If there was truly a way to stop ageing in its tracks, many of us would be rushing to the front of the line. While ageing is an inevitable part of each of our life experiences, there are ways that its impact can be slowed – especially for women in the midst of menopause. By drawing on a wide range of tips and tricks that can make all the difference, small changes in lifestyle and routines can have a dramatic impact on how much menopause does (or doesn’t) contribute to ongoing ageing. We’ve gathered our top 10 tips for managing and slowing down ageing both during and after menopause, looking at how these small choices can contribute to large outcomes.
Tip 1: Skincare, we’re looking at you
Declining oestrogen levels are directly tied to reduced elasticity and moisture in our skin, which isn’t good news for those of us staring down those menopausal years. Our skin is also often one of the most noticeable places where age begins to make itself known. The solution? Skincare routines that are designed to hydrate, protect from the sun, and reduce the impact of those disappearing oestrogen levels. Your skin needs additional support throughout this time of fluctuation, and with a small amount of proactive planning, you can easily give it this additional boost in protection and resources.
Our recommendation: opt for a sunscreen with at least SPF 30 to make sure you’re truly protected against potential UV damage.
Tip 2: Embrace a supportive diet
It’s no surprise that our diet can have a significant impact on our health and wellbeing throughout menopause since what we eat contributes to our health outcomes in every key life stage. During menopause, however, what’s previously worked to support your daily (and long-term) needs may no longer provide the same support. This is one of those areas where small changes can result in large, rewarding pay-offs. It’s time to introduce a menopause-friendly diet, which means leaving fried and processed foods largely behind, and embracing fruits, vegetables, lean proteins, and whole grains. The bonus? These foods can also help to fight against free radicals, reducing their ageing impact with a two birds, one stone pay-off.
Our recommendation: find a number of menopause-friendly recipes you know you’ll love to make time and time again!
Tip 3: Make a commitment to regular exercise
Menopause isn’t the time to give up on your regular exercise schedule. Far from it: it’s time to make this even more of a priority than ever!
Physical activity is a crucial asset for menopausal women hunting for a balanced approach to their health and wellbeing. It’s good for the mind, for the body, and for fighting against menopause’s detrimental impact on how our bodies function.
Our recommendation: include a mix of cardiovascular exercises, strength training, and flexibility exercises to help reduce menopause-related ageing impacts throughout this time.
Looking for more menopause management tips? Contact the Australian Menopause Centre today to find support for every aspect of your health throughout menopause.
Tip 4: Lower your stress levels
Stress isn’t good for anybody – and since chronic stress can dramatically accelerate ageing, it’s time to show it to the exit. A number of stress management techniques can become powerful weapons in the fight against stress throughout menopause, including mindfulness, meditation, and deep breathing exercises. Reducing your stress levels doesn’t need to look this formal, however. In fact, you can achieve this simply by making time to do the things you enjoy or scheduling more time with family and friends (whose company you actually want to be in!).
Our recommendation: if one stress management technique isn’t working for you, keep experimenting until you find the right fit for your management needs.
Tip 5: Build a sleep routine as a top priority
Poor sleep quality = faster ageing. Building a sleep routine that supports a high quality of rest every single night should be at the top of our menopause priority lists. Creating a bedtime routine is one way you can send your body regular signals when it’s time to wind down, supporting the goal of 7-9 hours of quality sleep every night.
Our recommendation: make your bedroom a sleep sanctuary with room-darkening curtains, temperature control options, and breathable, light bedding.
Tip 6: Drink those gallons
For those who tend to avoid water, unfortunately, staying hydrated is non-negotiable, especially during menopause, as it plays a crucial role in minimising the impact of ageing.
Hydration is the best friend of skin elasticity and our overall health and wellbeing. We’re all familiar with the 8 glasses of water we need a day for optimal hydration levels, so if these aren’t already a part of your routine, now’s the time to introduce them. This simple habit will boost your skin health, increase your energy, and keep ageing at bay.
Our recommendation: keep a water bottle close by and note how many times you need to finish it in a day to hit your recommended hydration goals.
Tip 7: Limit your alcohol intake
If you love a regular glass of wine, it may be time to reconsider how often you’re drinking alcohol throughout menopause. Not only can alcohol cause dehydration, but it can also contribute to accelerated ageing, as well as resulting in potentially detrimental health impacts on a wide range of our crucial bodily functions.
Our recommendation: consider how much alcohol is necessary throughout menopause, and plan your intake accordingly.
Tip 8: Explore Hormone Replacement Therapy
When natural levels of hormone production begin to drop, hormone replacement therapy can provide a valuable lifeline for many women struggling with the impacts of menopause on how their body’s ageing. At the Australian Menopause Centre, we provide women all over the country with access to treatment plans that are designed to minimise the impact of menopause’s changes, which also results in less ageing consequences as a side effect.
Our recommendation: work with a trusted healthcare provider to evaluate how hormone replacement therapy can support your body’s needs throughout menopause and beyond.
Tip 9: Don’t forget about your mental health
While changes to our physical health may be readily apparent throughout menopause, the impact it can have on our mental health can’t be underestimated. Menopause can bring with it mood swings, depression, and anxiety. Since a healthy sense of mental wellbeing is inherent to ageing gracefully, changes to our mental health quality need careful attention as they arise.
Our recommendation: consider working with a therapist or joining a support group if you begin to experience changes to your mental health.
Tip 10: Plan for regular health check-ups
Regular health check-ups have a crucial role to play in supporting us through menopause and beyond. By planning these ahead of time, early detection and the proactive management of emerging health issues can become key players in the fight against unnecessary ageing.
Our recommendation: make sure to book your next check-up before leaving your current check-up and mark the date in your calendar.
Conclusion
For more support in ageing gracefully through menopause’s curveballs, connect with the Australian Menopause Centre today to find holistic resources for every element of your journey.
About The Author - AMC Team
Our team consists of doctors, nurses, program assistants, naturopaths and nutritionists that join their wealth of knowledge to offer our patients and website visitors interesting and insightful articles to assist you understand the symptoms you are experiencing and how to relieve them.