6 Simple Tips to Help Manage the Symptoms of Menopause

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Menopause can come with so many undesirable symptoms like hot flushes, tiredness, fatigue, mood swings and weight gain. Many women struggle with the physical symptoms and emotional changes they are confronted with when moving through menopause. If this sounds like you, we want you to know that you are not alone.


We are seeing women every single week who are feeling just this way. Here are some simple tips that will help you to cope with this sometimes challenging stage of life with a little more ease.



1. Start incorporating some calm into your everyday.


So many women feel busy all of the time and have so much on their plates. Often the concept of incorporating calm gets put to the back of the mind.


Some great ways to help to calm your body include:


- reducing your stimulant intake, this includes caffeine, sugar and alcohol


- making sure that you're getting out and moving. This can be as simple as walking around the block


- making sure you have some relax time scheduled in each day to put those feet up and take a breath


- incorporating meditation into your everyday routine.



2. Refrain from being the "yes woman".



So many women have become accustomed to saying yes to every single thing that they get asked to do. My task for you is next time you get asked to do something, if you're not feeling motivated or you don't feel like you have the energy to complete it, refrain from saying yes and see how you feel.



3. Start practicing gratitude


This is really important because we want to change some of those negative thoughts that may be running through the mind into more positive, supportive thoughts.


A great way that you can practice gratitude is by sitting down at the end of each day and writing down three things that you're grateful for. These don’t have to be big and daunting. They can be as simple as that it was sunny outside today or that you got a beautiful, nourishing meal on the table.


This is also a really great exercise to do with your children.



4. Start working on your body's own self-love



If you were to write down a list of every single person or thing that you love, would your name be at the top of that list?


Chances are...not. And this needs to change!!


A great way to incorporate self-love into your everyday is when you step out of the shower, stand in front of that mirror and spend an extra 30 seconds looking at that person who's staring back at you and embrace who you're seeing.


This may be really hard at first, and feel really awkward! But over time it will become easier. Once it does, you can take it a step further and tell that person that you're seeing that you love everything about them.


The more you do this the more the subconscious starts to believe what you're telling that person.


5. Practice deep diaphragmatic breathing


Deep diaphragmatic breathing has been shown to be able to reduce our stress hormones. We talk about this a lot in The Healing Room and that's because we’re seeing so many people who are shallow breathing instead of breathing right down into the bottom of their belly.


Today I want to show you how you can start to incorporate diaphragmatic breathing into your everyday life to make sure you're getting all of that beautiful oxygen up to the brain. So let's get started with this.


I want you to, first of all, place your hands on your belly and take a big breath in through your nose, pushing your belly out as far as you can. At the top I want you to pause and exhale out through your mouth, sucking your belly back in towards your spine. This may feel a little bit different for you or may be a little challenging because this probably isn't how you're breathing at the moment.


Do this at least two to three times a day for two minutes to begin with.


You can watch Dr Jolanta demonstrating diaphragmatic breathing for stress reduction here.


6. Get regular chiropractic care


The connection between the brain and the body is so important for our body to be functioning well on the whole. As chiropractors, we work to restore the natural movement within the spine to allow the brain to send the correct messages out to every muscle, cell, tissue and organ. If there's any interference to the system, we use specific, gentle adjustments to allow optimal flow to return.


What more important time to get that nervous system functioning the best it can than when we're going through these hormonal changes?


We know how hard this stage of life can be. These symptoms can sometimes make us feel frustrated and sometimes we can feel out of control. I hope these simple tips will help to ease it a little for you, but if you feel like you need a little more support, please don't hesitate to contact us here at the healing room. We work with women closely to look in depth into their unique physical and emotional being to help them with their health.


If you're needing more help with any of these tips, please don't hesitate to call us on 07 544 1133.