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Turn Inward to Manage Menopause

empowerment hormone health menopausal symptoms self care May 12, 2023
Spend time doing the things that bring you joy

Menopause is one of the deepest transformations we get to experience as adult women.  The changes that take place in our bodies, minds, and spirit are profound.  We go from having a body that is ready to produce new life–that gives itself away physically and energetically every month, to having a new body that is intact and able to focus solely on its own needs. We have an opportunity to harness the energy and power in this change. If we can turn our attention inward to tend to our body and mind, we will be rewarded with the power of wisdom and inspiration.

With that said, living in the world and having your hormones change can be a challenge! Especially when menopause is ushered in or amplified by stress or illness, this change can be extremely disruptive. Major stress and illness decrease your reproductive hormones and stress out your adrenal glands (which make your stress hormones), potentially leaving you feeling pretty crummy. And even if you don't have a major event or stress, just the business of life can make the transition difficult. Some of the hormone-related symptoms I see most commonly include:

  • Hot flashes and night sweats
  • Insomnia
  • Anxiety
  • Depression
  • Weight gain
  • Blood sugar issues
  • Heart palpitations

Does this sound familiar? If so, you should know– what you are experiencing is likely hormone-related, you are not alone, and you’ve got some safe, effective choices that can help!  The key to living in a way that gets these symptoms under control is to take the time and space to remember what your body wants and needs. The busier we are, the more challenging this becomes--but it we can turn towards things that feel relaxing and inspiring, our bodies will feel better.

The fundamental principles of managing menopausal symptoms are:

  • Nourish your body: Food is one of the primary ways we receive health and nourishment–choose foods that make you feel vibrant! 


      • Eat to minimize inflammation and optimize digestion (more on this in my next article)
      • Avoid alcohol and sugar (especially before bed--these cause hot flashes!)
      • Sit down to eat, relax, and chew your food.


  • Nourish your hormones: Rest, relaxation, and inspiration help our brain coordinate healthy hormone function.


      • Breathe–tuning into the breath is the #1 way to let the body know it is time to get out of stress mode and into rest and repair mode.  Try taking 5 deep breaths whenever you start to feel stressed.


  • Take breaks–sitting at a computer all day or filling the day with tasks and work feels like it will be productive, but when you take regular breaks your brain stays fresh so you can be much more productive with less time working.
  • Sleep!--When you are healing from treatment, 9-10 hours of sleep is good! Even when you’re not actively healing, 8-9 hours is optimal for most people.


      • *two hours per day of “self” time is critical for getting back into balance!


  • Inspiration–Turn your attention to the things that excite you and make you feel engaged.


Turn towards self care, listen to your intuition, gravitate towards what inspires you; this is the absolute root of feeling healthy through menopause.  The more we direct our attention to self-care and allow this transformation to evolve, the easier it can feel.  Good luck–I am here with you!


Next Time–Safe, effective herbal allies to help hot flashes, night sweats, insomnia and more.

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