Chic and Savvy Self-Care Tips That Will Help You Feel Your Best in Menopause

thrive in menopause Oct 25, 2022

No woman is too fabulous for menopause!

As we age, our bodies go through changes that can sometimes be difficult to adjust to.

It's no secret that menopause can be a difficult time for many women.

From hot flashes and night sweats to mood swings and weight gain, the changes that occur during menopause can be both physically and emotionally draining.

However, there are some simple self-care tips that can help you not only survive menopause, but thrive during this time in your life!

With the right self-care routine, we can not only survive menopause, but thrive in it! 

I know it may seem like your hormones are all over the place, plus your energy levels are dipping.

It's enough to make any woman feel frazzled.

But there's no need to despair.

Here are some of my favorite chic and savvy tips to help you feel your best during this time of transition.

1. Get your beauty sleep darling!

During menopause, it’s important to get enough rest so that you can feel your best during the day. Shoot for 7-8 hours of sleep each night so that your body can recharge and be ready to take on the day.

Our natural inclination is go from shower and jump in bed but winding down has always been the tried and true way to live. In this video I am sharing my favorite herbal tea that has helped me drift to the most amazing sleep ever. 

I realize that sometimes your mind just won't allow you to shut the many thoughts off at night, from things not done on your to do list to conversations not had or even conversations that didn't go well. Let's not forget worries if you have senior parents and adult children that need you.

So, if you have trouble falling or staying asleep, create a bedtime routine that includes:

  • Winding down for 30 minutes before turning in for the night. 
  • Take a hot shower before bed
  • Shut down the screens at least 1 hour before bedtime
  • Try muscle relaxation therapy
  • Don’t try to force sleep before you’re really tired
  • Find a happy visualization that you enjoy
  • Make the room really dark so you can sleep
  • Drinking chamomile tea before bed or using a lavender-scented pillow spray

These tips can help your mind and body relax so that you can drift off to sleep more easily. 

2. Take the right supplements for your body

There are a number of supplements that can help ease menopausal symptoms like hot flashes, night sweats, mood swings, and more. 

Talk to your doctor about which supplements might be right for you, and be sure to take them as directed.  Not all supplements are created equal and that some may do more harm than good.

Some popular supplements that has I've found to help for menopause women relief include:

  • black cohosh is effective in reducing the frequency and severity of hot flashes
  • red clover can help reduce the symptoms of hot flashes and night sweats. 
  • ginseng has been shown to boost energy levels and reduce fatigue.
  • vitamin E has been shown to help improve mood and reduce hot flashes.

These supplements have been shown to be safe and effective in relieving menopausal symptoms like hot flashes, night sweats, vaginal dryness, and fatigue. 

3. Enjoy delicious food that is makes you feel good 

What you put into our bodies has a direct impact on how we feel both physically and emotionally. 

To maintain your energy levels and keep your hormones in check, it's important to eat plenty of fresh fruits and vegetables, whole grains, lean protein, and healthy fats  as well.

Avoiding processed foods, sugary drinks, and excessive amounts of caffeine and alcohol, which can all aggravate menopausal symptoms and contribute to weight gain and other health problems

Finally don’t forget to stay hydrated!

Spacing out drinking 8 glasses of water a day will help keep your skin looking its best and give you the energy you need to power through your day.

Many women experience weight gain during this time, so it's important to focus on eating nutrient-rich foods that will give you the energy you need without adding extra pounds.

There are plenty of delicious and nutritious foods that are perfect for menopausal women. Here are just a few ideas to get you started:

Salmon: This fatty fish is packed with omega-3 fatty acids, which have been shown to help reduce inflammation and promote weight loss.

Berries: Berries are loaded with antioxidants and fiber, both of which are important for menopausal women. Fiber helps to promote satiety, while antioxidants help to protect against disease.

Leafy Greens: Sautéed Spinach w Garlic & Balsamic Glaze, Massaged kale with roasted sweet potatoes, and other leafy greens are full of vitamins, minerals, and phytonutrients that are essential for menopausal women. These nutrients help to boost energy levels, support bone health, and fight disease.

Chia Seeds: These tiny seeds are a great source of fiber, protein, and healthy fats. They can help to regulate blood sugar levels, promote weight loss, and support gut health.

By incorporating these foods into your diet, you'll be on your way to staying healthy and keeping your figure in menopause.

It doesn't matter if there are moments where things don’t feel 100% right; just take a deep breath and remind yourself of what matters most: finding joy with every step forward instead of focusing only on those fearful ones backpedaling away from the transition stages.

4. Self-care the ongoing journey with no finish line

Regular massages not only makes you feel amazing, but they have a ton of health benefits to boot and it more than just a pampering session if done correct.

It helps improve your circulation, relieve pain and tension, boost your immune system, and even improve your sleep quality.

As the savvy chic women that you are being in menopause it is an absolute must that you schedule regular massages so you can ensure that you feel better. Even once a month is doable! 

One of my favorite self care luxuries is taking long baths. There’s nothing quite like soaking in a tub full of warm water to relax your muscles and clear your mind. Then add in some soothing aromatherapy or a fun bath bomb and you’ve got yourself a luxurious at-home spa day. savvy chic women in menopause know that taking the time to relax in the tub is essential for keeping their stress levels under control.

By taking care of yourself – mind, body, and spirit – you can sail through menopause with grace and ease.  Menopause is a natural part of life, and with the right support, you can make it a positive experience.

Menopausal symptoms can be a difficult time in life, but it doesn't mean you have to go through the pain alone. Millions of women are going through the same thing. We are all in this together!

5. Clear your mind and enjoy nature

Going on walks in nature means spending time outdoors which is one of the best things you can do for your health. Walking in nature allows you to get some exercise while also enjoying the beauty of your surroundings. Make sure to schedule regular walks in nature so you can stay fit and connected to the world around them.

Moving your body is important for both your physical and mental health it not only helps reduce stress, but improves sleep quality which is something we can never get enough of, boosts energy levels, and even helps fight depression and anxiety. As a savvy chic women in menopause make sure to fit regular movement into your schedule so you can stay feeling your best mentally and physically.

The physical symptoms can be difficult to adjust too but there is no need to worry because these will pass in time with support from other women who care and understand what you are going through as much or even more than yourself! 

Now you understand that self-care is essential during menopause, but it's important to find what works best for you. Self-care goes beyond just pampering. It is about taking the time to nurture your mind, body, and soul.

It is about taking care of yourself so that you can be the best possible version of yourself. So make sure to take some time for yourself every day, even if it's just for a few minutes.

Your journey through menopause will be much more enjoyable if you take care of yourself along the way.

May 11-15, 2023, I am hosting a 5 day "Ignite Your Inner Chic Retreat in Chicago".

If you're a savvy-chic woman who's tired of not being able to say NO and who's in dire need of supportive self-care and a healthy dose of joie de vivre, then join me for an adventure in gourmet food, wine, and décor that will lift your life into new realms of deliciousness and delight!

So click on this link if this chic retreat speaks to you and apply here

About the Author

Milan Perry, HHP, MH

World-renowned wellness chef with an extensive background in nutrition, wellness and herbalism. She is the Culinary Nutrition & Wellness Chef of the Chic Women Don't Diet (CWDD) culinary + wellness coaching program. And serving a small local Chicago clients as a Gourmet Chef. Milan went from working as a commercial print model which emphasized focusing on self to reinventing herself to focusing on the inner beauty that starts with health, wellbeing and the quality of food we eat. Offering online education programs, private wellness coaching, and memberships.

**If you are looking for a new, healthy way get healthier without dieting, I hope this blog post has been helpful in helping you find that path.

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