takes a holistic approach that addresses physical, emotional, and spiritual well-being. By incorporating lifestyle changes, managing stress, and embracing self-care practices, women can find natural ways to ease the challenges of this transitional phase. Each woman's experience is unique, so tailoring these strategies to individual needs is crucial. Embrace the changes, prioritise well-being, and transition into this new phase of life with grace, resilience and health.

If you are having difficulties making necessary changes in your lifestyle habits and need professional one-on-one support, book a discovery call with me via www.doctorivana.com.au

I run a six-week CBT*-group appointment course twice a year in my clinic, Maxwell Medical Group, in Melbourne. It is an evidence-based, nonpharmacological, proven intervention for women with hot flashes, night sweats, insomnia, and mood swings. Call Maxwell Medical Group for more information/bookings. www.maxwellmedical.com.au

*CBT=cognitive behaviour therapy