Self-Care During Menopause

Menopause, a process spanning a number of years, is different for every

woman. You may have few or very mild discomforts. It’s also possible

you have been experiencing symptoms like irregular periods, night

sweats, headaches, or insomnia. You may also experience achy joints,

irritability, and fatigue. Heavy bleeding during periods, bloating, and

difficulty concentrating are also commonly reported.

While menopause is natural and normal, some symptoms, especially in

combination, can be frustrating and stressful. Here are some tips for

coping with them.

1. Acupuncture and naturopathy can help greatly with hormone imbalances

and their effects. Ask for referrals.

2. Meditation is a gentle way to slow down, tune into your body and

emotions, and increase your ability to focus. Practice focusing on

your natural breath as it flows in and out, or on a word with no

special meaning for you, for example the word “one.” If you are

interested, ask your massage therapist, family, and friends for

referrals to meditation classes in the community.

3. Regular exercise offers some of the same benefits as massage. It

improves circulation which can help you feel better both mentally

and physically. It also stimulates the release of endorphins, the

body’s natural pain-reliever and mood booster.

4. Take regular time away to be alone or with someone you enjoy. Make

special dates for being in nature, engaging in a creative activity like

art, making music, writing, or practicing some other activity that

renews your spirit.

5. Hydrotherapy such as hot baths, saunas, hot tubs, or footbaths can

offer soothing relaxation. Add essential oils such as lavender,

ylang-ylang, rose, or rosemary to a tub or footbath for an enhanced

sense of well-being.

6. Regular massage can offer you time out to relax and let go of anxiety

and irritability. It improves mobility in the muscles and joints, can

ease headaches and muscle tension, and can increase your energy

and ability to concentrate.