Navigating Perimenopause with Grace

Navigating Perimenopause with Grace

A Gentle Approach to Building Healthy Habits for Busy Moms

Being a working mom is an incredible journey filled with both joy and challenges. When perimenopause enters the picture, the balancing act can become even more intricate.

Managing career responsibilities, family commitments, and the various shifts – both physical and emotional – during perimenopause may seem overwhelming. However, instead of viewing the following tips as a checklist of must-dos, consider them as a supportive guide on your unique journey through perimenopause.

Feel empowered to choose one or two suggestions that resonate with you, understanding that self-care is a personal and evolving process.

1. Prioritize Self-Care

  • Acknowledge the significance of self-care as an essential part of your routine. Remember, this does not need to look like you are getting your nails done if that is something that doesn’t speak to you. Do something that fills up your cup; that’s it.
  • Schedule dedicated “me time” regularly, even if it’s just a few minutes each day.
  • Explore calming activities like meditation, yoga, or reading to unwind and alleviate stress.

2. Establish a Consistent Sleep Schedule

  • Aim for 7-9 hours of sleep per night to nurture your overall well-being.
  • Develop a soothing bedtime routine to signal your body that it’s time to wind down. This could be a bath or a cup of tea.
  • Create a comfortable sleep environment by minimizing screen time and embracing tranquillity. Rooms that are dark and cool are best to sleep in.

3. Incorporate Regular Exercise

  • Choose exercise activities that bring you joy, whether it’s walking, jogging, yoga, or strength training. Try all of them and find one that you LOVE. For years, I did not like yoga, and now I find I am practicing 2x a week along with strength training, and I am loving it. So be open to try something new.
  • Treat workout sessions as appointments, integrating them into your regular routine. This is huge; having this on your calendar will help you stay accountable.
  • Turn physical activities into shared experiences by involving your family for added enjoyment. Walking the dog together, cleaning the house, all of these things can be done with fun for you and your family.

4. Balanced Nutrition

  • Prioritize a well-balanced diet with a focus on fruits, vegetables, whole grains, and lean proteins. Play around with food, what feels good, what gives you energy, what leaves you feeling bloated. Take note and try. 😊
  • Stay hydrated throughout the day by drinking an ample amount of water.
  • Consider seeking personalized guidance from a nutritionist to cater to your specific needs during perimenopause.

5. Mindful Eating

  • Tune into your body’s hunger and fullness cues during meals.
  • Embrace mindful eating by savouring each bite and minimizing distractions.
  • Opt for nutrient-dense snacks to sustain your energy levels throughout the day. Those high-calorie granola bars may fill the hole but often spike your sugar and leave you hungrier in the end. I love a naked shake and a banana or turkey sticks with hummus. Keep it simple.

6. Stress Management

  • Identify stress triggers and explore effective stress-relief techniques. This comes with taking the time to notice how you are feeling throughout the day. When you catch yourself feeling stressed, stop and write down what you are feeling, doing, and thinking. Once you do this over time, you will then be able to redirect how you are feeling to how you want to feel.
  • Integrate practices like deep breathing, progressive muscle relaxation, or mindfulness exercises into your daily routine.
  • Reach out for support through therapy or conversations with friends who empathize with your experiences.

7. Connect with Others:

  • Cultivate meaningful relationships with friends and family. For women, we need connection; we are hard-wired for this. It helps support our hormones and gives us a beautiful oxytocin hit. This is the mother of all hormones.
  • Share your perimenopause journey with other women to create a sense of camaraderie and understanding. It helps us feel like we are not alone at a time in life so many things are changing.
  • Delegate tasks, when possible, to create additional time for social connections.

Navigating perimenopause as a busy working mom is undoubtedly challenging, but by embracing a gentle approach to self-care, establishing healthy habits, and seeking support, you can lay the foundation for overall well-being.

Remember, the process of building healthy habits is gradual, so be kind to yourself and celebrate the positive changes you make along the way.

Your investment in your health not only benefits you but also creates a positive ripple effect on your family and those around you.


Posted on Dec 13, 2023 in , , , , ,

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