New Year’s Resolutions for Menopausal Women
MenoLabs News | 6
It’s that time of the year again – the time to make New Year’s resolutions. Each year, we set resolutions, but sometimes they end up being too vague or hard to commit to. Just saying that you will work out more, spend more time outside, or eat healthier are good goals, but they are pretty general. What steps should you take to achieve those goals? For women in menopause, health should be your top priority, so let us help you set New Year’s resolutions that you can stick to.
Set Exercise Days
It has become a tradition for many people to set healthy eating and exercise as their goals for the upcoming year. For menopause, working out is especially important, because women at this stage of their lives experience loss of bone and muscle. Thus, set two to three days a week for resistance training because it is a good way to maintain muscle mass and bone strength. Sign up for a local gym, or buy small dumbbells or resistance bands for working out at home. You can also go for a walk, join a class in Zumba, yoga, or pilates, or buy a workout DVD or alternatively follow an exercise tutorial on YouTube.
New Year’s Resolutions for Staying Active
As you enter your older years, staying active becomes more difficult than before. But, for enjoying good health and physical wellness long into your retirement years, you need to be active every day. This does not mean you should do exerting workouts 7 days a week. On the contrary, you can even start very small by walking or going for a swim for 15 minutes every day. You can increase the amount of time slowly and improve your physical activity over months.
Avoid Unhealthy Foods
What is healthy eating? If this is a concept you find hard to define, then how about avoiding unhealthy foods as your New Year’s resolution? Fluctuating hormones in menopause can affect your eating habits. For example, during this transition, you might be craving chocolate, carbs, and fatty or sugary foods. Limit the amount of unhealthy food you are buying, including sodas, candies, and cookies. Go shopping for groceries when you are feeling well, and not hungry or tired, so you do not have to feel stressed and buy things on impulse.
New Year’s Resolutions for Sleep
Many menopausal women suffer from insomnia, so your New Year’s resolutions should get your sleep issues covered. To improve your sleep quality, aim to get at least 7-8 hours every night and create a good bedtime routine. For getting the results you want, avoid staying up too late at night, avoid spending too much time in front of your phone or laptop, and do not drink caffeinated drinks after 2 p.m. If you feel like your mattress or pillows are uncomfortable, or your sheets or pajamas do not let your skin breathe, it is time to change them.
Relax Every Day
Menopause is very stressful. Not only do you have to deal with the issues in your daily life, but you also have to go through hot flashes, night sweats, mood swings, insomnia, and other symptoms. And when you do not have time to relax, this stress only adds up. So, what about including more relaxation into your life this New Year? If you find it difficult at first, start small. Take 10 minutes every day to practice a guided meditation or do a breathing exercise. You can also enjoy a yoga practice where both physical movement and breathing are in harmony. Clear your mind from negative thoughts and focus on the things that bring you joy for these 10 minutes and increase this amount of time as you go.
A very achievable and good for your overall wellness New Year’s resolution is to hydrate more in the upcoming year. So, aim to drink at least 8 glasses of water per day, not counting in these 8 glasses other sources of liquid like soups or fruit, for example. In menopause, it is also important to drink more water instead of tea or coffee, so you also do not consume too much caffeine which exacerbates hot flashes and night sweats. Water helps flush out toxins from your body, keeps you hydrated, and improves the overall look of your skin.
Deal with Mood Swings
As one of your New Year’s resolutions, try to find a recipe for dealing with your mood swings when they happen. There is even such a thing as “menopausal rage,” the state which leaves you unpredictable, moody, and hard to agree with. Resolve to find a way to deal with stress and moodiness better than taking it out on the people around you. Sometimes even minor mistakes from your children or your loved one can set you off, like forgetting to take out the garbage or wash the dishes. But these are minor things, and by addressing your triggers in the upcoming year, you will find it easier to avoid meltdowns.
New Year’s Resolutions for Balance
In your life, you may often face ups and downs, which can drain you out of energy and increase your stress levels. For example, you might be very active one week and only eat healthily, while the following week you would be a couch potato drinking soda and eating French fries every day. Make it your New Year’s resolution to avoid such extremes and find balance in your life. If you know that a busy week is coming and you won’t have the time to cook, try to prepare meals in advance during the weekend, for example. Harmony and balance will reduce your stress and help you live happier.
Don’t Be Sorry
Menopause is a very natural condition that happens to a woman at some point in her life. Because of your hot flashes or mood swings, you might be feeling sorry toward the people around you. But, in reality, you should learn how not to apologize for the things that are not your fault and are beyond your control. You do not need to be sorry because you suddenly started sweating during a meeting. Apart from that, you should not be sorry if you woke up in the middle of the night to use the bathroom. Menopause is normal, and so are you.