By Kristen L. – Licensed Integrative Health Coach
You’re struggling to sleep at night, experiencing wild mood swings, and your menstrual cycle is all over the place…welcome to perimenopause. Here’s some good news though: there are some simple and helpful rituals you can begin to incorporate into your daily life that will help you during this transition. Below are some of our favorite habits for morning, midday and evening to help you feel great throughout perimenopause.
MORNING
☀️ Mindful Mornings
Even if you’re not a fan of meditation, there are so many ways to get in a quick morning mindful moment and there’s sure to be a style that’s right for you. Research has shown that meditation and mindfulness can help reduce your menopause symptoms and prevent you from struggling with chronic stress which can put you at risk for several other health conditions. Not only that, but starting your day with meditation can certainly help you get started on the right foot. Try the simple mindfulness audio guides on this app, which are designed specifically for menopause.
?️ Pick Protein
Pancakes, bagels and sweet treats are enticing, but carb-loading first thing in the morning may cause you to feel sluggish later on in the day. Instead, load up on lean protein starting with your morning meal so that you stay full and your hormones stay balanced. Try the breakfast recipes in the ‘meals’ feature under the Explore section which are nutritionist-designed to target menopausal symptoms.
MIDDAY
?♀️Take a Stroll
Hit snooze one time too many and missed your morning workout? Try sneaking in a quick 10-minute walk on your lunch break instead. Staying active and getting movement during perimenopause is not only a great way to reduce the severity of your symptoms, but it can also help keep your entire body healthy and strong. From strengthening your bones to keeping your heart healthy, every bit of activity counts!
? Say Cheers (with H2O)
Dehydration is a common problem during perimenopause so don’t be surprised if you find yourself constantly thirsty. Between hot flashes which cause you to sweat more and the general hormonal shifts you’re experiencing, your body could really be in need of some more water. Around lunchtime, be sure to check in to see how much water you have already consumed that day. If you aren’t about halfway to your daily water goal, drink up! In addition to quenching your thirst, drinking water and staying hydrated can help reduce the severity of your symptoms, many of which also mimic the symptoms of dehydration!
EVENING
?Jot it Down
With so much we need to remember on a daily basis, from work priorities to relatives’ birthdays, it can be hard to recall specific details about your health and how you’re feeling day to day. That’s why it can be helpful to spend a few minutes before bed record how you felt that day. And when the time for your doctor appointment comes around, you’ll have everything you need to have a productive discussion about your symptoms. You can use the Log feature in this app to record your symptoms. It’s a great way to see how different habits and lifestyle changes are impacting your symptoms. Simply complete your log once a day (before bedtime is a good idea). You’ll be surprised by what you learn after a few days of logging your symptoms.
?♀️Wind Down
Now that you are nearing menopause you may notice that getting a good night’s sleep is more difficult than it used to be. While your habits throughout the day can have a positive impact on your nighttime symptoms, it can also be beneficial to stick with a nightly routine that helps you wind down before your head hits the pillow. Some things you may want to include in your nightly routine are reading a book, journaling or some light stretches. The Program feature under ‘Explore’ has guided stretching videos that you can try for 10 mins before bed. Research has shown that stretching before bedtime can reduce menopausal symptoms.
? What rituals have worked for you? Share with the Caria community below.
Originally published on hellocaria.com.