Navigating Transitions During Menopause Awareness Month
October marks Menopause Awareness Month — a dedicated period to remind us of the significance of embracing the changes within our bodies and gaining a deeper understanding of how to nurture our mental and physical well-being as we navigate midlife and beyond. While navigating changes and new experiences can seem daunting and uncomfortable, there are things we can do to gain understanding in how to nourish and thrive through transitional periods.
Perimenopause vs. Menopause: Understanding the difference.
Perimenopause, often commencing in the late 30s or early 40s, serves as the transitional phase preceding menopause. During perimenopause, hormonal fluctuations can lead to irregular periods and the onset of some menopausal symptoms, including hot flashes and mood swings. In contrast, menopause is typically defined as the point at which menstruation has ceased for 12 consecutive months. While perimenopause is characterized by change and transition, menopause is the moment of cessation.
Understanding Menopause
Menopause, a natural biological transition that generally occurs between the ages of 45 and 55, signifies the cessation of menstruation and a significant shift in hormone levels. Every individual's experience with menopause is distinct, encompassing various physical and emotional challenges. As your body adapts to this change, it provides an opportune moment for personal growth and self-care, both mentally and physically.
Symptoms of Menopause
Menopausal symptoms encompass a wide array of experiences, many of which stem from hormonal fluctuations. Classic indicators of low estrogen manifest as hot flashes and night sweats, collectively known as vasomotor symptoms. Additionally, fluctuations in energy levels, migraine episodes, mood swings, changes in libido, and cognitive effects, including memory decline and 'brain fog,' may be observed during perimenopause and menopause. Furthermore, changes affecting hair and skin, as well as joint stiffness and arthritis-like symptoms, can occur.
As hormones decline, collagen production also slows down during menopause, affecting various aspects of the body. Skin may become drier and less elastic, hair loss may become more noticeable, and joints can become stiffer and potentially painful. Decreases in bone mass, lean muscle tissue, and the likelihood of weight gain may also become more pronounced.
Menopause is not merely about accepting change; it's about enhancing your overall well-being during this transformative journey.
A Time for Intentional Routines and Resets
Embracing the journey of menopausal change is a deeply personal and transformative experience. Having an intentional and nurturing routine for both your physical and mental well-being can be a grounding and important experience to help you navigate a graceful pivot.
Tailor your Beauty Routine: As the skin becomes less elastic and more prone to dryness, it's particularly important to combat the dryness that comes from the loss of lipids and hydration in the skin. Explore products like Le Prunier’s Plum Beauty Oil , Oio Lab’s 7 Moments, or the Vital Balm Creme from Josh Rosebrook. These products are enriched with nourishing plant oils and soothing botanical extracts, they provide deep hydration and fortification for your skin barrier to replenish lost moisture and ensure your skin with the nutrients it needs to stay vibrant and resilient.
Creating Calming and Nurturing Environments: Elevate your mood and reduce stress with our own collection of incense holders and incense by Bodha to create a serene atmosphere in your home.
Supplement When or Where Needed: Consider natural supplements that promote both mental and physical well-being during menopause. Boost skin elasticity and collagen production with Ancient + Brave's True Collagen. Collagen has also shown to benefit joint pain and ligament health. If loss of energy or brain fog are concerns, try MCT Oil to provide fuel source for brain cells and give your body an additional boost of fast- acting energy.
Prioritize Mental Health: Create spaces within your routine for moments of retreat, reflection, and relaxation. Ara’kai offers enriching pilates and meditation retreats where guests are immersed in a rejuvenating experience where pilates mat work harmonizes with silent introspection and grounding meditation. Stay up-to-date on upcoming retreats by following the Ara'kai Yoga Retreats account.
Routine Sleep and Nutrition
To bolster your well-being, prioritize sound sleep and balanced nutrition. Adequate and restful sleep is a cornerstone for managing the myriad of challenges that may accompany this transition. Research shows that insufficient sleep can exacerbate mood swings, intensify hot flashes, and contribute to memory issues. Ensuring a peaceful night's rest becomes not just a luxury but a necessity, and it can make a profound difference in your daily life.
Nutrition also cannot be ignored as a part of your routine as it plays a vital role in supporting your well-being during menopause. As your body undergoes hormonal changes, it requires specific nutrients to help alleviate symptoms and maintain your health. Prioritizing quality sleep and a balanced, nutrient-rich diet becomes a powerful way to enhance your resilience and overall well-being. It's a testament to your commitment to self-care during this transformative phase, and it can make all the difference in your experience of menopausal change.
Supplementation During Menopause
Consider providing your routine with an occasional boost along the way. The following supplements can be beneficial in mitigating the symptoms of menopause, or be used as an aid to support your regular routine.
Philo is a brand creating pioneering supplements that integrate ancient herbs, science-backed vitamins, and essential minerals. Opt for Multi for a comprehensive support.
This supplement contains a B-complex of vitamin B6 and B12 (which help manage mood swings and fatigue) and magnesium (alleviates muscle cramps and improve sleep quality). Additionally, you’ll find Vitamin D (essential for bone health, especially during menopause ) as well as Vitamin E, known for its potential to reduce hot flashes.
If you’re looking to support your energy reserves, Energy will aid in recuperation and revitalization.
Sexual Wellness
Sexual wellness during menopause is an essential aspect of an individual's overall health and happiness. Menopause can cause changes in sexual health due to hormonal fluctuations, and therefore masturbation can play a crucial role in maintaining sexual well-being during this life stage. It offers numerous benefits, such as improved lubrication, increased blood flow, and enhanced sexual satisfaction. Regular vaginal sexual activity, including masturbation, can help prevent the vaginal lining from thinning.
To enhance the experience, products like the Dame Aloe Lubricant and the Dame Arc Vibrator, both designed with women's comfort and pleasure in mind, can be valuable aids. They provide the necessary lubrication and stimulation to make the journey of self-discovery and sexual well-being during menopause more enjoyable and fulfilling
Still curious to learn more?
In your journey through menopause, we recommend exploring Dr. Sara Gottfried's work on perimenopause and menopause. Dr. Gottfried's expertise provides valuable insights into understanding and managing menopausal causes and symptoms, offering you an additional source of knowledge and support during this transformative phase.
At Ara´kai, we embrace the significance of gracefully navigating every stage of life. Menopause is a unique opportunity for self-discovery and personal growth. You can thrive during this transformative journey. We are here to support you on your path to beauty, health, and self-care.
