Embrace Change: Lifestyle Habits for a Confident Menopause
Taking Charge of Menopause with Nutrition, Exercise, and More
When it comes to menopause, there's no magic pill, patch, pellet, or potion that can miraculously whisk away those symptoms we dread.
This reality can be frustrating, especially if you've held tight to the hope of a symptom-free menopause.
But here's the truth: if we don't adapt our habits from our twenties and thirties to suit our forties, fifties, and sixties, we'll keep spinning our wheels.
If we want to not just survive but thrive during menopause, change is essential.
What exactly needs to change? Well, that depends on you.
Simple Lifestyle Upgrades
From my own experience and working with countless women, I've found that most of us benefit from an upgrade in how we handle five crucial aspects of life during this phase:
1. Nutrition: Our dietary needs evolve as we age. I’m not going to tell you what to eat or not eat. What I will do is encourage you to change it up! Be your own laboratory. Try intermittent fasting or eliminating sugar or alcohol. The point is… stay curious. Your life depends on it!
2. Exercise: Regular physical activity is a no-brainer. It not only helps with weight management but also elevates mood and reduces the risk of chronic diseases.1 Find a way of moving your body that sparks joy, whether it's yoga, walking or dancing, and make it a consistent part of your life. Oh, and the down low on strength training? It’s a non-negotiable. Drop in 2-3 sessions of building muscle per week using body weight, resistance bands or good ole dumbbells. Just do it!
3. Sleep: Hormonal shifts can and most likely will disrupt sleep patterns. Prioritize quality sleep with a calming bedtime routine like turning down lights, making your bedroom cold and dark and ditching the phone for a real book. Aim for 7-9 hours of uninterrupted sleep each night. Also, “seeing bright light in the morning will help you fall asleep easier at night.2 “
4. Stress Management: Menopause can be a stressful journey. Practice relaxation techniques like more time in nature, deep breathing or mindfulness to reduce stress and enhance overall well-being. Not sure where to start? Try my free guided practices on Insight Timer.
5. Supplementation: While there’s no substitute for clean eating, supplements can support your efforts. There are a few go-to’s that even medical doctors recommend including Omega-3, Magnesium and Vitamin D. Consult a healthcare professional to determine if these and other supplements are suitable for your unique needs.
Take One Step At A Time
Remember, you don't have to overhaul your life all at once. Take one step at a time, make one choice, and implement one action. No one can do this for you, but you're not alone. Coaches like me are here to guide and motivate you.
My own journey through menopause is ongoing, and I don't claim to have all the answers. Nevertheless, I've made significant progress in recent months, and I'm here to walk beside you, cheering you on.
If you're ready to take action and explore tailored support, here are a couple of ways we can embark on this journey together:
29-Day Plan to Beat Menopause Brain Fog: Join this program for daily motivational quotes, audio guidance, and actionable lifestyle practices to get you started on the path to feeling your best. It's only $29, and you'll have daily access to me for support and encouragement.
Personalized Coaching: Work with me one-on-one to fine-tune your approach to nutrition, exercise, sleep, stress management, and supplementation. Let's determine if this is the right fit for you.
Daily Whispers Podcast: I offer quick motivation and education on navigating menopause.
In closing, menopause is a transformative phase of life. We can give in to the negative symptoms or choose to rise up to thrive despite some of the struggle.
Embracing positive lifestyle changes in nutrition, exercise, sleep, stress management, and supplementation can empower you and help you to feel like you again.
In fact, with determination and support, you can emerge from it feeling better than ever. The choice to embark on this journey is yours, and I'm here to support you every step of the way.
Cara Bradley is a Menopause Performance Coach, wellness entrepreneur and author. She is the founder of Menopause Inc. providing workplace programming for high performing women.
Steptoe, Andrew, and Sarah Cox. "Acute effects of aerobic exercise on mood." Health Psychology 7.4 (1988): 329.
Blume, Christine, Corrado Garbazza, and Manuel Spitschan. "Effects of light on human circadian rhythms, sleep and mood." Somnologie 23.3 (2019): 147.