As the leaves turn golden and the air becomes damp and cool, many of us find ourselves facing the dual challenges of changing seasons and changing bodies. For menopausal women, autumn can bring unique opportunities to nurture both physical and mental well-being. However, it's not just about embracing the season – it's about recognising the critical importance of self-care during this transitional phase of life.
Why Autumn Self-Care is Crucial for Menopausal Women
The autumn months present a perfect storm of factors that can exacerbate menopausal symptoms:
Shorter days and less sunlight: As daylight hours decrease, we might experience a dip in mood and energy levels. This can compound the emotional fluctuations already common in menopause.
Temperature fluctuations: Autumn's unpredictable weather and our need to layer up and down throughout a single day, can trigger further our hot or cold flashes and night sweats, making temperature regulation even more challenging.
Increased stress: The end of summer often brings a return to busier schedules, which can elevate stress levels and intensify menopausal symptoms.
Weakened immune system: We might already be struggling with aching joints and lacking the vitamins and minerals our bodies need to thrive, adding in the colds and flu that come at this time of year, with the bugs we pick up from our commutes and offices and our kid's schools, it can be a tough time of year to stay healthy.
Bone health concerns: With less natural vitamin D from sunlight, maintaining bone density – already a concern during menopause – becomes even more critical.
By prioritizing self-care during this season, you can:
Maintain emotional balance and resilience
Strengthen your immune system against seasonal illnesses
Improve sleep quality
Reduce the frequency and intensity of hot flashes
Support bone and heart health
Boost energy levels and overall vitality
Remember, perimenopause is not just a phase to "get through" – it's an opportunity to refocus on your health and well-being. The following strategies will help you make the most of autumn and continue to support your body during this important transition.
Get to Love the Power of Seasonal Foods
Autumn offers an abundance of nutrient-rich foods, remember the golden rule to Eat the Rainbow!
Pumpkins, squashes and sweet potatoes: Rich in fibre and are considered good carbohydrates. These autumn staples can help regulate digestion and support skin health, leave the skin on root vegetables for additional fibre intake.
Apples: Packed with antioxidants, apples can help combat the oxidative stress that often increases during perimenopause.
Leafy greens: Broccoli, kale, spinach, cabbage and bok choi are excellent sources of calcium, crucial for maintaining bone health.
Try incorporating these foods into warming soups and stews – perfect for those chilly autumn evenings!
Stay Active with Seasonal Activities
Regular exercise is vital during menopause, helping to maintain strong bones, good cardiovascular health, flexibility, and balance, boost mood, and improve sleep quality.
Autumn offers some unique opportunities to stay active:
Nature walks: Take advantage of the beautiful autumn colours with regular walks in local parks or woodland areas, exercise doesn't have to mean going to the gym, walking is a fantastic form of exercise.
Garden prep: Preparing your garden for winter can be an excellent full-body workout.
Indoor classes: As the weather turns, consider joining a yoga or Pilates class, to improve flexibility and core strength, or get a bit more creative and find a dance class, maybe tap or salsa, it's an opportunity to try something new, make new friends and have a giggle!
Remember, the key is consistency. Aim for at least 150 minutes of moderate exercise each week and most importantly, find something you enjoy, exercise needs to be fun in order to maintain it.
Nurture Your Mental Health
The shorter days and longer nights of autumn can impact mood, especially when combined with menopausal symptoms. Here are some strategies to remain positive:
Light therapy: Invest in a light therapy lamp to help combat the effects of reduced daylight.
Mindfulness practice: Try meditation or deep-breathing exercises to manage stress and mood swings.
Social connections: Plan regular meet-ups with friends or join a local group to maintain social bonds.
Embrace Self-Care
Autumn is the perfect time to focus on self-care. Consider these ideas to help you become relaxed, warm, cosy and improve your sleep:
Aromatherapy: Use essential oils like lavender or clary sage to promote relaxation.
Warm baths: Soothe aching muscles and promote relaxation with Epsom salt baths.
Skincare: As the air becomes drier, pay extra attention to moisturising your skin.
Prioritise sleep: Keep your bedroom cool and well-ventilated, invest in breathable, moisture-wicking pyjamas and establish a calming bedtime routine, perhaps including herbal tea or gentle stretching.
Our bodies continually change and it is important to remain aware of those changes and respond to them positively and proactively to stay fit and healthy.
If you find yourself struggling with your symptoms this Autumn, keep a diary of how you are feeling and when, and visit your GP to discuss your symptoms. There is always something you can try to help you to feel better, so do not stay at home struggling, reach out for support and put yourself first.
Here's to a healthy, active, and positive autumn!
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