Understanding Perimenopause and Menopause

When the word “menopause” comes up, what emotions surface for you? Fear, confusion, perhaps a sense of loss or frustration? It’s common to feel overwhelmed by the changes that come with this phase of life. But what if we reframed menopause as an opportunity for growth, strength, and empowerment?

For many women, menopause marks a significant milestone—a transition from one stage of life to another. It’s a time of physical changes, emotional shifts, and newfound perspectives. Yet, despite its natural occurrence, menopause is often surrounded by myths, misconceptions, and stigma. As a result, many women approach this phase with apprehension and uncertainty, unsure of what to expect or how to navigate its challenges. With this blog, you’ll better understand what menopause is and the holistic strategies, in addition to life changes therapy, to navigate your menopause journey.

What is Perimenopause?

Perimenopause is the transitional phase leading up to menopause. Typically starting in a woman’s 40s but sometimes earlier. During perimenopause, hormone levels fluctuate, leading to irregular periods, mood swings, hot flashes, night sweats, decreased libido, vaginal dryness, and other symptoms. This phase can last for several years before menopause officially occurs.

What is Menopause?

Menopause itself is defined as the cessation of menstruation for 12 consecutive months, marking the end of a woman’s reproductive years. This transition usually occurs around age 50, but the timing varies for each individual. Common symptoms of menopause include hot flashes, night sweats, mood swings, vaginal dryness, insomnia, fatigue, and changes in libido. While menopause is a natural biological process, it can have a significant impact on a woman’s physical, emotional, and psychological well-being.

Holistic Strategies for Navigating Menopause

Navigating menopause involves more than just managing physical symptoms. It’s about addressing the whole person, including their mental, emotional, and spiritual well-being. Here are some holistic strategies to help you navigate this transformative phase of life:

Mindful Awareness: 

Practice mindfulness techniques daily to tune into your body’s signals and emotional responses. Mindfulness meditation involves focusing your attention on the present moment without judgment. Deep breathing exercises, body scans, and guided imagery can complement your mindfulness practice, helping you cultivate self-awareness and manage stress more effectively.

Nutritional Support: 

Adopting a balanced and nourishing diet is essential for supporting hormonal balance and overall well-being during menopause. Focus on incorporating whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, into your meals. Foods rich in phytoestrogens, such as soy products, flaxseeds, and legumes, may help alleviate menopausal symptoms by exerting weak estrogenic effects in the body. Additionally, prioritize hydration by drinking plenty of water throughout the day and limiting your intake of caffeine and alcohol, as they can exacerbate symptoms like hot flashes and sleep disturbances.

Movement and Exercise: 

Engage in regular physical activity to support your body and mind through menopause. Exercise not only promotes cardiovascular health, strength, and flexibility but also releases endorphins, the body’s natural mood lifters. Find activities that you enjoy and that align with your fitness level and preferences. Whether it’s brisk walking, swimming, yoga, or dancing, aim for at least 30 minutes of moderate-intensity exercise most days of the week. Incorporating strength training exercises can also help maintain bone density and muscle mass, which tend to decline with age and hormonal changes.

Herbal Remedies: 

Explore the use of herbal supplements and remedies to alleviate menopausal symptoms and support overall well-being. Several herbs have been traditionally used for managing menopausal symptoms, including black cohosh, evening primrose oil, red clover, and dong quai. These botanicals may offer relief from hot flashes, night sweats, mood swings, and sleep disturbances, although individual responses can vary. It’s essential to consult with a qualified healthcare provider before starting any herbal supplements, especially if you have underlying health conditions or are taking medications, to ensure safety and efficacy.

Somatic Practices:

Incorporate somatic practices into your daily routine to connect with your body and release tension accumulated from stress and hormonal fluctuations. Somatic practices like yoga, tai chi, and qigong combine gentle movements, mindful breathing, and body awareness exercises to promote relaxation, flexibility, and emotional well-being. These holistic approaches can help you cultivate a deeper sense of self-awareness, resilience, and acceptance as you navigate the physical and emotional changes of menopause.

Stress Management Techniques:

Incorporate various stress management techniques and coping strategies to alleviate the impact of stress on menopausal symptoms. Techniques such as deep breathing exercises, progressive muscle relaxation, guided imagery, and journaling can help you manage stress and promote emotional well-being during perimenopause and menopause.

Sleep Hygiene Tips: 

Implement good sleep hygiene practices to improve sleep quality during menopause. Establish a consistent sleep schedule, create a relaxing bedtime routine, optimize your sleep environment, and avoid stimulants such as caffeine and electronics before bedtime.

Mind-Body Connection: 

Recognize the connection between your mind and body during menopause. Addressing emotional and psychological health alongside physical symptoms can enhance your overall well-being.

Self-Care Practices: 

Prioritize self-care activities such as leisurely baths, spending time in nature, practicing gratitude, indulging in hobbies, and connecting with supportive friends and family members.

Community and Support Networks: 

Seek support from peers, friends, family, and online communities during menopause. Connecting with others who understand your experiences can provide valuable support and resources.

Holistic Therapy: 

Consider working with Marilyn Ashley, LMFT, a holistic therapist and Certified Menopause Coaching Specialist, who takes a comprehensive approach to menopause. Holistic life transition therapy integrates talk therapy with evidence-based techniques such as mindfulness, breathwork, and visualization to address the physical, emotional, and spiritual dimensions of menopausal experiences. In therapy sessions, you’ll have the opportunity to explore your thoughts, feelings, and experiences related to menopause in a supportive and nonjudgmental environment. Together, we’ll identify personalized strategies to help you cope with symptoms, navigate life transitions, and cultivate resilience during this transformative phase of life.

Embracing Menopause as a Journey of Self-Discovery

Menopause is not just the end of one chapter; it’s the beginning of another. By embracing holistic strategies and viewing menopause as an opportunity for growth and empowerment, you can navigate this transition with grace and resilience. Remember, you are not alone on this journey. Seek support from Marilyn Ashley, LMFT, and other healthcare professionals, holistic practitioners, and supportive communities as you embrace this transformative phase of life.

Find Support Embracing Menopause With Life Changes Therapy in Hermosa Beach, CA and Manhattan Beach, CA

Embrace a new chapter of your life with confidence and resilience. Our specialized life changes therapy in Hermosa Beach, CA offers compassionate support to help you navigate the challenges of menopause. Take the first step towards reclaiming your well-being and work with a skilled holistic therapist at Marilyn Ashley, LMFT. Follow these three simple steps to get started:

1. Schedule Your 20-Minute Complimentary Phone Consultation
2. Learn More About Me and My Services
3. Embrace your menopause journey!

Other Services Offered By Marilyn Ashley, LMFT

At my Hermosa Beach, CA practice, Life Changes Therapy is just one of the services I offer. I also specialize in Anxiety Therapy, Trauma, and Couples Therapy. For your convenience, I offer in-person sessions in my beautiful Hermosa Beach office, which may clients comment on how calming it is and how grounded, content, and serene they feel there. I also offer online therapy sessions for those located in Manhattan Beach, CA, and anywhere else in California. By incorporating holistic practices into your daily life, you can support your overall well-being. I’m excited to work with you on your journey towards healing and growth. Together, let’s embrace your anxiety and learn how to thrive, not just survive! Check out my blog for more about holistic healing!