As we approach and move through the phases of perimenopause and menopause, we’re often met with a mix of physical, emotional, and lifestyle changes. These can be new and sometimes overwhelming, but with the right habits in place, they can also be a pathway to greater health, resilience, and fulfillment. Let’s explore some of the key areas where habit changes can empower us to feel WELLthy – in body, mind, and spirit.
1. Prioritizing Sleep Quality Over Quantity
Sleep often becomes disrupted as hormones fluctuate during perimenopause and menopause, leading to night sweats, insomnia, or lighter sleep. While it’s easy to focus on getting a set number of hours, the quality of our sleep often becomes more critical during this phase.
New Habit: Consider creating a calming nighttime routine that winds down your mind and body. Keep a cool, dark, and tech-free space to help promote restful sleep. Supplements like magnesium or herbal teas can also support relaxation. This is a time to explore sleep as a restorative tool rather than just “getting enough hours.”
2. Honoring Your Changing Body Through Gentle Movement
As we age, our bodies’ tolerance for high-intensity exercise often shifts, especially as estrogen levels drop, impacting our muscles, bones, and cardiovascular health. For many, this means adjusting to lower-impact, mindful movement routines that support joint health and overall well-being without putting stress on the body.
New Habit: Try incorporating more gentle, functional movement like yoga, Pilates, or tai chi, which builds strength and flexibility while reducing stress. Resistance training is also valuable for supporting bone density and muscle mass but should be done in a way that honors your body’s current capabilities. Daily stretching and deep breathing can also work wonders in reducing tension and enhancing circulation.
3. Shifting Nutrition to Support Metabolic Changes
Our metabolism naturally slows down with age, and hormonal changes can exacerbate this. Nutritional adjustments can make a significant difference, especially in managing weight, energy levels, and mood.
New Habit: Lean into a balanced diet rich in whole foods, prioritizing fiber (to support digestion and blood sugar stability), lean proteins (to support muscle health), and healthy fats (to aid hormone production). Minimizing added sugars, processed foods, and refined carbs can help maintain energy levels and reduce inflammation. Incorporate more foods high in calcium and vitamin D to support bone health, as well as magnesium and B vitamins to help with energy and mood regulation.
4. Cultivating a Mindfulness Practice
The psychological impacts of menopause are often overlooked, but they’re just as important as the physical. Hormone fluctuations can increase feelings of anxiety, irritability, or sadness, making it essential to establish practices that support mental clarity and emotional balance.
New Habit: Introducing daily mindfulness practices, such as meditation, journaling, or breathwork, can be profoundly grounding. These practices give you the space to reconnect with yourself, process emotions, and reduce stress levels. Even just five minutes a day can start to make a difference. Finding a community or support group can also help you feel less isolated and offer a space for shared experiences and encouragement.
5. Staying Connected with Your Health and Wellness Goals
Perimenopause and menopause invite us to redefine what wellness means in a new phase of life. With that comes the need to be proactive in listening to our bodies and adjusting our health goals as needed.
New Habit: Schedule regular health check-ins, whether with a doctor, therapist, or wellness coach, to keep track of your progress and any new needs. Journaling or tracking your habits can also be helpful to note what is working well for you and where adjustments are needed. This time can be an opportunity to create a new vision of wellness that reflects who you are today and where you want to be.
6. Embracing Self-Compassion
We often overlook the emotional journey that accompanies menopause. It’s easy to feel frustrated by changes in our bodies or grieve the end of a certain stage in life. Practicing self-compassion is a powerful way to make peace with these transitions.
New Habit: Try to speak kindly to yourself. Acknowledge and honor what you’re going through instead of resisting it. Self-compassion exercises – like noting your achievements, expressing gratitude for your body, or simply giving yourself grace on hard days – are transformative for mental and emotional well-being.
Becoming WELLthy During Menopause
Perimenopause and menopause are times of growth, not just change. By embracing new habits and adapting to the body’s needs, we can stay grounded, energized, and empowered. This journey, with all its twists and turns, is a unique opportunity to reconnect with ourselves and create a life that feels truly WELLthy. Remember, it’s about building habits that bring joy, wellness, and balance to this new chapter – and every chapter beyond.
If you have questions about Perimenopause or menopause, contact us at WELLthy Coaching. We provide one on one coaching as well as group programs to help.
Contact us at info@WELLthyCoaching.com or contact maggie@WELLthyCoaching.com directly 201.638.2054.
