Dr. Dweck's Top Self-Care Tips for Menopausal Women

Menopause is a natural and normal transition that every woman with ovaries will experience at some point in their life. Due to the hormonal changes experienced during this time, women may experience increased stress, anxiety or shifts in mood – and often lean into self-care to help themselves feel better. 

Self-care tips for supporting mental and emotional health during menopause may vary depending on the person, but specific strategies are often necessary when trying to achieve a personal sense of emotional stability through this transitional period. 

You probably already know how isolating it can feel to navigate perimenopause and menopause, as it can feel discouraging to be presented with new symptoms, while trying to maintain a somewhat normal family and work life. 

While it does come with some challenges, menopause also offers an opportunity to prioritize your overall health and wellbeing so that you can feel your best during this phase of your life, and beyond.

While it is true that new symptoms and life changes may present themselves during menopause, there are still effective ways to reclaim your connection with your body again. 

In this post, we glean some insights from Bonafide Chief Medical Officer, Dr. Alyssa Dweck, specifically around her thoughts on what menopause self-care tips could be helpful to support healthy aging, well-being and longevity.

Prioritize Regular Physical Activity and Movement 

We are complex beings with a physical body that’s impacted by our shifting emotions, social life, environment, and a variety of daily stressors. But incorporating something as simple as daily exercise may be all you need to improve your overall sense of wellbeing. 

Dr. Alyssa Dweck, advises; “regular exercise, including at least 150 minutes of cardiovascular activity per week, along with weight, strength and resistance training 2–3 times per week, is recommended.” 

Movement and physical activity are important self-care strategies for women as these interventions can help manage weight, support mood, and strengthen bones, which is crucial during menopause when the body’s production of estrogen and progesterone is on the decline.^1,2 

Low-impact exercises, like Pilates, resistance training, and yoga, can help strengthen bones and support joint health by increasing movement in the body and strengthening the mind-body connection.³ The more comfortable you feel in your body, the more capable you will feel in discerning what you need in order to function and thrive during this stage. 

According to Dr. Dweck, “It’s never too late to start a regular exercise routine and best to start early. Pick activities which you enjoy; it shouldn’t be a chore to exercise but rather a pleasure. Consider involving friends or groups for motivation and sense of community. Educate oneself on proper technique, with a trainer if needed, to avoid injury – after all, if injured, you may not be able to exercise…. and then the stress really mounts!”

Maintain a Balanced and Nutritious Diet

Though common self-care advice given online may suggest indulging in a glass of wine when faced with the discomfort of menopause symptoms, Dr. Dweck suggests careful consideration.  “Alcohol can cause skin flushing, trigger hot flashes and result in sleep disruption for those already suffering with these symptoms,” says Dr. Dweck.  “In addition, the surgeon general reminds us that alcohol can increase the risk of multiple health issues. During menopause, consider following a Mediterranean-style diet, which works to support cardiovascular health, immunity, weight management and glycemic control.”

Furthermore, consuming a diet rich in fruits, vegetables, lean proteins, and whole grains can help to alleviate certain menopausal symptoms, such as mood swings, weight gain, joint stiffness, and problems with sleep.⁴

You can take an active role in your health and feel more in control of your changing body through incorporating complementary health approaches that support your nutritional needs. 

If you find you’re not getting enough nutrients from your diet or that there are gaps, you may want to consider speaking with your healthcare provider about incorporating high-quality, dietary supplements into your routine. These vitamins and minerals can play a significant role in helping to support your nutritional needs and nourishing your body optimally.

Practice Stress Management and Relaxation Techniques

Taking a few small steps toward improving your personal self-care routine can make a big difference. It’s also okay to acknowledge the tougher days, as your body is going through a big physiological and mental transition at this time. 

Listening to your body and honoring what it needs may look different day to day and be unique for each woman experiencing the menopause journey. When your body is feeling drained and fatigued, self-care may look like letting yourself read a book for an hour in the afternoon instead of finishing the pile of dishes in the sink or starting the family laundry for the week. 

Self-care advice that we love includes developing an active practice of tuning into your breath rate and how your body feels, which can provide an outlet to understand your physical, emotional, and social needs.⁵

Stay Connected with Community and Healthcare Providers

The menopause transition can feel isolating, but you’re absolutely not alone. So many women are navigating a similar experience and reaching out for support through this change – which can help to reduce the mental load of trying to understand and accept what exactly is happening in your body by yourself. 

Even if it feels uncomfortable, consider confiding in relatives and friends so you can communicate effectively about how to best support you during this experience. In this way, you learn to embody an awareness of recognizing your needs and can become an advocate for how to meet your needs for self-care directly, instead of expecting someone else to be able to read your mind. Ultimately, the more open communication there is around menopause, the more awareness and acceptance there will be of the experience. 

“It should come as no surprise that one can glean valuable information from family as it relates to the menopause journey. Also, speaking with friends helps to normalize this natural time of life and makes the experience much less isolating,” adds Dr. Dweck.

Navigating Menopause and Self-Care

The truth is, we don’t always know how our body will change during menopause, but  you can start to look into symptom management and self-care routine that feels authentic and honest to you, now. 

Speaking to a trusted therapist or mental health professional can help you learn cognitive reframing techniques that allow you to shift negative self-talk and improve underlying cognitive beliefs that impact your self-esteem and self-confidence.⁶ Your healthcare provider is also there to help you and provide guidance along the way. 

Menopause offers a new chapter of exploration in self-care tips that teach you how to hear what truly matters to you as you continue to evolve and expand as the powerful and wise woman that you are

Resources:  

1. https://www.nia.nih.gov/health/menopause/what-menopause
2. https://pubmed.ncbi.nlm.nih.gov/23997360/
3. https://www.nature.com/articles/s41598-023-37309-4
4. https://www.nia.nih.gov/health/menopause/what-menopause#understand-the-menopausal-transition 
5. https://journals.lww.com/jomh/fulltext/2010/01020/Yoga_and_menopausal_transition.4.aspx
6. https://weillcornell.org/news/caring-for-yourself-during-menopause