In times of transition, it’s especially important to prioritize self care.
Perimenopause marks the time of transition. Through the physical and emotional discomforts of sleepless nights, brain fog, hot flashes and a myriad other symptoms, this transition time can be particularly exhausting. While life can be hectic, make some time for “me-time” to take care of your body and mind. It’s time to put yourself and your needs first.
Put on your own oxygen mask first
Perimenopause means "around menopause" and refers to the time during which your body makes the transition to menopause. If you are no stranger to the symptoms of this transition, you know that taking care of your body and mind is key to your own sanity and of those around you. Yet, carving out time for self care is not simple. Especially if you are still juggling work responsibilities and taking care of your kids and elderly parents.
When the going gets tough, know that “me-time” doesn’t have to be about taking a week-long vacation or a fancy spa day (although those are great options too!). Short bursts of concentrated “me-time” can help you manage your responsibilities while making your menopause transition a little bit easier.
A few minutes of “me-time” activities throughout the day can make a big difference
Try to carve out some time for yourself throughout the day. This is what “me-time” can look like.
Morning: Set the tone for your day by engaging in self-care activities first thing in the morning. Your morning coffee or tea ritual can be the perfect time for some “me-time.” This is the time to pause and reflect on how you are feeling, both physically and emotionally, and set an intention for the day ahead of you. Give yourself a nutrition head-start by pairing your morning coffee or tea with Shevolve Nutrition M Bites. The M Bites are specifically designed for women going through menopause. Each bite delivers the essential nutrients that support energy, bone and muscle health, cognitive function as well as hair, skin and nails.
Afternoon: Go for a power walk after lunch. Exercise should be at the top of your list when it comes to self-care during menopause. Spending time outside and moving your body help improve your mood through the release of endorphins. Moreover, physical activity following a meal also helps to regulate your blood sugar levels. A good rule of thumb is 30 minutes of walking 30 minutes after lunch. Make sure to pack some cold water to stay cool and hydrated.
Evening: Spend quality time with your partner or gather up with your friends. Menopausal changes can feel frustrating. Spending time with people that take time to listen to you and/or are going through similar experiences can make the transition more bearable. If you are not able to meet in-person, schedule a phone or a video call. But don’t stay out too late and keep alcohol in check - you want to give yourself the best chance at a full night of sleep.
Bedtime: To help calm your mind and aid relaxation, try a breathing exercise. As you lie down in preparation for sleep, start to first observe your breath. Then, start to slow down your breathing, making your exhalations longer than inhalations. You can try counting to four as you inhale and then count to five as you exhale. Repeat this for ten rounds and let go. Making your exhalations longer than your inhalations helps to pacify your nervous system, calming your body and mind.