By: Guest Author
Published: August 9, 2022
Written by Sarah Kaminski- Guest Contributor
Our lives change with years – sometimes for the better, sometimes for the worse. For women, aging inevitably involves the challenges of menopause and perimenopause. These may include psychological symptoms, such as anxiety and depression, and physical symptoms, such as sleep disruption, decreased energy levels, and notorious hot flashes. While most of these symptoms disappear over time, the changes, combined with other signs of aging and outside influences, affect the overall quality of life. However, you don’t have to give in to these predicaments. There are ways to improve your everyday life, so let’s see what you can do to make yourself healthier and happier now and in the future.
Mind Your Diet
Declining estrogen levels that happen during menopause and beyond can have an effect on your metabolism. This can lead to weight gain, increased cholesterol levels, and changes in the way your body digests carbohydrates. Additionally, some changes affect your bone density. The best way to counter these negative effects is with a proper diet.
Make sure to include a lot of healthy fats, such as omega-3 fatty acids, into your diet. Other things you should eat are whole grains, fruits and vegetables, phytoestrogen-containing foods, and protein-packed foods. To keep your bones healthy, eat a lot of dairy products, such as milk, cheese, and yogurt. Don’t forget to drink a lot of water, too.
Sleep deprivation causes a lot of problems. If you don’t get your seven to nine hours of sleep, you may experience a lack of alertness, impaired memory, stress, excessive daytime sleepiness, and a greater likelihood of accidents. Long-term sleep deprivation can cause more serious health issues, such as heart disease, diabetes, and high blood pressure.
To improve your sleep, first, you’ll need to find a nice mattress that provides support, breathability, and cushioning. Then you need to establish a relaxing bedtime routine that allows you to go to bed and wake up at approximately the same time.
Everyday stress gets to every single one of us. However, if we master the art of coping with that stress, the punches it gives will not be as hard. Practicing mindfulness is the best way to overcome stress and live a more fulfilled everyday life. Start by taking deep breaths to get your mind and body in a state of relaxation. While doing that, try to be fully immersed in the moment by paying attention to all five senses. Furthermore, you can practice yoga and meditation and keep a journal of negative and positive emotions.
People are not “designed” to spend all of their time cramped between concrete walls. We need to spend time outside to maintain good physical and mental health.
Science-backed benefits of spending more time outdoors include lowering your heart rate and blood pressure, improving social interactions, boosting mood, improving immunity, and lowering stress and anxiety. Use some of your free time to take a walk, go hiking, or have a picnic with your friends.
Adopt Fresh Knowledge
Learning definitely shouldn’t stop once we’re done with formal education. We benefit from challenging our brains, especially as we age, because it boosts the connection within our brains. This way, you will keep your memory sharp for a long time. Depending on your goal and your choice of skill to learn, learning new things leads to new opportunities, makes you happier, boosts your self-confidence, and provides opportunities for social interactions.
During and after menopause, we women need to take care of our health more than ever. And this means we need to stay active. Exercising prevents weight gain, reduces the risk of cancer, strengthens your bones, improves your mental health, and reduces the risk of other diseases. It is recommended to get at least 150 minutes of moderate aerobic activity a week and 75 minutes of vigorous exercise. The optimal amount of strength training is twice a week for a generally healthy woman. To get motivated and stay motivated for physical exercise, choose activities you enjoy. Consider hiking, jogging, pilates, dancing, or any other activity that sounds enticing to you.
Surround Yourself with Loving People
The quality of interpersonal relations is an important element of mental health. When we have a social network, we tend to be more positive, especially when going through such changes as menopause. Keep your friends and loving family members close but try to avoid those who cause you distress. While maintaining consistent interpersonal relations is imperative, you should also try to keep things dynamic by getting to know new people and forming new relationships.
Take Some Time for Yourself
It’s a hectic world we live in, and we often forget that we can benefit from some alone time. Of course, this is difficult when obligations keep piling up and when we are trying to maintain our social life. However, every now and then, it is important to stop, take a deep breath, and do something you enjoy. That can be anything from reading a book or watching a TV show to practicing a hobby or taking a spa day.
By investing the effort to form good habits, step by step, you can make your life a little better every day. These eight strategies will definitely help you on that quest. Love yourself and take care of yourself, and you’ll see not only an improvement in your everyday life but also a greater sense of satisfaction.
Sarah Kaminski is a life enjoyer, positivity seeker, and a curiosity enthusiast. She is passionate about an eco-friendly lifestyle and adores her cats. She is an avid reader who loves to travel when time allows.
The views expressed herein this article, written by a guest contributor, do not necessarily represent those of the Red Hot Mamas organization. The content is for informational purposes and should not substitute the advice of your doctor.