Many aspects of self-care can be overlooked during menopause. Here are some recommendations for self-care flash-points women should pay more attention to.

Self care is a broad term with aspects that are mental and physical. Physically our bodies change a lot through different life stages. Menopause is a stage where many physical changes occur that can be perceived as negative.  Mentally we need to process and deal with those changes. Hormonally, we can feel dynamic impacts, including to our mood and coping ability as well as being implicated in our physical temperature control and wellbeing.  Women will live half of our lives in menopause. Accepting and embracing the positives and as best we can addressing the negatives of this life stage allows us to achieve meaning, satisfaction and life enjoyment. 

From a gynaecologist's perspective:

When we go through menopause and even during perimenopause, there are sexual impacts. Our intimate skin becomes more delicate and fragile due to lower baseline levels of the hormone oestrogen, which serves, among other functions to keep female intimate skin moistened and protected. Our sex drive can wane. Our vaginal lubrication can become less effective. Vaginal and urogenital atrophy occurs meaning the stretchiness of a woman’s vagina reduces. Intimate moisturiser becomes essential for women wishing to remain sexually active. When it comes to beautiful feeling intimate skincare, Ellechemy’s mission is to satisfy women at every life stage. 

Ellechemy is an Australian, Gynecologist-designed range of intimate moisturisers and personal lubricating products to help women in menopause care for their intimate skin, seeking to provide comfort and ongoing sexual satisfaction for all types of pleasure. 

Little attention has been paid to this in the past as women have been, from a societal lens, sexually cancelled after a certain age. At Ellechemy we disagree and are helping to change that. 

How can women manage stress and anxiety during menopause using self-care techniques?

The biggest hurdle is acceptance and empowered self care. We need to invest more time and more care as we progress through menopause. This requires the prioritisation of self. Culturally for women, this can be something we are not used to as we have often from an early age been cast into the role of care giver to others, with time to ourselves regarded as selfish or aa a frivolous indulgence. 

Keeping your body and mind healthy

Tailored exercise and nourishing dietary measures will reap dividends over the decades ahead, promoting improved mood, mobility, mental and physical capability. Keeping your mind active and discovering new interests and friendships can lift mood and maintain motivation.

A balanced diet keeps you strong, healthy and focussed. In Menopause bone health should be a priority. Dairy and oily fish are good sources of vitamin D and calcium. Ensuring a rich and varied diet of vegetables, grains and protein sources, ensuring vitamins, minerals micro and macronutrient targets are achieved is very important. Equally maintaining body weight in a healthy range optimises health in menopause, with relative caloric restriction associated with health and longevity.

How can I improve sleep quality during menopause?

Seek personalized medical advice in terms of the management of hot flashes as this symptom is often associated with sleep disruption. Both hormonal and non hormonal medication strategies may be suitable and may be of benefit. 

Lifestyle and behaviour related changes can help too. Maintain good hydration but avoid excess fluid consumption before bed (to avoid waking to empty your bladder in the middle of the night). Make sure your last consumption of caffeinated food or beverages is before lunchtime. Sleep in thinly layered bedclothes and bed linen so these can be reduced easily if you feel too warm or too cold. 

Ensure the room you sleep in is designed for good sleep hygiene. Block natural light and avoid artificial light, especially blue light from devices. 

Use exercise and natural sunlight to re-enforce your natural body rhythm. 

Prioritizing  mental health and emotional well-being as part of menopause self-care

Reflect and give yourself the gift of time and permission to focus on what you need.

Make time for exercise. Put a focus on nutrition and health.  Invest in your interests, in friendships, supports and community. Recognising these needs and communicating them to others is important. This may mean choosing to consciously  sacrifice or compromise other aspects of life to create time for yourself.   

What holistic or alternative therapies are available for women going through menopause.

Diet and exrcise are key. Exercise physiology, acupuncture and remedial massage can assist with how women cope with some symptoms of menopause such as muscular and joint aches and pains.  You may also find relief from herbal remedies. Ensure you seek advice from a qualified herbalist and that any remedies trialled are safe, do not interact with any prescribed medications you are using for other problems and are evidence based. Eternelle by Ellechemy is a non-hormonal rich moisturising intimate care cream and personal lubricator enhanced with Black Cohosh, a herb traditionally used to reduce the impact of menopause symptoms.