Navigating Menopause: Understanding, Coping, Thriving
Introduction Menopause is a natural phase of life that every woman will eventually experience, but that doesn't make it any easier to handle. The symptoms can take a significant toll on day-to-day life, and it can sometimes feel like you're navigating uncharted territory alone. But you're not alone. I've been there, and I understand how challenging it can be. It took me over five years to finally stop having my menstrual cycle. Twice, I reached nine months without a period before having to start the countdown again. The emotional rollercoaster, the hot flashes, and the self-doubt can be overwhelming. But there are ways to cope, manage the symptoms, and even thrive during this time.
My Personal Journey Menopause didn't come easy for me. I began my journey with periods that came with very painful cramps, something I had never experienced before. My cycles started spacing farther and farther apart, only to return in quick succession a few times. The hot flashes, though less frequent now, were a daily battle. After multiple false starts, I finally reached the milestone of twelve consecutive months without a period, officially marking the transition into menopause. This journey was filled with moments where I felt crazy, struggled with unbearable hot flashes, and wrestled with the emotional weight of this new phase of life.
On July 8, 2023, I was 50 years old. I finally made it 12 consecutive months with no menstrual cycle! I was both overjoyed and sad, if that makes sense. It was, and still is, a very emotional time in my life. There were days when I couldn't believe I had reached this age, and it was hard not to feel a bit depressed. However, through prayer and hope, I am trying to focus on the positives in my life. I am very thankful, grateful, and blessed with the life I have lived so far. I have my husband of 31 years, 3 wonderful children, and 8 beautiful grandchildren. I choose to believe that my best years are yet to come. That being said, it doesn’t mean it is always easy.
Understanding Menopause Menopause is defined as the time when a woman has not had a menstrual period for twelve consecutive months. The years leading up to this point, known as perimenopause, can be fraught with fluctuating hormone levels that cause symptoms like:
Hot flashes
Night sweats
Mood swings
Sleep disturbances
Fatigue
Weight gain
Thinning hair
Dry skin
Coping with Symptoms Here are some tips that can help alleviate menopausal symptoms and improve quality of life:
Stay Cool: Dressing in layers, using fans, and keeping your home cool can help manage hot flashes. Drinking cold water and using a cooling pillow can also provide relief.
Exercise Regularly: Physical activity can help regulate mood swings, improve sleep, and combat weight gain. Aim for at least 30 minutes of moderate exercise most days of the week. Since I work from home, this one is hard for me. I spend a lot of time in front of my computer. I have been trying to focus on getting at least 5k steps on the weekdays and striving for over 10k on the weekends. I do not always make it, but I am a lot more conscious of it at this stage in my life.
Healthy Diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help manage weight and provide essential nutrients. Foods high in calcium and vitamin D are particularly important for bone health. I have also been working on getting more fruits and vegetables daily. This is one of my weaknesses. It does not come naturally to me, sadly. But I know it is important and always have a goal of doing better with this.
Stay Hydrated: Drinking plenty of water can help reduce bloating and improve overall well-being. This is probably my biggest downfall! I hate water. I am “addicted” to Diet Dr. Pepper. I have been trying to make sure I only keep a cup of water at my desk. I find it helps if I use the liquid water enhancers. I really like the Kroger brand, and they are a little less expensive than the brand name. There are days I still drink more pop than I should, but I know I am doing better with it than I ever have.
Take Vitamin Supplements: Consider taking vitamin supplements such as Vitamin D, calcium, and magnesium. These can support bone health and reduce the risk of osteoporosis. Personally, I take five different types of supplements each day. They include a Women’s 50+ complete multivitamin, 1200mg of Calcium, 750mg L-Tyrosine (supports mental awareness, Lord knows I need that!), 100mg Biotin with Keratin (for immune health and healthy hair, skin, and nails). I started taking Magnesium Glycinate about two months ago to aid with sleep regularity. I really think I can tell a difference. I started on 480mg but soon realized it was helping too much because I couldn’t get up in the morning without being groggy. So, I reduced the dosage until I was down to 120 mg per night. Also, I recently added in a sixth supplement called Menopause Support (says it supports improved mood, thyroid balance, and hormone regulation). I am hoping I can tell a difference after being on it for a while. (Getting old is not for the faint of heart.) NOTE: I am not a medical professional. Please seek a medical professional's advice before starting any vitamin supplements.
Manage Stress: Practices like yoga, meditation, and deep breathing exercises can help reduce stress and improve mental health. I have read some articles on how meditation and deep breathing can work wonders. I am trying to work on my time management and work meditating and deep breathing into my daily routine. A big issue for me right now is that there doesn’t seem to be enough time in a day for me to do everything I want and need to! All we can do is take it day by day and make baby steps towards our goals.
Sleep Hygiene: Maintain a regular sleep schedule, create a restful environment, and avoid caffeine and alcohol before bedtime to improve sleep quality. This is so much easier said than done, isn’t it?! I think we all would love to have a good night’s sleep every night. It just doesn’t seem possible for me anyways. We did recently redo our bedroom, and I decorated it in neutrals because I feel like they are definitely more calming than bright colors for a bedroom. It does have a calming effect on me for sure.
Activities to Stay Positive and Engaged Engaging in enjoyable activities can boost your mood and provide a sense of purpose. Here are some suggestions:
Connect with Friends: Talking to a friend who is going through the same experience can provide immense support and comfort.
Hobbies: Pursue hobbies that you love or try something new. Gardening, painting, reading, or crafting can be fulfilling.
Stay Social: Join clubs, volunteer, or participate in community events to stay connected and active.
Exercise Groups: Join a fitness class or walking group to stay motivated and meet new people.
You're Not Alone Remember, menopause is a natural part of life, and you're not alone in this journey. It can be a difficult transition, but with the right strategies and support, you can navigate it successfully. Talk to your doctor about your symptoms and explore treatments that might be right for you. Reach out to friends or support groups for encouragement and advice. And most importantly, be kind to yourself. This phase doesn't define you, and your best years are still ahead. Let's make the best of it together.
Love, Tracy