As I stand at the threshold of my 40s, I often find myself contemplating an upcoming chapter in my life: menopause. The mere thought of this inevitable transition fills me with a mix of curiosity and apprehension. At 42, I'm just beginning to embark on this journey, and while I know it will bring its challenges, I'm determined to approach it with grace and resilience. Join me as we explore various ways to prepare for menopause in our 40s, focusing on health and wellness to navigate this transformative time in our lives.
So, is 40 too young to start thinking about menopause? Let me answer that question with another question - Would you run a marathon without training for it? The journey through perimenopause to menopause, and finally into postmenopause is a marathon and the earlier we start preparing the easier it will be to cross that finish line.
Prioritize Your Health and Wellness
Start creating good habits now, it is not too late to make positive changes in your day-to-day activities to promote a healthy journey into menopause! Here are a few tips you can start now to get your body, mind, and spirit in good condition to ease the transition.
Stay Active
Regular exercise not only boosts mood and energy levels but also helps alleviate menopausal symptoms like hot flashes, mood swings, and weight gain. Aim for a combination of cardiovascular, strength training, and flexibility exercises to maintain overall health and vitality.
As a busy mom of two, my favorite way to stay active is walking a mile a day, working out at home thanks to the array of available workout videos on YouTube like Booty Butts and Thighs-Simply FITT Fun Intentional Total Training, and taking line dancing classes at my local community center.
Regardless of how you choose to stay active, consistency is key when it comes to reaping the benefits of exercise during menopause. Don't forget to listen to your body and make adjustments as needed, and always consult with a healthcare provider before starting a new exercise program, especially if you have any underlying health conditions.
Nourish Your Body
A balanced diet rich in fruits, vegetables, lean proteins, and whole grains is essential during menopause. Incorporate foods high in calcium and vitamin D to support bone health. Consider consulting with a nutritionist to tailor your diet to your individual needs. In this recent video, Sandy White of Simply Fitt, recommends the Mediterranean diet because of the many benefits including accelerated heart health, improved blood pressure, and increased brain health. The Mediterranean diet can aid in decreasing brain fog, and weight loss while subsiding the symptoms of menopause.
Seek Support & Do Not Underestimate the Importance of Mental Health
Surround yourself with a supportive network of friends, family, and healthcare professionals. Joining perimenopause, menopause, and postmenopause support groups or seeking counseling can provide invaluable emotional support during this transition. Don't hesitate to lean on your loved ones and healthcare providers for guidance and understanding.
The journey into menopause can take a toll on mental health, leading to mood swings, anxiety, and depression. Don't underestimate the importance of mental health during this transition. Seek professional help if you're struggling to cope with menopausal symptoms or experiencing emotional distress. Therapy, support groups, and self-help strategies can all be valuable tools for managing your mental well-being.
As a personal recommendation, the app Marco Polo has been a game-changer for my friend group. Not only does it allow us to stay connected across various states daily but we started using it during the pandemic lockdown to talk about our physical and mental health. Years later we still use it every day to keep each other grounded, accountable, and motivated as we round the counter into perimenopause. I am thankful for the support group and for the app that keeps us connected.
Educate Yourself
Knowledge is power. Take the time to educate yourself about the signs, symptoms, and stages of perimenopause. Understanding what to expect can help alleviate anxiety and empower you to make informed decisions about your health. Reliable sources like reputable medical websites, various books, and discussions with healthcare professionals like this amazing video interview from Dr. Betsy Greenleaf with Dr. Deb Matthews focusing on identifying the early signs of perimenopause, can all provide valuable insights.
Don’t Ignore Symptoms
Pay attention to your body and any changes you may be experiencing. Don't dismiss symptoms like irregular periods, hot flashes, or mood swings as just a normal part of aging. Consult with your healthcare provider if you have concerns or problems.
Prioritize Self-Care
Make self-care a non-negotiable part of your routine. As women, we often put so many other people first. But just like flight attendants have taught us, we must put our own oxygen masks on first! This sentiment is so true for so many situations and self-care is no different. We cannot be our best selves if we are putting ourselves last on the priority list. You cannot fill someone else’s bucket if your own bucket is empty. You owe it to yourself to take the time to do what makes you feel wonderful.
For many, there are misconceptions surrounding the concept of self-care, especially when it comes to women and mothers. A common misunderstanding is that self-care is synonymous with indulgence or luxury as if it's limited to spa days, manicures, or expensive getaways. This perception can lead to feelings of guilt or unworthiness as if prioritizing one's well-being is selfish or frivolous. In reality, self-care encompasses a much broader and more meaningful range of practices, from simple daily routines like getting enough sleep and eating well to setting boundaries and seeking emotional support. For mothers in particular, self-care is not an act of selfishness, but a crucial component of being able to care for our families effectively. It's about nurturing physical, emotional, and mental health to maintain resilience and balance in the face of daily responsibilities, i.e. putting our oxygen masks on first.
Self-care looks different for everyone. For some, it might look like practicing relaxation techniques such as meditation, yoga, or deep breathing exercises. For others, it might very well be spending an afternoon at your favorite spa or getting a manicure. Maybe it looks more like reading a book, taking a long bath, or spending time in nature for you. All these things can help reduce stress and promote emotional well-being.
For me, it is getting my eyelashes done, it took me a long time to not feel like I was overindulging or being selfish when I would go to see my favorite lash lady but it makes me feel stress-free which in turn made me feel happy and motivated and that feeling is contagious and spreads to my kids making a happy healthier home life for us all - putting my own oxygen mask on first so I can help them put on theirs! Carve out time for activities that bring you joy and fulfillment.
Get Regular Check-Ups
Regular health screenings and check-ups are essential for maintaining overall health and detecting any potential health issues early. Don't forget to schedule regular appointments with your healthcare provider for preventive care and screenings. These may include blood pressure checks, cholesterol tests, mammograms, and pelvic exams.
In addition to these steps, consider talking to your primary care physician about getting a hormone baseline done. Hormone levels play a crucial role in the menopausal transition. By establishing a baseline hormone level early, your healthcare provider can better monitor changes over time and tailor treatment options specifically for you and your needs. This baseline can serve as a valuable reference point for assessing your hormone status and guiding personalized interventions to manage menopausal symptoms.
Final Thoughts
As I continue preparing for my menopause marathon, I'm reminded that while the road may be filled with twists and turns, I am not alone. By prioritizing our health and wellness, staying informed, and seeking support when needed, we will feel confident about navigating this transformative time in our lives with grace and resilience.
Recommended books & resources:
Cooking Light Mediterranean Diet
I'm Too Young for This!: The Natural Hormone Solution to Enjoy Perimenopause
Menopause Care Journal by Society for Woman's Health Research
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