Before we can begin to treat symptoms of peri-menopause, menopause, or any condition, really, we need to build a base to structure those changes around. If a person does not have a good baseline wellness, the actions to achieve the goals set, are not likely to be achieved.
So, what does this mean and look like?
In order to make changes to the body, it needs to be in a positive state and not in distress. This can be achieved by addressing the 3 following contributors to well being.
SLEEP - middle aged adults should aim for 7-9 hours of quality sleep per night. This is often hard to achieve for a number of reasons but the side effects of sleep deprivation can really wreak havoc on quality of life.
Side effects of sleep deprivation include:
- Compromised cognition.
Exaggerated mood swings and mental health effects
Increased stress.
Disruptions to appetite and weight gain.
Stalled training and recovery.
Worsened overall health.
If sleep disruption is consistent, it is recommended to follow up with a physician first to ensure that medications aren't contributing to sleep loss, discuss use of supplements, or schedule a sleep study if indicated. Once cleared by a physician, one can work on developing good sleep habits which include creating a bedtime ritual, practicing good sleep hygiene, optimizing your sleep environment, and practicing breathing strategies for relaxation. We will dig into what all of this means at a later time.
STRESS - stress is a lifelong factor for everyone but there are some changes that often present during midlife (menopausal transition years). Some of these changes could include:
Kids leaving home or returning after being gone.
Marital stress or changes in marital status.
Caring for aging parents.
Increased responsibilities at work or getting ready to retire.
Health concerns or chronic illness.
Increased awareness of self mortality or that of loved ones.
While distress is bad, not all stress is bad.
Eustress is actually a good form of stress. This is the type of stress we get when taking on a new project or facing exciting life changes. This is a motivating type of stress that helps to drive us to achieve goals.
There is also acute and chronic stress. Acute is short term which could be something like a cold or the flu, injury, car accident, or hosting a party. Chronic stress is ongoing and longer term could include relationship issues, health concerns, child care stresses, or career challenges. Negative stress contributes to a long list of possible physical and mental symptoms.
Strategies to manage stress could include:
Breathing strategies.
Mindfulness.
Performing a daily calming act.
Finding a flow state - being fully immersed, present, and engaged in an activity
Planning for stress.
Committing to change when necessary.
Some of these options are very simple and can be completed in as little as 5 minutes but can have a big impact.
SELF CARE - this is different from pampering, which can be a form of self care. But, true self care means taking care of your body, mind, and spirit in a way that aligns with your goals for your best self. Some ideas that could contribute to self care are as follows:
Eating fruit and vegetables.
Drinking water.
Getting enough sleep.
Going for a walk.
Getting regular check ups.
Taking prescribed medications.
Talking with a therapist.
Resistance training.
Meditation.
Regular movement.
Have fun.
Participate in personal development activities.
Maintain and nurture social connections.
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