Finding Balance in the Chaos:

Your Guide to Post Menopause Wellness.

Finding Balance in the Chaos:

Your Guide to Post Menopause Wellness.

Do you sometimes feel like you’re caught in a whirlwind of emotions? Tears at the smallest triggers? Wild mood swings that leave you unsteady? Or maybe it feels like the very foundation of your world is shifting beneath you. You’re not alone. Menopause often brings a mix of emotions and physical changes that can leave even the strongest of us feeling lost.

From hot flashes and sleepless nights to dry skin, joint pain, and an aching sense of disconnection, menopause and beyond – can feel like a storm you didn’t sign up for. But while this stage of life is inevitable, it doesn’t have to be unbearable. The key is understanding what your body is going through and embracing sustainable changes that support your health—physically, emotionally, and mentally.

The emotional symptoms of menopause – post menopause, are often some of the most unexpected and can exacerbate the physical changes – impacting your ability to get a good nights sleep, lowering energy levels, and even triggering feelings of anxiety and depression.

As a Menopause Support Coach, I’ve walked alongside countless women navigating this transformative journey. Together, we explore lifestyle strategies, cultivate self-compassion, and build a foundation for vibrant living, not just during menopause but especially, well beyond it.

This guide is about reframing life after menopause — not as an ending but as an opportunity for reinvention.

Changing the Narrative Around Menopause

It’s no secret that menopause is often painted in a negative light. And sure, the symptoms can feel frustrating and even overwhelming. But what if we saw this phase as a gateway to something new? What if we embraced it as a chance to reset, reflect, and reshape the way we approach our lives?

For many women, the challenges of menopause become a catalyst for broader lifestyle changes—an opportunity to reimagine the years ahead with health, joy, and purpose at the centre.

Let’s dive deeper.

The Stages of Menopause

Understanding menopause is the first step to navigating it successfully. It’s not an overnight change—it’s a journey that unfolds over years, sometimes decades.

Perimenopause:

Perimenopause is the transitional phase leading up to menopause, during which your key hormones—oestrogen, progesterone, and testosterone—begin to decline. These hormonal shifts can cause a range of symptoms, such as irregular periods, mood swings, hot flashes, and changes in sleep or libido. This stage typically starts in your 40s but can begin earlier, as your body prepares for the eventual end of your reproductive years.

Menopause:

This stage is defined as the point when you’ve gone 12 consecutive months without a period , your ovaries have largely stopped producing estrogen, marking the end of your reproductive years.

The day after is your Menopause day – not many women know this. everything after that is Post Menopause.

Postmenopause:

This final stage spans the rest of your life.

Some women during this stage will experience a gradual decline of symptoms eventually. Symptoms like hot flashes and brain fog, sleep deprivation may persist for some, as Post Menopause comes with its own set of challenges and symptoms – but for many women, this stage brings an easing of symptoms and the chance to prioritize long-term health and well-being.

Can lifestyle changes support a healthy menopause?

Yes! Every woman’s menopause experience is different, and every woman needs to find the balance of treatment and lifestyle tweaks to support their unique journey.

However, helping your body to be the healthiest it can be during this time of intense change can only have a positive effect on your emotional and physical health. That being said, it’s still very important that you seek professional medical advice to find out where you are in your menopause cycle and if some treatment options might work better for you than others. In some cases, hormonal treatment like HRT is a good option and it can be explored as part of a holistic treatment plan, particularly when natural lifestyle changes aren’t addressing symptoms adequately.

1. Eat for a healthy menopause
You’ve heard it all before, but you really are what you eat, and the way you fuel your body can have a significant impact on physical and emotional menopause symptoms. I recommend crowding out caffeine, alcohol, and refined sugar, and embracing a colourful, balanced diet of fresh whole foods, including a wide range of fibre-and-vitamin-rich fruit and veg, healthy fats, and lean proteins.
2. Keep Moving
Exercise is a powerful tool for both mind and body. It boosts mood, reduces anxiety, and supports heart and bone health— two critical areas during menopause. Whether it’s strength training, yoga, walking, or dancing, the best exercise is the one you enjoy enough to do regularly.
3. Find Calm Amid the Chaos
Menopause often coincides with busy schedules and growing responsibilities. Self-calming practices like meditation, yoga, or even simple deep-breathing exercises can help you centre yourself. These practices don’t just reduce stress—they help you reconnect with who you are.
4. Prioritse Self-Care
Menopause can leave you feeling disconnected from yourself. This is the time to intentionally nurture your mind, body, and spirit. Focus on activities that light you up—reading, gardening, journaling, or spending time with loved ones. Let go of what no longer serves you and embrace actions that bring you closer to your true self.

This Is Your Journey, remember, your menopause experience is uniquely yours. There’s no single “right” way to navigate it. The most important thing is to listen to your body, honour your needs, and take steps—big or small—toward a healthier, more vibrant life.

You deserve to feel empowered, joyful, and deeply connected to yourself at every stage of this journey.

Di x

by@GetMidlifeFabulous/January 10, 2025/inMenopause

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Finding Balance in the Chaos:

Finding Balance in the Chaos:

This guide is about reframing life after menopause — not as an ending but as an opportunity for reinvention.

Changing the Narrative Around Menopause

Let’s dive deeper.

The Stages of Menopause

Perimenopause:

Menopause:

Postmenopause:

Can lifestyle changes support a healthy menopause?

1. Eat for a healthy menopause

2. Keep Moving

3. Find Calm Amid the Chaos

4. Prioritse Self-Care

You deserve to feel empowered, joyful, and deeply connected to yourself at every stage of this journey.

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