Do This Now to Thrive During Menopause

If you’re in your 30s, you probably don’t think about menopause at all, or if you do, it’s with a feeling of dread. No one wants to deal with hot flashes, moodiness, or reduced libido. But there are a few things you can do now to alleviate the worst symptoms of perimenopause—when you experience those kinds of symptoms—and find enjoyment in a new phase of your life. 

At A Woman’s Wellspring, Stephanie Taylor, MD, PhD, and her team understand many women's ambiguous or negative feelings about menopause. Between the messages we get from society and the idea of living with uncomfortable symptoms, it’s not surprising that women don’t look forward to the physical and mental changes that come with declining estrogen production. Women’s health care includes helping you prepare for menopause, and it’s much more straightforward than you might think. 

Perimenopause and menopause

Most of the time, when you see the word menopause, it’s actually referring to the phase doctors call perimenopause. Menopause is precisely one day—the day you haven’t had a menstrual period for 12 months. Perimenopause is the time leading up to that one day. 

For most women, menopause occurs around the age of 51. Perimenopause is less predictable and may last for a few months or as long as a decade. You’re most likely to be somewhere in between those extremes. 

It’s during perimenopause that you may have symptoms like hot flashes, night sweats, moodiness, joint pain, and all the others that are associated with less estrogen. The tips we offer here may help you have fewer such symptoms and thrive well after you stop menstruating. 

How to prepare

Just as you probably do some things over the weekend to prepare for the coming week, you can do a few things in your 30s and 40s to prepare for menopause. By making a few lifestyle changes now, you set yourself up for fewer symptoms during perimenopause and a smoother transition. 

1. Get your diet in order

One key to a healthy life is to consume a diet that is nutritionally rich and varied, includes plenty of leafy green vegetables and lean protein, and helps you maintain a healthy weight. Getting regular blood work to make sure you don’t have any vitamin or mineral deficiencies can help guide your diet. 

2. Develop an exercise routine that you enjoy

You already know that exercise is good for your body, but it’s important to remember that you should participate in movement and activities that you enjoy for a few reasons. 

If you enjoy an activity, you’re much more likely to stick with it, and consistency is vital to exercise. The mental health benefits of physical activity are multiplied when you do something that brings you pleasure, too. 

3. Evaluate your sleeping habits

People are busy, especially women, who often balance a career, family caregiving, and other obligations and responsibilities. For many women, the only opportunity for some quiet time is late at night or early in the morning when everyone else is asleep. 

But that means you’re not sleeping. Poor quality and quantity of sleep are underlying issues in a number of chronic health conditions, and they can certainly make the symptoms of perimenopause worse. Start improving your sleep hygiene now so that you have a restful routine when you reach perimenopause. 

4. See Dr. Taylor regularly

Establish a relationship with a doctor who takes the time to get to know you and who is dedicated to helping you reach a place of true healing. Dr. Taylor builds a relationship with you and can help you chart a path into the future based on good habits and good health. 

Schedule an appointment today, and let’s get you ready to thrive in each stage of life.