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How To Feel Good About Yourself During Menopause

What Can Be Done To Minimize The Weight Gain Caused By Menopause

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Start adopting healthy lifestyle practices before menopause by exercising and eating well, so those good habits are in place. Aging is associated with changes in metabolism, decreased muscle and increased body fat. We are often less physically active the older we get, which is a large contributor to weight gain. Weight tends to deposit around the midsection, which can increase the risk of diabetes, high cholesterol, cardiovascular disease, osteoarthritis and certain types of cancer . In addition to the negative impact on health, weight gain often leads to poor self-image and depression.

It is important to your overall health and well-being to adhere to a healthy diet and engage in regular physical activity. A healthy diet includes watching portion control and limiting amounts of sugar, processed carbohydrates, fat and processed foods. The Mediterranean diet has been shown to help with weight loss, improve cognition and decrease the risk of dementia and osteoporosis, as well as improve heart health. Weight-bearing exercises such as walking, Pilates and yoga help maintain posture, balance and core strength.

Low Estrogen Health Risks


Osteoporosis is when the bones become weak and brittle due to a lack of calcium. Estrogen preserves bone health by preventing calcium loss. When estrogen levels decline because of hormonal changes, it may increase the risk for fractures in the spine, hips, legs, and arms.

Women who drink a lot of alcohol, smoke, and do not exercise are at an increased risk of osteoporosis. Thin and petite women and those with a family history of osteoporosis also have a higher risk of developing this condition.

Heart Disease

Estrogen seems to play a role in protecting the body from heart disease because it may elevate good cholesterol levels in the blood. A sharp increase in heart disease risk occurs with menopause.

Can Menopause Affect My Sex Life

After menopause, your body has less estrogen. This major change in your hormonal balance can affect your sex life. Many people experiencing menopause may notice that theyre not as easily aroused as before. Sometimes, people also may be less sensitive to touch and other physical contact than before menopause.

These feelings, coupled with the other emotional changes you may be experiencing, can all lead to a decreased interest in sex. Keep in mind that your body is going through a lot of change during menopause. Some of the other factors that can play a role in a decreased sex drive can include:

  • Having bladder control problems.
  • Having trouble sleeping through the night.
  • Experiencing stress, anxiety or depression.
  • Coping with other medical conditions and medications.

All of these factors can disrupt your life and even cause tension in your relationship. In addition to these changes, the lower levels of estrogen in your body can cause a decrease in the blood supply to the vagina. This can cause dryness. When you dont have the right amount of lubrication in the vagina, it can be thin, pale and dry. This can lead to painful intercourse.

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What Are Hot Flashes And How Long Will I Have Them

Hot flashes are one of the most frequent symptoms of menopause. It’s a brief sensation of heat. Hot flashes arent the same for everyone and theres no definitive reason that they happen. Aside from the heat, hot flashes can also come with:

  • A red, flushed face.
  • Sweating.
  • A chilled feeling after the heat.

Hot flashes not only feel different for each person, but they also can last for various amounts of time. Some people only have hot flashes for a short period of time during menopause. Others can have some kind of hot flash for the rest of their life. Typically, hot flashes are less severe as time goes on. The intensity, frequency and duration of hot flashes differ for each individual.

Ways To Boost Your Self

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Has menopause knocked your self-image and left you low in confidence?Since many women struggle to feel good about themselves at this time, I thought I would take a closer look at the physical and emotional reasons behind this problem and recommend simple things you can do to look and feel better.

Eileen Durward

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Cynthia Says She Got Off Lightly With Few Emotional Symptoms

Some women talk about mood swings and anxiety and loss of confidence. Did you experience anything like that?Not really. Mood swings but then Im not sure Ive always been a little bit had a short fuse so its difficult to tell whether its just me as a normal short fused person or whether I was. I didnt feel, I didnt have tearful times. I didnt have real highs and lows. I think I got off light with a lot of other symptoms. People have panic attacks and anxiety and I dont really think that I had any of that. Palpitations, people have said they get. Ive not my own. Ive said the only thing really on my list was hot flushes and if I could have not had those Id have said well, I sailed through the menopause.

Talk To Your Doctor About Health Risks

Even if youve found ways to manage your menopause symptoms, its essential to reach out to your doctor to discuss the health risks associated with estrogen loss. If you have a family history of osteoporosis or heart disease, it is especially important to speak with your doctor. Protecting your heart and bone health is one of the best ways to take care of yourself.

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Menopause Mood Swings And Depression

When Pamela Kragen* was going through menopause, she remembers a woman who became so enraged that she ripped the phone out of the wall.

The woman happened to be Kragen herself.

At times, menopause transformed Kragen into another persona entirely — one that reminded her of a woman whose multiple personalities could not be controlled.

“Normally, I may fly off the handle once or twice a year. But once I started going through menopause, it was like every day,” Kragen recalls. “Somebody had taken over my body. I’d be fine and then suddenly I’d go crazy.”

Mood swings may not be a daily occurrence for all women going through a menopausal shift, but if you do experience mood swings, rest assured that you’re not alone. Women can also suffer depression, anger, and anxiety during menopause. In either case, there are steps you can take to get your moods under control.

What causes mood swings during menopause?

It’s not clear what causes mood swings. However, women who have mood swings related to premenstrual syndrome can attest to the connection between hormone levels and emotions. Changing hormone levels during the menstrual cycle are the way parts of the brain — the hypothalamus and the pituitary gland — communicate with a woman’s reproductive system.

How can I minimize mood swings?

Making some lifestyle changes could go far in resolving moodiness. If sleep problems are the culprit, following some basic principles of what experts call “sleep hygiene” can help:


It’s Easy To Get The Care You Need

Is it normal to feel like this during menopause?

See a Premier Physician Network provider near you.

Anything you think is wrong with your body at the age of 35 you will be nostalgic for at the age of 45, wrote the late Nora Ephron in her book, I Feel Bad About My Neck: And Other Thoughts on Being a Woman.

Thats right. Remember that tiny little bit of cellulite on your thigh that made you worry about wearing a swim suit 20, 30 years ago? Ha ha ha ha ha

Silly young thing. These days, you just might avoid the beach altogether. Or, you pass a department store mirror and wonder who is that? OH MY GOD IS THAT ME?

We may never reclaim our 20-something bodies, but we can stake a claim on emotional and physical well-being. We just need to understand and accept where we are in life, say the experts at Premier Health, and learn how to appreciate and care for the bodies that life has now bestowed upon us.

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How Can I Cope With The Emotional Changes Of Menopause

Irritability and feelings of sadness are the most common emotional symptoms of menopause. Often, they can be managed through lifestyle changes, such as learning ways to relax and reduce stress.

Here are some tips that may make it easier for you to handle your fluctuating emotions:

  • Exercise and eat healthy.
  • Engage in a creative outlet that fosters a sense of achievement.
  • Stay connected with your family and community.
  • Nurture your friendships.

For a lot of women, confronting the aging process triggers emotional issues around menopause. It might help to adjust your outlook.

  • Remember that menopause is a natural part of life.
  • Think about what youâll gain with menopause. For instance, donât mourn the loss of childbearing years. Embrace the freedom that lies ahead.
  • Get the focus off your crowâs feet and body changes and onto what you like about yourself. Cognitive behavioral therapy can teach you to notice thoughts that make you feel bad, and replace them with positive ones.
  • Seek support from your doctor or health care system, community, and other women.

Insomnia can be a cause-and-effect problem during menopause. Symptoms like hot flashes can disrupt your sleep, making anxiety and depression worse. Meanwhile, mood problems themselves can cause sleep problems. Hormone replacement therapy may help. So can exercise, relaxation techniques like meditation, and avoiding caffeine and alcohol.

Some Things To Be Proud Of As You Get Older May Include:

Knowing that if theres no beauty inside, it doesnt exist on the outside either. Being humble and grateful adds to a womans beauty.

  • Having wisdom. Older womens knowledge and experience means they make better decisions.
  • Goodbye to drama. In your youth, you may have been drawn to the dramatic, but today, its not worth your time. Your life is no longer a soap opera. You have peace.
  • Not having to feel apologetic about spending less time doing things you dont want to. Your time is valuable and you arent going to waste it on only making others happy and forgetting about yourself.
  • Having the courage to stand up for yourself. With age comes a sense of fearlessness.
  • You have more time to spend with loved ones. Mothers often lack time. Grandmothers make up for it. You can spend all the time and money you want spoiling your dog, too.
  • Knowing who you are, not having to prove yourself.
  • Having more stability, knowing where you are going in life.
  • In short, dont waste one more second of your beautiful life on self-doubt. You cannot just wait around for confidence and self-belief to happen. These feelings arent handed to you. Like every valuable thing, they must be worked hard for.

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    Do All Menopausal People Experience A Decrease In Sexual Desire

    Not all people experience a decreased sexual desire. In some cases, its just the opposite. This could be because theres no longer any fear of getting pregnant. For many, this allows them to enjoy sex without worrying about family planning.

    However, it’s still important to use protection during sex if not in a monogamous relationship. Once your doctor makes the diagnosis of menopause, you can no longer become pregnant. However, when you are in the menopause transition , you can still become pregnant. You also need to protect yourself from sexually transmitted infections by wearing a condom. You can get an STI at any time in your life . STIs like HPV can lead to cervical cancer.

    Ways To Even Out Menopause Mood Swings

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    As you go through menopause, your moods can change rapidly. One minute youre up, the next youre down. Doctors dont know for certain why so many women experience mood swings as a menopause symptom, but most believe that fluctuating hormones play a big role. How you treat mood swings will depend on how severe they are, so start by talking with your doctor.

    Sometimes you need to see someone who is knowledgeable to sort it out and determine what course of treatment you need, says Lauren F. Streicher, MD, a gynecologist in Chicago. You might ask your physician, for example, to evaluate you to confirm that your mood swings are related to menopause and not the result of depression, anxiety, or panic attacks. If they are just normal change-of-life emotions, these nine tips may help you take control of both your hormones and your happiness.

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    Stay Connected To Other People

    One of the cornerstones of self-care at any time is staying connected to loved ones. Make an effort to keep up with friends and family. Both extroverts and introverts need some kind of human connection as part of a self-care regimen. If you arent able to meet with loved ones in person, text, call, or schedule video chats.

    Ways To Boost Your Confidence During Menopause

    Besides the physical changes that menopause brings, it also can shake your sense of self-assurance. These confidence boosters can help.

    In medical terms, menopause the absence of a womans menstrual period for at least a year is a strictly physical phenomenon. But most women find that, beyond physical symptoms, menopause can also be a time of emotional upheaval.

    It can be a sad time, says Dale Perry, a nurse practitioner at Womens Care of Beverly Hills in California and a specialist in menopausal issues. You know youre not going to have any more children. You throw that last box of tampons away. You can have mood swings, fatigue you may just not feel like youre completely on top of things.

    This combination of physical changes and emotional stress can be enough to make a woman feel a little down or unsure of herself. But you can regain the confidence that menopause symptoms may have shaken. Try some of these tips to start feeling like yourself again.

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    Protecting Bone And Muscle

    According to the National Osteoporosis Foundation, the sharp decrease in estrogen during menopause can cause bone loss and increase the risk of osteoporosis, with one in two women over the age of 50 breaking a bone because of it. In some women, this bone loss can be rapid and severe, with a loss of up to 20 percent of bone density during the five to seven years following menopause. Women who experience menopause before age 40 also have a greater risk of developing osteoporosis.

    What can you do? Start with nutrition.

    Women should check their vitamin D levels and supplement to reach an adequate level to promote bone health, said Judy Simon, MS, RDN, owner of Mind Body Nutrition in Bellevue. Be sure to include healthy sources of calcium, vitamin K and magnesium. After menopause or age 50, women need 1,200 milligrams of calcium from food and/or supplements each day. Food sources include dairy foods, canned salmon and sardines with bones, dark leafy greens, and fortified foods and beverages. Aim to get 1,000 IU of vitamin D from supplements, fortified foods or fatty fish. Getting adequate protein is also important to protect bones and prevent the muscle loss that can also accelerate around menopause. Current evidence recommends 1-1.2 grams of protein per kilogram of body weight for older adults.

    A Little Confidence Booster

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    You can also look at the flower essences. These are lovely for the emotional issues. We have got Confidence Essence, so if you feel that you need to give your confidence and your belief in yourself a little bit of a boost, you could try that one. And for anything to do with being a woman, we’ve got our lovely Female Essence as well.

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    Avoid Overuse Of Products

    Due to hormonal change during menopause, the hair strands and follicles become more fragile. Applying hair products with harsh chemical formulations makes your hair even worse.

    Suggestion: To prevent hair breakage and drying, the best solution is to stay away from chemicals and heat styling tools like the hairdryer, straightener, or a curler as much as you can. Try to opt for organic and all-natural hair colours if you choose to dye your hair. Let your hair dry naturally. Embrace the natural texture of your hair, either its wavy or sleek. Use the best suitable shampoo for your hair type like Low Suds Repairing Shampoo and deep conditioner as Better Not Youngers Second Chance Repairing Conditioner to keep your scalp supple and nourished for healthy hair growth.

    Find Ways To Keep Cool

    Hot flashes are one of the most common symptoms of perimenopause and menopause that interfere with daily life. A good way to practice self-care during menopause is to find ways to keep cool. When you are more physically comfortable, youll also feel better mentally.

    Choose clothing made of breathable fabrics like cotton and dress in light layers so you can adjust when you feel too warm. Some women recommend getting a portable fan to take to work or use in public spaces where you arent in control of the room temperature. If hot flashes are interfering with your daily life, talk to your doctor about ways to manage them.

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