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Navigating Menopause: 9 Tips for Feeling Like Yourself Again · Create The Best Me

• 0:03
  Imagine feeling 10 years younger with just a few tweaks to your daily routine.
• 0:09
  Sounds like a magic potion, right?
• 0:11
  Well, stay tuned because today I might just have that secret recipe for you.
• 0:18
  Today, we're diving into a topic close to the hearts of many of us, navigating menopause.
• 0:23
  Now, you might be thinking menopause, that's all doom and gloom and life is all downhill from here.
• 0:30
  But what if I told you that by the end of this episode, you might just find yourself feeling reinvigorated and more like your old self than you have in years?
• 0:40
  Did you know that one of the simplest activities, which most everyone did as a kid could hold the key to boosting your mood and energy during menopause?
• 0:53
  Keep listening because I'll reveal this nostalgic remedy that is not only fun, but incredibly powerful.
• 1:00
  Now, some of you might question.
• 1:02
  Journaling?
• 1:04
  How is this going to cool me down during a hot flash?
• 1:08
  Well, it's, not just about physical symptoms.
• 1:10
  Menopause can whirlwind through our emotions and journaling acts as a safe place for those swirling thoughts.
• 1:19
  Imagine this: every day, you take 10 minutes to jot down what you're feeling, what stresses you out, or even what you're grateful for.
• 1:31
  Imagine this: It's like clearing the clutter in your house, but instead you're tidying up your mind.
• 1:38
  Imagine this: And the beauty of this?
• 1:40
  Imagine this: You start noticing patterns - what triggers your stress, what boosts your mood, and even how your body reacts at different times of the month.
• 1:51
  Imagine this: And for those who love a bit of tech, or maybe aren't fond of writing by hand, there are fantastic digital options out there.
• 2:00
  Imagine this: Apps that not only let you journal, but also track your mood and symptoms over time.
• 2:07
  Imagine this: Now that's a powerful tool at your fingertips.
• 2:11
  Imagine this: Now, here's the best part - journaling cultivates a powerful dialogue with yourself.
• 2:18
  Imagine this: You begin to understand and listen to your inner needs.
• 2:22
  Imagine this: This is empowering and empowerment is key during menopause.
• 2:28
  Imagine this: When you feel empowered, you're more likely to take active steps toward your well-being, which beautifully leads us to our second step.
• 2:39
  Imagine this: Speaking of active steps - let's bounce right into our next tip.
• 2:44
  Imagine this: Physical activity.
• 2:46
  Imagine this: No, I'm not going to suggest running a marathon - unless that's your thing.
• 2:52
  Imagine this: I'm talking about something fun, nostalgic, and surprisingly effective - jumping on a trampoline or as some might call it, rebounding.
• 3:03
  Imagine this: Now, rebounding might sound a bit like child's play, but trust me.
• 3:08
  Imagine this: It's been adopted by many as a serious exercise routine.
• 3:13
  Imagine this: Why?
• 3:13
  Imagine this: Because it's low impact, which is perfect for our joints as we age.
• 3:18
  Imagine this: And it's fantastic for our lymphatic drainage, which helps detoxify the body.
• 3:23
  Imagine this: Plus, it's incredibly beneficial for your cardiovascular health.
• 3:28
  Imagine this: All this, and it's just plain fun! Remember bouncing around as a kid?
• 3:34
  Imagine this: It's like that, but with health benefits.
• 3:37
  Imagine this: And here's a tip within a tip - while you're rebounding, why not multitask a bit?
• 3:45
  Imagine this: You could listen to an audio book, some uplifting music, or even this podcast.
• 3:52
  Imagine this: It's about making the most of every moment, turning exercise into something you look forward to rather than a chore.
• 4:00
  Imagine this: This isn't just about physical health; it's about rejuvenating your spirit, shaking off the day's stress and jumping into a state of joy.
• 4:11
  Imagine this: By integrating just a few minutes of rebounding into your daily routines.
• 4:16
  Imagine this: You're not only working on your physical health, but you're giving your mental health a delightful boost.
• 4:24
  Imagine this: And let's be honest, Who couldn't use a little more joy in their day?
• 4:29
  Imagine this: So, grab that trampoline and let's keep that energy bouncing.
• 4:34
  Imagine this: And while we're catching our breath, let's get ready to guide through the next calming wave of our next tip - Meditation.
• 4:44
  Imagine this: After that bouncing and joy, let's shift gears into something more relaxing.
• 4:51
  Imagine this: Meditation.
• 4:52
  Imagine this: Now, if you're picturing someone sitting in silent, cross legged, let me dispel that myth right away.
• 5:00
  Imagine this: Meditation is as simple and as short as you want it to be.
• 5:05
  Imagine this: Imagine starting your day with five minutes of stillness.
• 5:09
  Imagine this: Find a comfortable spot, close your eyes, and focus on your breath, inhale, feel the air, feel your lungs and exhale, release the tension.
• 5:23
  Imagine this: It's like pressing a reset button on your nervous system.
• 5:27
  Imagine this: This practice helps lower stress hormones, which can be particularly beneficial during menopause where everything feels like an influx.
• 5:37
  Imagine this: And for those who think, Carmen, my mind races too much; I can't meditate.
• 5:42
  Imagine this: I hear you.
• 5:43
  Imagine this: But that's the beauty of guided meditation.
• 5:46
  Imagine this: There are countless of apps, online resources, where soothing voices can help steer those wandering thoughts back to calm waters.
• 5:56
  Imagine this: It's not about silencing your mind.
• 5:58
  Imagine this: It's about learning to flow with the current, not against them.
• 6:04
  Imagine this: Regular meditation not only helps manage stress, but improves your focus, and emotional resilience.
• 6:11
  Imagine this: It builds a mental foundation that supports all aspects of your life.
• 6:17
  Imagine this: As you grow more accustomed to this inner tranquility, you find it easier to connect - not just with yourself, but with others too.
• 6:26
  Imagine this: Which leads us beautifully into our next tip.
• 6:30
  Imagine this: So, we've calmed our minds and now it's time to open our hearts.
• 6:34
  Imagine this: Tip number four is all about community and connection.
• 6:39
  Imagine this: Menopause can sometimes feel like a solitary journey, but it doesn't have to be.
• 6:44
  Imagine this: Building and maintaining strong connections can be as nourishing as the healthiest diet.
• 6:51
  Imagine this: Think about the last time you had a good laugh with friends or shared your thoughts and felt genuinely heard.
• 6:59
  Imagine this: It's uplifting, isn't it?
• 7:01
  Imagine this: During menopause, our bodies and emotions undergo changes, the support of a friend and community becomes even more crucial.
• 7:11
  Imagine this: It's about creating a network of sisterhood and understanding - a safety net of emotional support.
• 7:20
  Imagine this: And in today's world, community isn't just about meeting up in person.
• 7:25
  Imagine this: Online forums, virtual meetings, and social media groups focus on menopause experiences are blossoming everywhere.
• 7:34
  Imagine this: These platforms offer a place to share, learn, connect without even leaving your home.
• 7:40
  Imagine this: That reminds us that we're not alone in our experience and there's a whole world of friendship and support out there.
• 7:49
  Imagine this: So, whether you're joining a walking group, attending a workshop, or simply calling an old friend, nourish those connections, engage, share, open up.
• 8:01
  Imagine this: Each interaction adds a thread to the fabric of our well-being, making it richer and more resilient.
• 8:09
  Imagine this: And as we weave those threads together, our community grows stronger, and so do we.
• 8:16
  Imagine this: As we continue our journey through these empowering tips, it's time to discuss something crucial - our relationship with our health care provider.
• 8:26
  Imagine this: This tip isn't just about routine visits or managing symptoms; it's about building a partnership where your health and wellness during menopause are prioritized.
• 8:39
  Imagine this: Initiate open dialogues with your doctor can transform the way you navigate menopause.
• 8:46
  Imagine this: It's not just about getting prescriptions or medical advice; it's about creating a tailored approach that fits your unique needs.
• 8:55
  Imagine this: Whether it's hormone replacement therapy, dietary suggestions, or mental health resources, your provider can offer a plethora of tools to make this transition smoother.
• 9:09
  Here's a pro tip: before your appointment, make a list of symptoms you've been experiencing, any questions you have or even goals you want to achieve regarding your menopause health.
• 9:20
  Here's a pro tip: This way, you are making the most of your time, and your doctor can provide specific guidelines.
• 9:28
  Here's a pro tip: It's about being proactive in your health journey.
• 9:32
  Here's a pro tip: Remember, you're the expert on your body and your provider is there to help you navigate this new phase with as much ease and comfort as possible.
• 9:45
  Here's a pro tip: Engaging actively with your healthcare provider also means staying informed about the latest treatments and what's right for you, which brings a sense of control and empowerment that is vital during a time that can only feel unpredictable.
• 10:03
  Here's a pro tip: Speaking of feeling in control, let's get into our next step - ''Rest''.
• 10:10
  Here's a pro tip: If there's one thing that can make a monumental difference in how you feel during menopause, it's sleep.
• 10:18
  Here's a pro tip: And I'm not just talking about closing your eyes, lying in bed.
• 10:23
  Here's a pro tip: I mean good quality rejuvenating sleep that makes you feel like you can take on the world when you wake up.
• 10:32
  Here's a pro tip: Achieving good sleep during menopause can be a challenge.
• 10:37
  Here's a pro tip: Hot flashes, night sweats, and even anxiety can disrupt your sleep patterns.
• 10:43
  Here's a pro tip: But here's where we can turn those disruptions around.
• 10:47
  Here's a pro tip: Creating a bedtime routine can profoundly impact your ability to get those golden hours of rest.
• 10:53
  Here's a pro tip: Think about calming, soothing rituals that begin about an hour before you intend to sleep.
• 11:01
  Here's a pro tip: Dim the lights, maybe do some gentle stretching or relaxation meditation we talked about earlier.
• 11:08
  Here's a pro tip: It's so crucial to create an environment beneficial to sleep.
• 11:12
  Here's a pro tip: Consider the room temperature in your room, the comfort of your mattress, and even the darkness level.
• 11:20
  Here's a pro tip: Little adjustments can lead to big improvements in sleep quality.
• 11:24
  Here's a pro tip: And remember, rest isn't just about the night.
• 11:28
  Here's a pro tip: Allowing yourself short periods of downtime throughout the day can help manage fatigue and keep you energized.
• 11:35
  Here's a pro tip: Whether it's a 15 minute power nap or simply a quiet moment with a cup of tea, giving yourself permission to rest - it's not lazy it's essential.
• 11:46
  Here's a pro tip: Now, let's nourish our bodies from the inside out.
• 11:50
  Here's a pro tip: Moving on to our seventh tip - Healthy Diet and Hydration.
• 11:55
  Here's a pro tip: We often hear about the importance of eating right and drinking plenty of water, but during menopause, this advice becomes even more crucial.
• 12:05
  Here's a pro tip: Menopause can throw your metabolism and hormones off balance, and what you eat can exacerbate symptoms or even help manage them.
• 12:14
  Here's a pro tip: Incorporating a diet rich with fruits, vegetables, whole grains, lean proteins do wonders.
• 12:22
  Here's a pro tip: These foods can not only nourish, but also help stabilize your blood sugar and energy levels throughout the day.
• 12:30
  Here's a pro tip: And let's not forget about fiber.
• 12:33
  Here's a pro tip: A high fiber diet is especially important as it supports a healthy digestive system and can aid in maintaining a healthy weight.
• 12:43
  Here's a pro tip: Foods like lentils, beans, oats, and flaxseed are fantastic options.
• 12:49
  Here's a pro tip: Plus, these ingredients can be deliciously prepared.
• 12:53
  Here's a pro tip: Imagine starting your day with a warm bowl of oatmeal topped with a sprinkle of flax seeds and dash of cinnamon - comforting and nourishing! Hydration is another key player.
• 13:06
  Here's a pro tip: Water is essential for every cell in your body, helping flush toxins, maintain healthy skin, and even reduce bloating.
• 13:16
  Here's a pro tip: Setting a daily water intake goal can help keep you on track.
• 13:21
  Here's a pro tip: Aim for about 8 to 10 glasses a day.
• 13:24
  Here's a pro tip: And if you find water a bit boring, spice it up with slices of cucumber or a splash of lemon.
• 13:30
  Here's a pro tip: Making hydration a regular part of your routine is a simple yet effective way to enhance your overall health.
• 13:39
  Here's a pro tip: And while we're on the topic of what we put into our bodies, let's talk about something many of us enjoy - alcohol.
• 13:48
  Here's a pro tip: Our eighth tip is about moderating or even better, reducing alcohol consumption.
• 13:56
  Here's a pro tip: Now, I know this can be a touchy subject.
• 13:59
  Here's a pro tip: A glass of wine at the end of the day is a common way to unwind.
• 14:03
  Here's a pro tip: However, during menopause, alcohol can affect you differently.
• 14:08
  Here's a pro tip: It can disrupt your sleep, trigger hot flashes, and even impact your mood.
• 14:14
  Here's a pro tip: The thing with alcohol is that it might seem like it's helping you relax, but it could be doing the opposite, especially when it comes to the quality of sleep and your overall hormonal balance.
• 14:28
  Here's a pro tip: Reducing alcohol isn't about deprivation.
• 14:31
  Here's a pro tip: It's about finding new ways to unwind and relax that nourish and rejuvenate your body rather than challenge it.
• 14:40
  Here's a pro tip: For instance, instead of a nightly glass of wine, perhaps a soothing herbal tea or a mocktail made with sparkling water and fresh fruit can become a new relaxing ritual.
• 14:53
  Here's a pro tip: It's all about making choices that support your body through menopause, keeping you at your best so that you can continue to enjoy life to the fullest.
• 15:04
  Here's a pro tip: And speaking of enjoyment, nothing beats the simple pleasure of stepping outside and enjoying fresh air - let's step outside for our final piece of advice - embracing the fresh air.
• 15:19
  Here's a pro tip: Whether it's a brisk walk in your local park or just a few minutes in your backyard, connecting with nature can significantly uplift your spirit and improve your physical health.
• 15:33
  Here's a pro tip: Exposure to natural light helps regulate your sleep cycle and boost your vitamin D levels, which is crucial for bone health, especially during menopause.
• 15:43
  Here's a pro tip: And there's something inherently calming about being outdoors; It has a way of putting our problems into perspective.
• 15:53
  Here's a pro tip: The fresh air clears your lungs, but also your thoughts, helping to reduce feelings of stress and anxiety.
• 16:01
  Here's a pro tip: Make it a daily ritual to step outside, breathe deeply and simply be present in the moment.
• 16:09
  Here's a pro tip: These small moments of peace can lead to profound changes in our well-being.
• 16:16
  Here's a pro tip: Whether it's morning, noon, or night.
• 16:19
  Here's a pro tip: A connection with the outside world keeps us grounded and reminds us of the beauty around us and within us.
• 16:29
  Here's a pro tip: Reflecting back on our journey today, started with the introspective power of journaling, we uncovered simple yet profound ways to rekindle that spark of youth and vitality that menopause seems to eagerly dim.
• 16:45
  Here's a pro tip: Remember how we started with the surprising childhood activity that could boost your mood and energy?
• 16:52
  Here's a pro tip: Well, it turns out the playful simplicity of stepping outside, the act as easy as when we were kids, playing in the sunlight is one of the secret ingredients to feeling vibrant and alive no matter the changes your body is going through.
• 17:12
  Here's a pro tip: Each tip be explored to date from engaging in physical activity, like rebounding to embracing the calm effects of meditation, and finally, to the refreshing act of stepping outside for fresh air is a step toward reclaiming your spirit and energy.
• 17:31
  Here's a pro tip: They're more than just tips; they're invitations to transform and rediscover yourself during menopause.
• 17:40
  Here's a pro tip: This is about crafting a daily life filled with moments that bring you joy, peace, and strength.
• 17:48
  Here's a pro tip: I hope these tips inspire you to make each day a little brighter and that you feel empowered to tackle menopause with a proactive and positive outlook.
• 18:01
  Here's a pro tip: Let's not, let this phase dim our lights.
• 18:05
  Here's a pro tip: Instead, let's adjust our sails to navigate these waters with grace and joy., And as always, I love hearing from you - share your thoughts and experience in the comments below.
• 18:19
  Here's a pro tip: What tip resonated with you the most?
• 18:22
  Here's a pro tip: And if you're eager to revisit any of our tips or dive deeper into today's discussion, today's episode transcripts are available at createthebestme.com/ep069.
• 18:39
  Here's a pro tip: Feel free to check it out for more insights and inspiration.
• 18:43
  Here's a pro tip: And here's something else to look forward to - next week, we'll be joined by Dr.
• 18:48
  Here's a pro tip: Kris Sargent, an expert on women's health and hormone imbalance.
• 18:52
  Here's a pro tip: It's an episode you definitely don't want to miss as we'll dive deeper into understanding and managing the complexities of our bodies.
• 19:01
  Here's a pro tip: So, make sure to subscribe, hit the bell notification and tune in for another enlightening episode of, Create The Best Me.
• 19:09
  Here's a pro tip: Until next time, keep embracing those moments of joy, maintain those connections and continue creating the best you! See you next week bye.