Take The Pause Out Of Meno"Pause"
There's no need to pause your life! Instead think of it as re-evaluation time.
Menopause can bring over 35 different symptoms, and while it's unlikely that we’ll experience all of them, brain fog and mood swings tend to be quite prevalent, often following hot flashes, night sweats and restlessness. Those moments of thinking, “Where did I place my keys or phone?” are very common, and focusing on tasks can become significantly more difficult.
This phase typically coincides with a particularly hectic time in our lives, when many of us are juggling careers, caring for young or teenage children, looking after elderly parents, and managing a household. It truly feels like a perfect storm of responsibilities.
Working with our breath is a simple and effective way to balance our mood. Start with just 5 minutes can be very beneficial. I like to do this when I wake up and just before sleeping.
This practice helps calm our minds and activates our parasympathetic nervous system, offering various stress-relief benefits. By focusing on our breath, we can quiet our minds, paying attention to the length of each inhalation and exhalation. Gradually, we can extend our breath and stay aware of the sensations as we count through the rounds.
Why not try box breathing?
Box breathing is a deep breathing technique that can help reduce stress and anxiety.
- Sit with a straight back
- Close your eyes
- Inhale slowly through your nose for a count of four
- Hold your breath for a count of four
- Exhale slowly through your mouth for a count of four
- Hold your breath again for a count of four
- Repeat for as long as you want
What Else can I do?
Exercise and nutrition: Like many people, I find that planning and scheduling both activities is essential, but I never regret being more active. The benefits of regular exercise are well-documented. So its vital to find something you find interesting but also soothing.
Exercise doesn't have to be all sweat and hit the weights. It can also be calming and soothing, such as Body Balance, Yoga, or Pilates. You could also try walking. There are many NHS walking apps including the new Active 10 tracker. There are also many options for those with limited movement, such as Chair Yoga or Wall Pilates. Or try my favorite exercise lady Fabulous 50s
Regular exercise (at least twice a week) plays a crucial role in reducing our risk of cardiovascular disease, osteoporosis, diabetes, several types of cancer, as well as alleviating anxiety and depression. Moreover, it supports our cognitive function and memory. As we age, it's important to incorporate bodyweight exercises or weightlifting into our routines to maintain our strength and overall health, benefiting not just our muscles and bones but also our brains. Physical activity enhances our cognitive abilities.
Good nutrition is equally important; incorporating enough protein, healthy fats, and plenty of vegetables, while also managing our intake of caffeine, sugar, and alcohol, contributes to better focus and stability in our moods.
Selfcare is vital whether it be through massage, a skincare regime, or taking some time out for you its vital for your emotional wellbeing. Look good and feel great!
Being social is part of our nature, and interacting with others is essential for our emotional health and cognitive function. Keeping in touch through calls, walks, or video chats can activate our parasympathetic nervous system, helping to reduce stress and smooth out mood fluctuations.
Consistency is crucial for success. Just as we carefully plan our professional and personal duties, it’s equally important to schedule time for self-care. Life can be unpredictable, but if self-care isn't included in your calendar, it’s unlikely to happen.
By taking control of what we can—our physical activity, nutrition, and mental well-being—we can enhance our overall health and approach the next chapter of our lives with enthusiasm.