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7 Essential (& Simple) Menopause Self-Care Strategies for 2024

Did you know that, as per, a staggering 15–50% of women in their perimenopausal and postmenopausal stages confront emotional challenges, including anxiety?

This statistic sheds light on a crucial aspect of menopause that often goes unspoken: the emotional journey. In 2024, it's time to shift the focus and take charge of our menopausal self-care and wellness.

journaling for selfcare

Embracing menopause means acknowledging and nurturing your emotional wellness. Small, intentional self-care practices can make a significant difference in managing these emotional disruptions.

Juggling self-care with a busy lifestyle requires effort, but it’s essential for your emotional well-being. Strategic, small steps can lead to big changes. If you're reading this, you're already on the path to proactive emotional care. You’re looking for practical, effective ways to handle the emotional side of menopause. We got you.

Keep these tips in mind:

  • Choose one small self-care act daily and gradually expand your routine.

  • Use affirmations like "I am worth it!" to boost your emotional resilience.

  • Share your journey with a friend who understands.

You are busy, so let's jump into YOUR 7 Essential Menopause Self-Care Strategies:

  1.  DRINK AT LEAST EIGHT GLASSES OF WATER EVERY DAY. Hydrating regularly is like the daily ritual of brewing your morning coffee. It's essential, comforting, and prepares you for the day ahead. According to research, dehydration worsens menopausal symptoms like confusion, dry skin, and hot flashes. This simple habit helps with headaches which often comes with dehydration and ensures your body functions optimally.

  2. FUEL YOUR BODY WITH NUTRIENT-RICH FOODS. If you have ever felt "not so hot" after a meal, you understand that food is a whole experience. During menopause, the foods you eat impact your mood. A balanced diet rich in complex carbohydrates, phytoestrogens, and omega-3 fatty acids can help stabilize blood sugar, balance hormones, and support brain health, reducing mood swings and irritability.

  3. FIND SOLACE IN MINDFUL MEDITATION. Meditation is an invaluable self-care tool during menopause, offering a break from the emotional changes. By promoting relaxation and stress reduction, regular meditation can help you balance mood swings and decrease anxiety. You don't need to make it difficult, even a few quiet seconds of deep breathing can be impactful.

  4. EMBRACE REGULAR EXERCISE.  Raise your hand if exercising is one of the first things to go when you are busy? Guilty. The American Heart Association suggests at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity weekly, complemented by strength training twice a week. This releases endorphins, boosting mood and combating menopause-related emotional challenges like anxiety and depression.

  5. STRONG SOCIAL CONNECTIONS. There is a reason that you feel better after talking on the phone with a good friend. Emotional support is self-care. Send a text to a friend or family member and schedule a time to talk if NOW isn't a good time.

  6. GO TO SLEEP, IT CAN WAIT. If you have ever received great advice from a good friend, you know it is invaluable. At one particularly stressful period of my life, my bestie told me that exact statement. As simple as it is, it can change the emotional exhaustion that comes with menopause. It refreshes and rejuvenates you.

  7. JOURNALING. Yes, again with the journaling. Sometimes in life, you are your own best friend or your own worse enemy. Keeping those thoughts swimming in your head can be detrimental to your self-care and wellness. It's a personal, soothing activity that helps you process emotions and navigate not just menopause, but life in general.

Bonus Tip:

  1. SEEK PROFESSIONAL GUIDANCE WHEN NEEDED. Consulting a therapist or counselor is like calling in an expert when you need home repairs. Sometimes, professional help is necessary to address complex issues effectively.

Start by implementing just one or two of the strategies discussed. Whether it's prioritizing hydration, embracing a balanced diet, or finding solace in journaling, each step you take is essential and it is self-care made simple. Imagine a year where you feel more in control, balanced, and emotionally ready. That's the power of self-care and wellness practices.

Now, take action. Choose one strategy today, and start your journey. Share your progress, experiences, and insights with others in our community.



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