5 Strategies to Have a Symptomless Menopause Naturally Without Hormone Therapy
5 Strategies to Have a Symptomless Menopause Naturally Without Hormone Therapy.
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Menopause is a significant transition in a woman's life, often accompanied by a variety of symptoms that can impact daily living.
While hormone therapy is a common treatment, many women seek natural ways to navigate this stage symptom-free. Here, we explore five effective strategies to achieve a symptomless menopause naturally, focusing on sleep, managing cortisol, eating enough protein, being embodied, and lifting weights.
1. Prioritize Quality Sleep
Quality sleep is essential for overall health and particularly crucial during menopause. Hormonal changes can disrupt sleep patterns, leading to insomnia or restless nights. Try establishing a routine for your sleep that you adhere to most evenings, keep your room cool and dark and limit screens before bed - pick up a book instead. Practice deep breathing, meditation, or gentle yoga to unwind before bed.
2. Manage Cortisol Levels
Cortisol, the body's primary stress hormone, can wreak havoc during menopause if not properly managed. Elevated cortisol levels can exacerbate symptoms like anxiety, fatigue, and weight gain. To keep cortisol in check, exercise 3x a week, get 9 hours of sleep a night, avoid too much processed sugar and caffeine. Eliminate or significantly reduce alcohol, watch your stress levels, nap in the day, stop counting calories and restricting everything - this is the exact opposite of what you need to be doing. Find the JOY in your life again.
3. Eat Enough Protein
Protein is a vital nutrient for maintaining muscle mass, bone health, and overall energy levels during menopause. Ensuring adequate protein intake can help mitigate muscle loss and support a healthy metabolism. Consider consuming 1 gram of protein for every lbs of your current body weight. Don’t skip meals, and make protein the STAR of the show, rather than the garnish.
4. Embrace Embodiment Practices
Being embodied means being fully present in your body and connected to its sensations and experiences. This awareness can help you better understand and manage menopausal symptoms. Try daily yoga + meditation, daily breath work, self pleasure, tapping into your unexpressed emotions daily, walk barefoot on the grass and ground your body every day first thing in the morning, express yourself through drawing, singing, dancing.
5. Lift Weights
Strength training is a powerful tool for combating the physical changes associated with menopause. Lifting weights helps maintain bone density, muscle mass, and metabolic rate. To incorporate weightlifting:
Navigating menopause naturally without hormone therapy is achievable. Remember you are your own best healer!
Integrate these five strategies into your daily routine and empower yourself to manage menopause naturally and effectively. Get that vitality and inner radiance back starting NOW.
Thanks for reading!
