Reading time: 3 minutes
Menopause occurs when a woman does not have a menstrual cycle for at least 12 consecutive months. Symptoms of menopause can include decreased sleep quality and libido, as well as increased hot flashes, night sweats, memory loss, and mood swings.
The idea of self-care may seem too vague to help reduce menopause symptoms, but it is essential to mitigate its effects and avoid frustration. Self-care is important for everyone at every stage of life, and vital for women approaching menopause.
Below are three important reasons why women should consider taking care of themselves when experiencing menopause symptoms.
Perimenopause is the five, ten, or even twenty years of life before menopause.
Perimenopause is the period when the body begins its transition to menopause. It is often characterized by unwanted symptoms that can last for months or years before the actual onset of menopause. These include:
- irregular menstruation and/or bleeding;
- sleep disorders;
- mood swings;
- vaginal dryness;
- night sweats;
- weight gain;
- anxiety and/or depression; and
- loss of libido.
These symptoms often reflect your lifestyle up to this point. To reduce their impact before the onset of perimenopause, take regular care of yourself before these changes occur.
Progesterone decreases with age
Progesterone, released by the ovaries, regulates the endometrial lining of the uterus each month to prepare it for a possible pregnancy.
This calming hormone also promotes relaxation, sleep, mood stability, and even bone health. It helps calm the body and mind after a busy day and allows you to enjoy restful sleep.
As women age, progesterone naturally declines. This decline, combined with a stressful lifestyle over years of poor self-care, can lead to progesterone deficiency and symptoms such as:
- mood swings;
- anxiety and/or depression;
- sleep disorders;
- headaches;
- abnormal menstrual bleeding;
- breast tenderness; and
- decreased libido.
Self-care practices, such as eating a healthy diet, exercising daily, adopting stress management techniques, and getting enough sleep, can help prevent a drastic drop in progesterone levels. These techniques are especially helpful when implemented early.
The adrenal glands release more cortisol
The body seeks to compensate through the adrenal glands when the ovaries begin to decrease their hormone production during perimenopause. Cortisol, the stress hormone, is produced from progesterone. When stress increases, the body needs more cortisol. It produces it accordingly, which decreases progesterone intake.
If the adrenal glands have been overworked due to stress and a hectic lifestyle, they will no longer be able to help and other symptoms may occur, such as:
- fatigue;
- sleep disorders;
- mood swings;
- high blood pressure;
- hair thinning;
- the feeling of not being able to relax; and
- weight gain in the abdomen.
One of the best ways to lower cortisol levels is to manage stress through self-care.
It is essential to determine what is needed to take good care of yourself during the transition to menopause.
A healthy diet, daily activity, good sleep, good digestion, and stress management are natural ways to better navigate these changes in your life. Start taking care of yourself as early as possible and enjoy the benefits of these good habits throughout your life.