How to Get Back to Your Pre-Menopause Self

Menopause is a significant transition in a woman’s life, often accompanied by a variety of symptoms that can affect you physically, emotionally, and mentally. 

Many of us find themselves longing for their Pre-Menopause selves, wishing to regain former vitality, mood stability, and overall sense of well-being. 

“I miss my younger, fun, fiery self! Feeling old, fat, and totally unenthusiastic about life. Just going through the motions of work to pay the bills. All I want to do is stay home and hide.”

~ Helen

Hormonal fluctuations during Menopause can make you feel unenthusiastic about life and cause a range of symptoms, including: 

• Mood swings that can make it harder to cope with things.

• Depression, a feeling of hopelessness, worthlessness, or numb, and losing interest in activities you normally enjoy.

• Anxiety, constantly worrying that interferes with your daily life.

• Lack of motivation, feeling like you don’t have the energy to do things you used to enjoy, or that activities feel like a big effort. 

While it may seem daunting, it is possible to navigate this transition and find a new balance. 

Here’s how you can work towards feeling like your old self again.

1. Understand the Changes

Pre-Menopause self is understanding the changes happening in your body. Menopause typically involves a decrease in Estrogen and Progesterone levels, leading to symptoms like hot flashes, mood swings, weight gain, and sleep disturbances. Recognizing that these changes are natural can help you approach them with a more informed and positive mindset.

2. Prioritize a Healthy Diet

What you eat plays a crucial role in how you feel. Especially during Menopause. Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Here are some dietary tips to consider:

– Phytoestrogens

Foods like plums, pears, apples, grapes, berries, sprouts, cabbage, spinach, soy, flaxseeds, and legumes contain plant-based Estrogens that can help balance your hormone levels.

– Healthy Fats

Include sources of Omega-3 fatty acids, such as fish, walnuts, and chia seeds, to support brain health and reduce inflammation.

– Take Your Vitamins and Supplements

A quality multivitamin, Vitamin D, Calcium, Magnesium (and other bone minerals) are essential. Consider herbal supplements such as Dong Kuei, Passionflower, Schisandra, Ginseng, Ashwagandha.

3. Stay Active

Regular exercise is essential for managing Menopause symptoms and improving overall well-being. 

Aim for a mix of cardiovascular exercises, strength training, and flexibility exercises. You’ll greatly benefit in:

– Weight Management — combating Menopause related weight gain and age related muscle loss 

– Mood Enhancement — exercise releases endorphins that can alleviate mood swings and depression

– Bone Health — strength training supports bone density, reduces the risk of osteoporosis.

“I feel like I’ve lost who I am. I used to be so vibrant and fun and now I just cry and want to hide.”

~ Martha

4. Manage Stress

Stress can worsen Menopause symptoms. So finding effective ways to manage stress and stressful situations is crucial. Consider the following stress-control techniques:

– Mindfulness and Meditation — practices like yoga and meditation can help calm your mind and reduce anxiety.

– Deep Breathing — simple deep-breathing exercises can provide immediate relief from stress and tension 

– Hobbies — engage in activities you enjoy to distract yourself and improve your mood. Many women have found that for example gardening or knitting is helping them with stabilizing their mood.

5. Prioritize Sleep

Menopause can disrupt your sleep patterns, leading to fatigue and irritability. To improve your sleep quality:

– Establish a Routine — go to bed and wake up at the same time every day

– Create a Sleep-Friendly Environment — keep your bedroom cool, dark, and quiet

– Limit Stimulants — avoid caffeine and electronics before bedtimeH

6. Consider Hormone Replacement Therapy (HRT)

For some women, hormone replacement therapy can be an effective way to manage Menopause symptoms. Consult with your healthcare provider to discuss the risks and benefits and determine if HRT is right for you.

7. Seek Support

Navigating Menopause can be challenging, and you don’t have to do it alone. Seek support from:

– Healthcare Professionals — regular checkups and open communication with your doctor are crucial

– Support Groups — join Menopause support groups to share experiences and advice. You can also join my private group for further help and guidance.

– Therapists — consider speaking to a therapist to help manage emotional changes.

8. Be Kind to Yourself

Menopause is a significant life transition, and it’s essential to be patient and kind to yourself. Celebrate small victories, practice self-compassion, and recognize that it’s okay to ask for help.

Conclusion

Getting back to your Pre-Menopause self is a journey that involves understanding your body, making lifestyle adjustments, and seeking the right support. By prioritizing a healthy diet, regular exercise, stress management, and good sleep hygiene, you can alleviate many Menopause symptoms and reclaim your sense of well-being. Remember, every woman’s experience with Menopause is unique, so find what works best for you and embrace this new chapter with confidence and grace.

With all my ❤️

Anna T.

PS: Have questions? Ask me anything you want to know about Perimenopause, Menopause & Postmenopause. Ask your questions here

PPS: you might also want to learn about The Top 10 Menopause Questions I Get Frequently Asked