Menopause Self-Care Tips throughout Your Journey | Clearblue®

Written in partnership with New Chapter®. New Chapter® is a Vermont-based vitamin and supplement company with a deeply held mission to revolutionize natural wellness.

The menopause journey is a normal transition in a woman’s life. However, some of the symptoms and changes involved can be challenging. If you’re on this journey now, it’s important to take good care of yourself and ask for help when you need it! You can take steps to prioritize good self-care to help you through menopause.

The Menopause Journey: Physical & Emotional Changes During Menopause

Menopause is a natural biological process marking the end of a woman’s reproductive years. The average age of menopause is 51, but perimenopause (the years leading up to menopause when you can experience a range of menopausal symptoms) can last for many years. Menopause involves physical and emotional changes that can affect a woman’s health, well-being, and quality of life.¹

What Are the Stages of Menopause?

Clinicians generally divide the menopause journey into different stages.

1. Premenopause: The reproductive stage of your life after puberty when you are at your most fertile.
2. Early perimenopause: Clinically, early perimenopause is described by changes in menstrual cycle length, with or without other signs and symptoms. During this time, levels of key hormones can rollercoaster up and down. Typical symptoms include irregular periods, memory problems, mood swings, and sleep issues.²
3. Late perimenopause: During this stage, further menstrual changes occur and women might experience cycles 60 days long (or more). FSH levels are typically elevated. Vasomotor symptoms like hot flashes and night sweats may occur.
4. Menopause: This is when a woman has not had a menstrual period for 12 consecutive months. Technically, menopause is just one day (a year after the last period) and it marks the end of one’s reproductive years.
5. Postmenopause: This stage begins the day after menopause and lasts for the rest of the individual’s life. With current life expectancies, postmenopause may be around a third of her life.³ As hormone levels drop off in the body, symptoms like hot flashes may eventually fade.

Self-Care Tips During Menopause

If you’re experiencing signs of perimenopause, talk to your healthcare professional or doctor about what’s happening to you. Ideally you can make a menopause plan together. They may let you know about medical options (including hormone replacement therapy (HRT)), lifestyle recommendations, and specific suggestions for your needs.

Eating a Balanced Diet

Is there a “menopause diet” to follow? In general, women in the menopause years can follow the Dietary Guidelines for Americans. That means following a healthy eating pattern that includes a variety of colorful fruits and vegetables, lean protein including some vegetarian meals, and more whole grains.⁴ Eating more nutrient-dense foods and cutting down on sugar-sweetened items and saturated fats can help with healthy weight management and cardiovascular health. According to the Cleveland Clinic, cutting down on caffeine and alcohol may help to reduce hot flashes, though there is not strong evidence for this.⁵

Maintaining Regular Exercise

The metabolism naturally slows down with age. It’s normal to see some weight gain during your menopause journey. In addition to healthy eating patterns, regular physical activity can help you manage a healthy weight. Exercise can also improve brain and bone health, reduce risk of depression, and lower heart disease risk.⁶ Aim for at least 30 minutes of moderate-intensity aerobic activity on 5 days a week, and muscle-strengthening activities on 2 or more days.⁷ Muscle-strengthening exercise includes lifting weights or using resistance bands. Be sure to check with your healthcare professional before starting any new exercise routines.

Quality Sleep During Menopause

Many women experience changes in their quality of sleep during their menopause journey. This can be due to hormonal fluctuations, hot flashes, night sweats, mood swings, or other factors. Poor sleep quality can affect your physical and mental health. Some common tips to improve sleep include maintaining a regular sleep schedule, avoiding caffeine and alcohol before bedtime, keeping the bedroom cool and dark, practicing relaxation techniques, and seeking medical advice if needed.

Menopause Supplements & Staying Cool

Healthy lifestyle choices like eating nutrient-dense foods, being physically active, and prioritizing good sleep can be excellent self-care during one’s menopause journey. Many women also choose to take dietary supplements for specific wellness benefits. There are also ways you can deal with hot flashes and night sweats. Please reach out to your healthcare provider to get advice on whether supplements might be right for you.

Help from Supplements

Many people take dietary supplements as part of their wellness routine. When it comes to menopause supplements, we trust our partners at New Chapter®, makers of high-quality vitamins, minerals, and herbal blends. Their herbal supplement Estrotone^TM is crafted to support women along their menopause journey by supporting hormone balance with the power of plants.* Estrotone includes Black Cohosh extract—a traditional herb that has been linked to reduced night sweats and hot flashes.*

Heating and Cooling Treatments for Hot Flashes

Hot flashes may be felt from perimenopause through postmenopause. Hot flashes (also called “hot flushes”) are sudden sensations of heat that can make you sweat and feel uncomfortable. They are caused by the hormonal changes of menopause, which affect the part of your brain that regulates body temperature.

Heating and cooling treatments can help you cope with hot flashes by reducing their intensity and frequency. Essentially these are ways to manage hot flashes by adjusting the temperature of your body or your environment.

• Lower the room temperature by using a fan, an air conditioner, or opening a window.
• Dress in layers that you can easily remove when you feel hot.
• Use a cooling gel pad, an ice pack, or a cold water bottle to cool your skin.
• Drink cold water or other non-caffeinated beverages to stay hydrated and feel cool.
• Avoid hot showers, baths, saunas, or hot tubs that can raise your body temperature.
• Use a heating pad, a warm blanket, or a hot water bottle to warm up when you feel chilled after a hot flash.

Regular Medical Check Ups

As with any stage of life, make time to have regular physical checkups and screenings as recommended by your doctor. Changes may continue through menopause and postmenopause. Your healthcare provider can help you find the best options for you.

Social Self-Care: Building a Strong Support System

It’s estimated that over 1 million women reach menopause in the US each year.⁸ Every journey is different, but you are definitely not alone! The good news is women’s discomfort during menopause is no longer being ignored or dismissed. Today, women are speaking up and demanding proper attention and care, and researchers and businesses are stepping up to learn more and to help women feel better throughout this time.

Mental Health Conversations

Mental health during the menopause journey is an important topic. This life transition can cause cognitive and emotional symptoms, such as mood swings. There may also be changes in sexual function. Symptoms like these may affect a woman's quality of life and well-being. If you’re experiencing these types of symptoms, talk to a healthcare professional. You may also find support from family and friends who can offer empathy and understanding.

Peer Communication and Sharing Experiences

Consider joining a support group or online community where you can share your experiences and learn from others who are going through the same thing. You can find comfort, advice, and friendship from people who understand what you're feeling.

Prioritize Well-Rounded Self-Care During Your Menopause Journey

Self-care is not selfish, especially during the menopause transition. Menopause can bring many physical and emotional changes that affect your whole life. You are your best advocate when it comes to managing your symptoms and finding what works for you! Self-care can include eating a balanced diet, exercising regularly, getting enough sleep, and seeking professional help if needed. More information is available than ever before, and help is out there!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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