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Navigating menopause and perimenopause – your essential guide to embracing change

In Features, Mind Health, Motherhood, Stories, Wellness by Nicole Fuge

Ladies, let’s chat about a journey we’re all destined to embark on – the natural transitions of menopause and perimenopause.

By Ava Wilde

Gone are the days when these topics were whispered about in hushed tones. It’s 2023 (almost 2024!), and we’re all about embracing and discussing our health openly. So, let’s dive into what menopause and perimenopause entail and how to navigate these waters with grace and ease.


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1. Understanding the Transition

First things first, understanding what’s happening to your body is key. Menopause marks the end of menstrual cycles, a natural part of ageing typically happening in our late 40s or 50s. Perimenopause is the precursor, a transitional phase that can begin years earlier (for some women this happens in their 30s). Symptoms vary widely, from hot flushes to mood swings, and it’s all due to the hormonal rollercoaster your body is riding.

2. Diet is Your Best Ally

A healthy diet is your best friend during this transition. Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Why? Because what you eat significantly impacts your symptoms. Foods high in calcium and vitamin D are crucial for bone health, as menopause can increase the risk of osteoporosis. And let’s not forget about hydration – water is essential!

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3. Exercise: More Than Just Fitness

Regular exercise is a game-changer. Not only does it help manage weight and improve your mood, but it also strengthens your bones and boosts overall health. Whether it’s yoga, walking, or dancing around the kitchen with your kids, find an activity that brings you joy. It’s all about moving your body and keeping active.

4. Communication is Key

Talking to your doctor should be at the top of your to-do list. They can provide personalised advice and help you manage symptoms. And remember, it’s not just about the physical changes. Menopause can be an emotional rollercoaster too, so don’t hesitate to reach out for support, whether it’s from healthcare professionals, friends, or support groups.

Chelsea Pottenger, Mama Disrupt

5. Embracing Self-Care

This is a time to focus on yourself. Explore relaxation techniques like meditation or mindfulness to manage stress. Prioritise sleep – your body needs rest to navigate these changes. And don’t forget to indulge in activities that make you happy. This is your time to shine in a new phase of life.

Navigating menopause and perimenopause is all about embracing change and taking care of yourself. With the right diet, regular exercise, and open conversations with your doctor, you can manage this transition smoothly. Remember, every woman’s journey is unique, and there’s a whole community ready to support you through it. So, let’s celebrate this new chapter with confidence and positivity.

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