Mindset & Menopause~How to Feel More Like Myself?

part 3: supports to get us through

This season of life does not happen all at once. It is a journey and can be a long one at that. But with journeys also come incredible growth. Beneath the surface, we are slowly emerging into who we will be in our next phase of life. Getting there is a marathon, not a sprint, but it can be quite exciting to ponder what comes next when we come through the other end.

That said, we need to come out the other end of it, so let’s discuss a few ways we can support our bodies during this time. Ok so let’s do this!

Diet

“Without a well-balanced diet, it’s possible your hormone-building and regulating systems don’t have the materials they need to work optimally.”¹ One of the effects of the hormonal changes in our bodies during menopause is weight gain, specifically visceral fat around our bellies. In a study done by the Department of Clinical Medicine and Surgery, Endocrinology Unit, University of Naples “Federico II”, Naples, Italy², it was shown that diet had a direct influence on menopausal symptoms. This study suggested that the Mediterranean Diet was the best way to combat symptoms. This diet is high in fruits, vegetables, grains, beans, moderate amounts of lean healthy proteins, and healthy fats such as olive oil.

**Multiple sources³ ⁴ ⁵ I have read have suggested vitamin B complex as a vital supplement during this time. I began taking it about 45 days ago and have noticed feeling much less brain fog and more energy!

Sleep and Movement

I’ve bundled these two together because they could each be the topic of their own long post. I think they directly impact one another, so to describe them briefly, exercise helps to regulate body temperature, strengthen bones, reduce the risk of disease, and improve sleep. We all know sleep is vital, and when we’re waking up several times a night, it seems impossible to feel rested! As we age, balance, strength, and flexibility are also vital. **I’ve found that doing a series of stretches or yoga poses before I go to bed not only relaxes me, but I wake up much less stiff!

Mindfulness

Let’s be honest—when we’re told to “just breathe,” it can feel dismissive, as if our worries are being brushed aside. But regulating the nervous system is not about minimizing your stress; it’s about supporting your wellbeing from the inside out. To navigate uncertainty, we need moments that activate the parasympathetic nervous system—our body’s natural way of restoring balance and calm. Coping with Uncertainty- Harvard

Meditation, journaling, and breathing are all wonderful ways to center yourself. Below, you will find some tips showing how to use breathwork to manage stress. **Breathing techniques (particularly the third one) are also helpful when I’m trying to get back to sleep after waking during the night.

What things have helped you? Please share in the comments; we’re all learning as we go! Next week, we will talk about reframing our thoughts about this crazy season we find ourselves in.

If you happen to have missed the first two posts and would like to take a look, you can find them here.

Mindset & Menopause ~ Our Bodies Rewriting the Rules

Mindset & Menopause ~ When Change Feels Like Chaos

Until next time,

1. The connection between hormone levels and nutrition

2. Fontiers in Endocrinology

3. “For example, estrogen production relies on B vitamins for energy, so eating foods rich in these vitamins can help support estrogen production. B vitamins include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12), which can be found in seafood, salmon, leafy greens, eggs, beef, and more.” Daily OM

4. National Library of Medicine

5. Australian Menopause Center

I am not a medical professional, so please start new supplements under the advice of your own doctor.