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The goal of every woman experiencing menopause or perimenopause is to regain control of their body, their mind and their well-being.
But with common roadblocks like hot flushes, lack of sleep and the hormonal rollercoaster, it can be so hard to achieve the emotional stability you need so that you can get on with your life.
Often, it comes down to out-dated strategies like the ‘quick fix’ fad diets and the miracle pills promising to rid you of all your symptoms overnight.
Maybe you’ve been overwhelmed by conflicting advice or misguided approaches and you're wondering why certain methods haven't worked for you.
It can make you feel so frustrated.
Today, you're in luck! I'm going to share a holistic menopause wellness framework that will help you achieve hormonal balance, emotional resilience and optimal well-being without resorting to harsh practices or expensive treatments that just don’t work.
I'll cover the framework, how it works and how you can get started.
Keep reading for more details.
What Is a Menopause Wellness Framework?
The framework sets out a range of practices and/or goals which can be used as a guide for the overall structure of your menopause health and wellbeing needs.
It aims to give you the structure to improve this stage in your life by balancing your hormones, stabilising your emotional resilience and achieving your optimal well-being.
It's for women seeking a holistic solution to the challenges of the menopause or perimenopause (to learn more about a holistic approach to menopause wellness, read my blog here)
Why Is a Menopause Wellness Framework important?
Statistics show that the menopause and perimenopause impact both the mental health and physical health of the majority of women at this stage of life (Forth, 2023). Building the pillars of menopause wellness into your daily life addresses these challenges effectively.
By implementing menopause wellness practices, you'll be able to balance your hormones, restore your emotional resilience and be able to enjoy this life stage.
You’ll be able to enjoy improved mood, enhanced energy levels and a sense of empowerment.
A menopause wellness framework gives you the ability to nurture your body and mind, building strong physical health and emotional well-being.
That means you won't have to endure unnecessary suffering or turn to quick fixes that only provide temporary relief.
Menopause Wellness Pillars
If a menopause wellness framework sounds overwhelming, I get it.
When you already feel that you have too much on your plate or you have little or no energy, just thinking about adding something else into the mix can seem impossible.
So, I put together the examples below to break it down for you. You can then easily get started with your menopause wellness strategy.
Nutrition and Hydration
In my menopause wellness framework, nutrition takes centre stage. Fuel your body with nutrient-dense foods. Think protein, fibre, calcium, gut health and blood sugar stabilising.
You also need to stay well-hydrated throughout the day.
Tailored supplements can also be useful, supporting your hormone balance and ensuring your body gets the nourishment it needs.
Read more about supplements in my blog 'The Best Vitamins for Perimenopause'
Movement and Exercise
I emphasise holistic exercises like yoga, walking and strength training. These activities not only encourage good physical health but also contribute to mental well-being, creating a dynamic approach to navigating menopause.
Quality Sleep
Quality sleep is also a cornerstone of my menopause wellness framework. Start by establishing a calming bedtime routine, avoiding screens and creating a comfortable sleep environment contribute to better sleep. Prioritise your sleep so that you have the best chance of waking up each day with renewed energy and resilience.
There is so much more to be said on sleep (read more in my blog post 'How to Sleep in Menopause in 5 Steps')
Stress Relief and Emotional Resilience
Managing stress and learning emotional resilience are crucial. Incorporate mindfulness, deep breathing or relaxation practices into your daily routine. These tools empower you to navigate the emotional aspects of menopause. Despite beliefs, this does not have to be in the traditional sense of meditation! A warm bath using essential oils can be extremely beneficial or a walk in nature can be enough to calm your mind.
A Support Network
Also central to my menopause wellness framework is the strength found in community.
Try to connect with a support network. Sharing experiences and forming connections provides invaluable emotional support. If you’re struggling to find support then there are many groups online.
Take a look at the Facebook group ‘Postcards from Midlife’. Or find out if there is a Menopause Cafe near you.
Tips for Menopause Wellness Success
Here are a few tips to help you maximise your menopause wellness:
Schedule dedicated time in your diary. Treat these slots with the same importance as work meetings or social commitments. Whether it's meal planning, exercise sessions, or relaxation, this intentional time allocation ensures your wellness remains a priority.
Menopause wellness is a team effort. Involve your family, explaining the positive impact these changes will have on your overall well-being. Encourage shared activities like family walks, cooking meals together, or creating a calm bedtime routine.
Keep re-assessing your wellness strategies. If certain aspects aren't getting results, be open to adjustments. Menopause is a dynamic phase, and what works at one point may need modification later. Revisit your nutrition plan, exercise routine, and stress-relief practices, exploring alternative approaches as needed.
Embrace self-compassion throughout this journey. Understand that not every day will be perfect, and that's okay. Be flexible with your approach, adjusting expectations when needed.
Acknowledge and celebrate your menopause wellness milestones. Whether it's sticking to a new exercise routine, achieving better sleep, or mastering stress-relief techniques, take pride in your accomplishments. Positive reinforcement enhances motivation and reinforces the importance of these wellness practices in your life.
Start working on your Menopause Wellness today
I hope this guide on menopause wellness has been helpful.
If you take anything away from this guide, remember that menopause wellness is about embracing a holistic approach to well-being.
The best way to start setting up your menopause wellness framework is to think about how you can best implement the wellness strategies in this blog, ready for improved mood, more energy and overall well-being.
So, what do you say? Are you ready to give it a go?
FREE Menopause Wellness Guide
Now that you know the ins and outs of Menopause Wellness, it's time to grab your FREE Menopause Wellness Guide and see how you can make the simple lifestyle shifts to encourage hormone balance.
Want to Know More?
At Jane Mackay Coaching, I pride myself on offering personalised, compassionate support tailored to your unique needs. That means you don't have to navigate the perimenopause or menopause alone. That's what I’m here for.
Take a look HERE at my range of perimenopause and menopause coaching services, available online worldwide. I'd be honoured to help you.
DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics or products covered on this page.