From Mood Swings to Mindfulness: Tips for Navigating Menopause
“Growing into your future with health and grace and beauty doesn’t have to take all your time. It rather requires a dedication to caring for yourself as if you were rare and precious, which you are, and regarding all life around you as equally so, which it is.”
- Victoria Moran, author
Hey-oooo fellow menopausal warrior! Welcome to my personal survival guide to navigating this shit show. Why did no one warn you what was coming?! Oh WAIT, because no one is openly talking about all the imminent bullshit we are barreling towards. ..Until now.
Wether you woke up and chose violence this morning, or sobbed uncontrollably at a baby diaper commercial (soon to be first time Gucci here)..fear not, my friend, we are in this together!
This is my 7x7 blueprint for reclaiming my SELF.
These are the seven non negotiables I do seven days a week.
As you begin this healing journey for yourself pick just one or two pieces and slowly add them into your plan. Every single personal is different and over time you’ll find the best recipe for your experience. But, my hope is this 7x7 can give you a HUGE jumpstart to relief and results.
“Moody No More: How Taking Care of Your Gut Can Improve Your Mood During Menopause”
Did you know that our gut is connected to our hormones? It's true! And by keeping our gut happy with probiotics and digestive enzymes, we can help keep our hormones happy too. Repeat after me: "I freaking love my gut! (figuratively and literally)". Prioritizing our gut health can work wonders in alleviating annoying menopausal symptoms like hot flashes and mood swings. And let's be real, who doesn't want to feel a little less sweaty and a little less raging lunatic’y?
While all that is LIFE changing: Let's cut to the chase. If you're struggling to lose that menopause belly fat probiotics and digestive enzymes can help by improving gut health and aiding in the digestion and absorption of nutrients. This can lead to reduced inflammation and improved metabolic function, ultimately resulting in a slimmer waistline.
“Movin' & Groovin': How Exercise Can Help You Through Menopause"
Let's be honest: the last thing you need is another thing that makes you feel crappy about yourself. That’s why I’m your ANTI workout HERO. My experience and advice is just get moving, no marathon required (unless you're into that, then go on with your bad self!). Take your dog out, get in the garden, or take a leisurely stroll through Target - just move your body! It's not just about burning calories or getting toned (although that's a bonus), it's about those happy endorphins, better sleep, and easing achy joints. Plus, it's a daily check-in for your mental health. Trust me, I've been there - couch-bound and in a funk. But getting up and moving, even just a little bit, made all the difference.
“The Power of Positive Thinking: Gratitude and Meditation for Menopause"
Alright, let's take a hot second to talk about gratitude and meditation. Now, I totally get it, life can be chaotic and finding time to slow down and meditate might seem like just another daunting task on your to-do list. But trust me, a little bit of mindfulness can go a long way in boosting your mood and reducing your stress levels.
You don't have to be a meditation guru to get started. Just find a quiet space and take a few deep breaths. Focus on the present moment and reflect on what you're grateful for in your life. It could be something as simple as having a roof over your head or the love of your family and friends
The beauty of gratitude and meditation is that it helps shift your mindset from a negative space to a more positive one. And let's face it, when you're going through menopause, you could use all the positivity you can get! Plus, you never know what you might manifest when you focus your thoughts on the good things in your life. So take a few minutes each day to reflect, clear your mind, and manifest your dreams.
“Protein Power: How Adding More Protein to Your Diet Can Help You Through Menopause"
A little secret that has been a game-changer for me: adding 100-125 grams of protein to my daily diet. Not only has it helped me stay fuller for longer and keep those asshole hot flashes at bay, but it also has some amazing benefits for mental and emotional well-being.
Protein is essential for the production of hormones, including the ones that regulate mood and cognitive function. Protein can also help regulate our sleep-wake cycle, which is essential for getting the restful sleep we need to stay energized and focused throughout the day. Plus, it contains amino acids that are crucial for brain function and cognitive performance, which can have a positive impact on our overall mood and mental well-being.
Last but not least: STRESS. Menopause and stress are besties, protein can help regulate cortisol levels and reduce those feelings of anxiety and tension.
Some of my quick and easy protein favorites are these shakes, this cereal, this powder, these chips.
It's all fun and games until the muffin tops and mood swings show up.
Hydration Station: How Drinking More Water Can Help You Beat Menopausal Symptoms
Did you know that drinking at least 100 ounces of water a day can do wonders for our menopausal bodies? Not only does it help us maintain healthy skin and hair, but it can also help reduce hot flashes and night sweats. Plus, staying hydrated can help alleviate symptoms like headaches and joint pain.
My goal is 2.5 Stanley Quinchers a day. Call me easily influenced but I love that damn tumbler!!!
“Fiber for the Win: Relieving Meno Belly Bloat and More"
Meno Belly Bloat is the WORST! Did you know that adding 25-30 grams of fiber to your daily diet can help relieve constipation, reduce bloating and keep your digestion running smoothly? Plus, it can also help lower your cholesterol levels and reduce the risk of heart disease and type 2 diabetes. And for us menopausal women, fiber can also help balance hormones and reduce hot flashes.
Here are some easy ways I add fiber into my day: These bars, this mix, these capsules, these gummies.
“Sweet Dreams: How Getting Enough Sleep Can Help You Navigate Menopause"
Menopause and sleep - not always BFFs 😴. I mean, why does it feel like our bodies are conspiring against us?! But did you know that getting a solid 8 hours of sleep each night can help with hot flashes, mood swings, and even weight gain? It's true!! But don't stress if you can't get a full 8 hours at night. You can also catch up on some rest by adding a nap during the day. Whether it's a quick power nap or a longer snooze, a little extra shut-eye can do wonders for your overall well-being during this time of transition.
My favorite sleepy time go to’s:
A cooling blanket and cooling pajamas are a MUST. Don’t skip this white noice machine, the soothing sounds keep me from putting a pillow over hubby’s face when he snores.
I’ve decided I’m renaming this book of my life: What to Expect When You're Not Expecting.
When the ‘eff did our hot bods become hot flashes?!
One second we're living our best lives, and the next we're sweating embarrassingly profusely in Walmart….. don’t get me started on the crying over a commercial for puppy food.
It's alllllllll fun and games until the muffin tops and mood swings show up.
Am I right?
Let’s stick together, yeah? This journey is a lot more tolerable when you’ve got someone who “gets it”.
Drop a comment below, let’s connect!
Until next time, you’re doing GREAT, beautiful soul. Keep going.
P.S. connect with me on ALL the socials. You never know what’s going to happen in this crazy world and I don’t want to lose ya.
