Practical Tips to Navigate Menopause and Reconnect with Yourself

The Pause Life: By Dr Mary Claire Haver

Prioritizing Yourself: A guide for women during menopause

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Menopause: How to Embrace Change and Reconnect with Yourself

by tanyafrancois | Feb 9, 2025 | Mental Health, Self Care, Well-Being

Menopause is a transformative stage in a woman’s life. It marks the end of one chapter and the beginning of another, bringing changes that impact the mind, body, and soul.

I personally started to notice changes in my mid-40s when perimenopause hit. I struggled with the changes in my body and felt like I was on an emotional roller coaster. I wanted to share with you how I managed to reconnect with myself and navigate the changes Menopause brings to a women’s well-being.

While I understand the transition may feel overwhelming, it also presents an incredible opportunity to reconnect with yourself on a deeper level.

I want to dive deeper and explore with you how menopause affects women, the feelings of uncertainty that arise, and actionable tips to help you navigate this phase with grace and self-compassion.

The Mind-Body Connection During Menopause

Menopause triggers hormonal shifts that can feel like it’s taking over every part of your being. Physically, you may experience symptoms like:

Hot flashes and night sweats disrupting sleep.
Weight fluctuations and changes in body composition.
Fatigue and reduced energy levels.

The emotional and mental impacts can be just as profound. Many women report mood swings, heightened anxiety, or even depressive symptoms. Cognitive challenges like forgetfulness or difficulty concentrating are also common. These changes often lead to a sense of disconnection, as if your body and mind are no longer in sync.

Understanding these shifts is vital. Your body is adapting to a new normal, and acknowledging this connection is the first step toward reclaiming your balance.

Feelings of Loss and Identity Crisis

For many women, menopause feels like losing a part of themselves. The end of reproductive years can bring grief, even if you don’t plan on having more children. You might feel like you’re saying goodbye to your youth, vitality, or the person you used to be.

This stage often leads to a deep sense of questioning:

“Who am I now?”
“What is my purpose in this phase of life?”

These feelings, though difficult, are normal. They’re part of a larger process of redefining yourself and embracing the woman you’re becoming.

Shifting the Perspective: Rebirth, Not Loss

Rather than seeing menopause as an ending, it helps to view it as a new beginning. This stage offers the chance to pause, reflect, and redefine what’s important to you. You’re not losing yourself—you’re evolving into a more authentic version of who you are.

Why Reinvention Matters

This period of change invites you to reconnect with your true self. You have the opportunity to rediscover what brings you joy, fulfilment, and peace. It’s a chance to focus on your growth, prioritize self-care, and create a life that aligns with your values and aspirations.

Practical Tips to Navigate Menopause and Reconnect with Yourself

1. Practice Self-Compassion

Start by being kind to yourself. Menopause is a natural transition, not a sign of losing who you once where. Remind yourself that it’s okay to feel vulnerable and uncertain. Replace self-criticism with understanding, and focus on the positive aspects of this stage.

How to Incorporate Self-Compassion:

Speak to yourself as you would a close friend.
Write affirmations reminding you of your strength and resilience.
Allow yourself to rest without guilt.

2. Engage in Mindfulness Practices

Mindfulness helps you stay present and grounded, reducing anxiety and promoting clarity. Activities like meditation, deep breathing, and yoga can help you manage emotional fluctuations and reconnect with your inner self.

Try This Simple Breathing Exercise:

Sit comfortably in a quiet space.
Close your eyes and take a deep breath in through your nose for four counts.
Hold your breath for four counts, then exhale slowly for six counts.
Repeat for five minutes to feel calmer and more centred.

3. Explore Journaling for Self-Reflection

Writing is a powerful tool for self-discovery. Journaling allows you to process emotions, clarify thoughts, and track your progress through this phase.

Prompts to Get Started:

What are three things I’m grateful for today?
How do I feel about the changes I’m experiencing?
What dreams or goals have I yet to pursue?

4. Prioritize Physical Well-Being

Your body needs extra care during menopause. By nurturing your physical health, you can feel more energized and in control.

Tips for Physical Health:

Nutrition: Include nutrient-rich foods like leafy greens, whole grains, and lean proteins. Avoid processed foods and excessive sugar.
Exercise: Regular movement boosts mood, strengthens bones, and helps maintain a healthy weight. Activities like walking, swimming, or Pilates are gentle yet effective.
Hydration: Drink plenty of water to combat dryness and support overall health.

5. Reconnect with Your Passions

What hobbies or activities have you always wanted to try? This is the perfect time to explore them. Reigniting old interests or discovering new ones can bring a sense of purpose and joy.

Ideas to Inspire You:

Take an art or cooking class.
Learn a musical instrument.
Volunteer for a cause you care about.

6. Cultivate Relationships

Building meaningful connections can help you feel supported and understood. Reach out to friends or join groups where you can share experiences with women going through similar transitions.

Ways to Foster Connection:

Host a monthly gathering with close friends.
Join a support group for women.
Schedule regular check-ins with loved ones.

7. Seek Professional Support

Sometimes, navigating menopause requires additional help. Don’t hesitate to consult with professionals who specialize in women’s health, therapy, or holistic practices.

Helpful Resources:

Therapists: Counseling or hypnotherapy can provide emotional support.
Nutritionists: They can guide you toward a diet tailored to your needs.
Physiotherapists: If you’re dealing with physical discomfort, they can create a plan to alleviate symptoms.

8. Create Rituals for Self-Care

Rituals can anchor you during this transformative time, offering comfort and stability.

Simple Ritual Ideas:

Start each morning with a calming tea and a gratitude practice.
Dedicate Sunday evenings to a relaxing bath or skincare routine.
Create a bedtime ritual to improve sleep quality, such as reading or meditating

Rediscovering Yourself: The Power of Openness

Navigating menopause with openness allows you to embrace this stage of life as a time of empowerment. By leaning into the changes and focusing on self-care, you can reconnect with yourself and discover new strengths.

Remember, menopause is not the end of your story—it’s a transformative chapter. Use this time to focus on your well-being, pursue passions, and nurture relationships. You are evolving into a wiser, more resilient version of yourself. Trust the journey, and give yourself the love and care you deserve.

You’ve got this, and the best is yet to come.

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Prioritizing Yourself: A guide for women during menopause

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How to Become the CEO of Your Health During Menopause

by tanyafrancois | Jan 26, 2025 | Mental Health, Personal Development, Self Care, Well-Being

Understanding Menopause and Its Impact

Did you know that 1 in 3 women are experiencing menopause symptoms at any given moment?

Yet, over 80% of doctors admit they feel “barely comfortable” discussing the subject. This means the stigma and silence surrounding menopause continue today. Leaving countless women without the support and guidance they deserve from medical professionals.

Since menopause symptoms can begin up to a decade before the official transition, nearly 20% of a woman’s life may be spent feeling misunderstood, unsupported, or unprepared.

That’s why it is time for you to become the CEO of your health during menopause.

Understand the Stages of Menopause.

I will admit it until recently I was one of those women. I had no idea what was going on with my body. I was clueless that there were stages to a woman’s menopause journey.

Let me give you some insight and help you to understand the Stages of Menopause.

Stages of Menopause.

Pre-menopausal: The Calm Before the Shift

Pre-menopause is the phase when your reproductive system is still working as usual. Hormones like estrogen and progesterone are cycling regularly, supporting ovulation and menstruation. During this time, you may feel balanced, with no signs of hormonal change. For many women, perimenopause feels like the “normal” state before the subtle stirrings of change begin.

Perimenopause: The Transition Zone

Perimenopause is the bridge between your reproductive years and menopause. This phase typically starts in your 40s but can begin earlier. Think of it as your body gradually dialling down hormone production, especially estrogen.

Common symptoms of perimenopause include:

Irregular periods (heavier, lighter, or skipping cycles)
Hot flushes and night sweats
Mood swings and increased sensitivity
Sleep disturbances
Brain fog or difficulty focusing

The intensity of these symptoms varies, with some women barely noticing the changes while others feel like they’re on a rollercoaster. Perimenopause can last several years, with hormone levels fluctuating until you reach the next stage.

Menopause: The Milestone Moment

Menopause officially begins when you’ve gone 12 consecutive months without a period. For most women, this occurs around age 50. At this stage, your ovaries have significantly reduced their production of estrogen and progesterone, and you’re no longer ovulating.

Some symptoms of menopause may overlap with perimenopause, like hot flashes and mood changes, but they often start to stabilize over time. Menopause marks the end of fertility, but it’s also a time to reflect, reset, and embrace a new phase of life.

Postmenopausal: Life After Menopause

The postmenopausal stage starts after you’ve hit that 12-month milestone without a period. Hormone levels remain low, and symptoms like hot flashes typically ease. However, this phase brings its considerations, such as bone health, heart health, and managing the long-term effects of low estrogen.

If you feel like no one truly understands your journey, you’re not alone. However, by taking charge of your health and educating yourself you can transform this phase into an opportunity for empowerment and growth.

Why You Should Take Control of Your Menopause Health

Managing your menopause health isn’t just about alleviating symptoms. It’s about reclaiming your confidence, improving your quality of life, and embracing a holistic approach to wellness.

Self reflection how to care for yourself

How to become the CEO of your health during menopause

Educate Yourself: The Foundation of Empowerment

Start by learning about what’s happening to your body. Understanding the changes you’re experiencing can help demystify symptoms and alleviate fear. Key areas to research include:

Hormonal Fluctuations: Learn how estrogen, progesterone, and testosterone levels impact your body.
Common Symptoms: Be aware of mood swings, hot flashes, weight changes, and sleep disturbances.
Long-Term Impacts: Understand how menopause affects bone density, heart health, and mental clarity.

Reliable information is power. Turn to trusted resources, including menopause-focused books, online forums, and health practitioners specializing in women’s menopause health.

Track and Monitor Your Symptoms

Keeping a symptom journal is a practical and empowering step. Documenting your experiences provides clarity and helps identify patterns. Your log might include:

When symptoms occur (time of day, season, or hormonal cycle).
Triggers such as diet, stress, or lack of sleep.
Severity and duration of symptoms.

This data becomes invaluable when consulting with healthcare providers, enabling more tailored support.

Nurture Your Mental and Emotional Well-Being

Menopause can challenge your emotional health. Stress, anxiety, and mood swings may feel overwhelming, but there are strategies to help:

Practice Gratitude: Start or end your day by writing three things you’re grateful for.
Explore Therapy Options: Hypnotherapy, mindfulness or acceptance and commitment therapy (ACT) can address emotional challenges effectively.
Build a Support Network: Connect with friends, family, or menopause-specific support groups to share experiences and tips.

Investing in your mental health enhances your resilience and overall well-being.

Holistic Approaches to Menopause Symptom Management

Adopting natural and holistic strategies can complement traditional medical care:

Herbal Remedies: Consider black cohosh, red clover, or ashwagandha after consulting a qualified healthcare professional.
Nutrition for Hormonal Balance: Prioritize foods like flaxseeds, leafy greens, soy, and oily fish.
Acupuncture: This ancient practice has shown promise in reducing hot flashes and promoting relaxation.

Explore what works for you and remember that small adjustments can have a big impact over time.

The Role of Physical Activity in Menopause Health

Staying active not only improves physical health but also boosts mental clarity and emotional balance. Here are some effective activities:

Strength Training: Supports bone density and muscle health.
Yoga: Enhances core strength and posture, reducing joint pain and creating a sense of emotional calm.
Aerobic Exercises: Improve cardiovascular health and combat fatigue.

Aim for at least 30 minutes of movement five times a week, and choose activities that bring you joy.

Prioritize Sleep and Restorative Practices

Sleep disturbances are a common menopause symptom, but they’re not inevitable. Improve your sleep quality by:

Establishing a consistent bedtime routine.
Reducing screen time an hour before bed.
Keeping your bedroom cool and dark.

For added relaxation, consider incorporating sleep hypnosis, breathing exercises, yoga nidra, or progressive muscle relaxation techniques. (Try a free yoga nidra session here)

Getting the Right Support During Menopause

Menopause is a significant transition, and having the right support can make all the difference to your well-being. Remember you are the CEO think of it as building your professional team to support you. Here are a few tips on getting the right medical support in place

Work with the Right Medical Professional

Seek out a medical professional who specializes in women’s health and truly listens to your concerns. It’s important to feel heard and understood, so don’t hesitate to try different providers until you find one that aligns with your needs. Remember, you are the CEO of your health.

Once you’ve found a trustworthy healthcare provider, don’t be afraid to ask questions. Be curious, explore your options, and take an active role in your care.

Self-Care: The Key to Thriving

Menopause is the perfect time to prioritize self-care. Embrace activities that nourish your body and mind:

Treat yourself to spa days, massages, or aromatherapy.
Engage in creative outlets like painting, gardening, or journaling.
Practice mindfulness daily to stay grounded.

Remember, self-care isn’t selfish; it’s a necessity.

Creating Your Personalized Menopause Health Plan

Taking charge of your menopause journey requires a clear, actionable plan:

Set Health Goals: Identify what’s most important—better sleep, fewer hot flashes, or improved mood.
Find Trusted Professionals: Build a team of specialists who understanding menopause care.
Stay Consistent: Build routines that work with your lifestyle.
Evaluate Progress: Adjust your plan as needed, focusing on what brings the most relief.

Explore Treatment Options

Menopause is not one-size-fits-all, and there are a variety of treatments available. While Hormone Replacement Therapy (HRT) can be life-changing for many women, it’s not the only option. Here are a few alternatives to consider:

Take the time to discuss these options with your healthcare provider to determine what works best for you.

Finding the right support can empower you to navigate menopause and care for your health.

Take Charge of Your Health

Menopause is a natural and transformative phase of life. By becoming the CEO of your health, you reclaim control over your health and wellness during menopause. Empower yourself with reliable sources of information, education, symptom tracking, holistic care, and self-compassion, so you can thrive during menopause.

Empower yourself you are the CEO of your health so take change you are worth it.

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Prioritizing Yourself: A Guide for Women in Perimenopause and Menopause

by tanyafrancois | Jan 13, 2025 | Mindfulness, Personal Development, Uncategorized

As the new year begins, it’s time to refocus on what truly matters: you. For women navigating perimenopause and menopause, prioritizing yourself is more than a resolution—it’s a necessity.

Hormonal changes, emotional shifts, and life’s demands can take their toll. This guide will help you embrace self-care, set realistic goals, and celebrate every win, making 2025 your year of empowerment and transformation.

Let’s get started!

Why Self-Care is Essential for Women in Perimenopause and Menopause

Self-care is not just a buzzword; it’s your lifeline during a pivotal stage of life. Perimenopause and menopause bring unique challenges, from fluctuating hormones to changes in sleep and energy levels. By focusing on your well-being, you equip yourself to face these changes with the appropriate resources and mindset.

When you make self-care a priority, you’re not only enhancing your physical health but also fostering emotional resilience. It’s about honouring yourself, your needs, and your journey.

Advocate for Your Health: Take Control of Your Well-Being

Your health is your foundation. Start 2025 by becoming your own best advocate.

The CEO of your health!

This means:

Addressing your symptoms: Stay on top of your health using the resources you have available to you. Seek advice from a medical professional who specialises in and understands menopause. Address symptoms like hot flashes, mood swings, or weight changes early. Empower yourself if your symptom is dismissed by a medical professional then seek a second option. You have so many options in the treatment of symptoms you no longer need to suffer through menopause. Speak up and be a strong advocate for yourself.
Ask Questions: Don’t hesitate to seek clarity from healthcare providers or a qualified natural therapist. You know your body better than anyone, so don’t be afraid to speak up and ask questions. The more information you have, the better equipped you are to make the best decision for you. Understanding your options empowers you to make informed decisions.
Explore Options: Don’t limit yourself to only mainstream Western medicine. Explore options beyond traditional Western health care. Look into holistic therapies, hypnotherapy, natural hormone treatments, or natural remedies tailored to your needs. There are so many more options available to you beyond traditional Western medicine. Educate yourself about your options. Become a curious explorer and do your research. It can be as simple as starting with Googling: “natural menopause treatments that work”

When you advocate for your health, you’re taking an active role in your wellness journey.

Setting Real-Life Wellness Goals That Work

Forget unrealistic resolutions that only lead to frustration. Real wellness starts with achievable goals that fit into your lifestyle.

This means:

Start Small: Incorporate manageable changes like drinking more water, adding fruits and vegetables to your meals, or getting more sleep.
Be Consistent: It’s not about perfection but persistence. Start to make small daily habits that relate to your wellness goals. By consistently implementing small daily habits you can create lasting change over time. Start today and ask yourself what one thing “I can do today that’s a step towards my wellness goal for 2025.
Track Progress: When you start working towards a goal it is easy to lose sight of all the progress you are making. Using a journal or app to monitor your achievements, no matter how small they seem allows you to track the progress you are making. It also helps to keep you focused and motivated to keep moving towards that wellness goal.
When your goals align with your lifestyle, you’re more likely to stick with them and see results.

Move Your Body for Health and Happiness

Physical activity is a game-changer for women in perimenopause and menopause. It boosts your mood, improves bone density, and reduces stress.
Find What You Love: Whether it’s dancing, yoga, swimming, or strength training, choose activities that bring you joy. You are more likely to stick with it if you enjoy it!
Prioritize Consistency: Aim for at least 30 minutes of movement most days of the week. Remember, something is always better than nothing.
Listen to Your Body: Adjust your routine as needed. If you’re tired, opt for restorative yoga or a gentle walk.
Exercise doesn’t have to be difficult and something you avoid. Reframe the way you look at exercise as a celebration of what your body can do.

Celebrate Every Win: Big or Small

Every positive step you take deserves recognition. Celebrating your wins, no matter how small keeps you motivated and reinforces your commitment to self-care.
Daily Wins: Drank enough water? Got a good night’s sleep? You did do some self-care? Celebrate your win!
Milestone Achievements: Are you Stuck with an exercise routine for a month? Amazing!!! Reward yourself with something special.
Practice Gratitude: Reflect on what you’ve accomplished and appreciate the effort you’ve made.
Acknowledging your progress fosters a positive mindset and keeps you moving forward.

Manage Overwhelm with Mindfulness

Feeling overwhelmed is common, especially when balancing life’s responsibilities. Combat this by practising mindfulness and prioritizing what matters most.
Focus on the Present: Use techniques like deep breathing, meditation, or journaling to ground yourself in the moment.
Set Boundaries: Learn to say no to things that drain your energy. Protect your time and peace.
Break Tasks Into Steps: Tackle overwhelming tasks one small step at a time to make them more manageable.
By managing overwhelm, you create space for clarity and calm.

Reframe Menopause as a New Beginning

Menopause is not the end—it’s a powerful new chapter in your life. Instead of seeing it as a limitation, view it as an opportunity to focus on yourself and redefine your goals.

Shift Your Perspective: Embrace menopause as a natural stage of growth and self-discovery.
Explore Your Passions: Use this time as a new chapter in your life to try new hobbies, travel, or invest in personal development.
Connect With Others: Join communities or support groups where women share experiences and insights.
Reframing menopause transforms it into a source of empowerment.

Stop Sacrificing Self-Care for Others

Women often put themselves last, prioritizing family, work, and other responsibilities. This year, challenge that mindset.

Give Yourself Permission: Recognize that taking care of yourself is not selfish—it’s essential.
Delegate Responsibilities: Share household tasks or work duties to free up time for yourself.
Create Non-Negotiable Self-Care Time: Schedule time for self-care activities and treat it as sacred.

When you care for yourself first, you’re better equipped to support those around you.

Practical Tips to Make 2025 Your Year of Self-Care

Schedule “Me Time” Regularly: Dedicate time each week to activities that recharge you, whether it’s reading, painting, or simply relaxing.
Practice Daily Gratitude: End each day by listing three things you’re grateful for to cultivate a positive mindset.
Build a Support Network: Surround yourself with friends, family, or mentors who uplift and inspire you.
Invest in Professional Support: Consider working with therapists, health coaches, or wellness experts to guide your menopause journey.
Stay Flexible: Life happens, and that’s okay. Adjust your plans as needed without guilt.

Embrace 2025 as Your Year of Growth and Empowerment

This is your time. In 2025, prioritize yourself unapologetically. Advocate for your health, set goals that inspire you, and celebrate every step of your journey. By embracing self-care, you’re not only improving your life but also creating an inspiration for those around you to take care of their wellness too.

Let this year be the one where you make your health a priority, live bolder, and step into your power. You deserve it.

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