Working with Menopause
As we age, many women experience the challenges of perimenopause and menopause. While symptoms can vary, the combination of hormonal changes, household responsibilities, and a full-time job can make this transition particularly demanding.
I began my perimenopausal journey at the relatively young age of 38. The symptoms were a rollercoaster: hot flashes, sleepless nights, mood swings, and a general sense of disorientation. Over time, I lost interest in cooking, gained weight, and felt increasingly stuck.
After years of trial and error, I've finally found strategies that help me navigate this challenging phase of life, which includes blending the work that I do with the life I want to lead:
Here are a few of my recommendations that I have found incredibly helpful:
Prioritize Sleep
Create a relaxing bedtime routine; unplugging from electronics at least two hours before bed and enjoying your favorite book.
Keep your room cool and dark, and use fans to combat hot flashes.
And if you are having trouble sleeping or staying asleep, consider natural options like chamomile tea before bed, ashwagandha or magnesium.
Stay Active
Find and commit to an enjoyable form of exercise. I recently purchased a bike and a kayak which I am in love with! And I also maintain a daily schedule of walks with my hounds and somatic yoga.
Nourish Your Body
Prioritize fruits, vegetables, protein, and whole grains. Some of my favorites are super food greens, quinoa, avocado, chick peas, fresh fish, Good Culture cottage cheese, organic steak and chicken.
When it comes to drinks, I no longer consume alcohol and instead have replaced it with filtered water, sparkling water, iced decaffeinated teas, and aperitifs with adaptogens. My favorite is De Soi, thank you Katy Perry!
Consider dietary supplements like organic multi vitamins or ones that target specific areas or needs like kidneys, liver or pancreas. If you need iron, I recommend Gentle Iron by Solgar, easy on your stomach and it works wonders.*
Take Care of Your Skin
In addition to water for ultimate skin nourishment, I also recommend, steam eye packs, under eye patches and day and night creams that are gentle yet effective. I also love the Silk Skin Facial Massager, smooths out the lines and helps your face to glow while rotating every other week with a Charcoal Mask or Dead Sea Mud Mask.
Work
Now that you've taken care of yourself internally and externally, it's time to manage menopause in a way that works for you while on the job.
Time box everything, this includes all meetings, admin tasks, breaks, lunch and a set cut off time for your day. Make sure you have alerts set to let you know that in 10 minutes you will need to move on to the next task. This will help you wrap things up and transition smoothly.
When it's time for lunch, take it. This doesn't include eating while working or being anywhere near your working area whether you are at home or the office. Take a walk, go out to eat or enjoy a prepared lunch in your kitchen or breakroom. This enables you to clear your head, relax and be ready for the remainder of the day.
Set boundaries when appropriate. You do not need to answer text messages or emails at all hours of the night or throughout the weekend. Have a set schedule and stick with it.
Most importantly, give your self grace when those moments of brain fog, lack of focus, fatigue and mood imbalance set in. Take a walk, practice mindfulness or Vargas Nerve exercises. Allow yourself to just be and regain your composure, then resume the work.
Remember, everyone's experience with menopause is unique. Be patient with yourself, experiment with different strategies, and seek support from healthcare professionals and loved ones. With the right approach, you can navigate this challenging phase of life with grace and resilience.
**Disclaimer: While these tips have been helpful for me, it's important to consult with a healthcare professional for personalized advice.
