Menopause is a stage from which no woman escapes. Much is said about the physical and emotional changes and challenges it can bring; therefore, it is vital loving yourself during this process and redefining beauty. 

Giving yourself immense self-love and reading yourself powerfully is essential for finding opportunities for growth and self-acceptance. 

Menopause, a time of trials and challenges 

This stage begins to emerge in women between 45 and 55 years of age but can occur earlier. Its onset is due to low hormone levels and, consequently, menstrual periods stop (1).  

Because of this, there are several changes that appear in different areas of your life. Hence, loving yourself is more important than ever.  

According to the National Health Service (NHS) (1), menopause can cause symptoms such as heavy periods, hot flashes, mood swings and sleep problems. While these changes can be uncomfortable, remember that they are part of a natural process and can be managed with a positive outlook.  

So, what to do?  

Strategies for loving yourself during menopause   

Firstly, we want you to know that being in this stage, low self-esteem is not a good advisor. So, here are some strategies that can help you (1, 2):  

Self-acceptance, the first step to loving yourself  

Self-love means, in this case, that you recognize these changes as part of life. Therefore, you must work on recognizing yourself; you can stand in front of the mirror, talk to yourself nicely and remind yourself that this is a stage that you must live through and that you can accompany in different ways. So, it is essential that you treat yourself well, go out, and you can even try changes in aspects that you can't even imagine; for example, changes in your routines, in what you used to wear and even try different types of perfumes.  

Practice relaxation  

One of the most helpful things in life, and at this stage, is to approach relaxation. So, make time to go to a spa, get massages, do breathe exercises and skin care routines.  

Seek emotional support   

Another way to take care of yourself during this stage is by seeking emotional support. For that, you can turn to your family support network and, of course, to your friends. If you want to travel, but not travel alone, make plans with them. Think about places you have never been to and always wanted to go.  

Also, you can look at the possibility of relying on testimonials. One of them is the TED Talk, How Menopause Affects The Brain by Lisa Mosconi (3). Also, through The Guardian, six women share their stories about how they cope with symptoms (4). Some of them narrate that having friends going through the same situation helped them since other people do not know what it implies. In addition, having more knowledge about what part of menopause is and attending gynecology on time gave them answers. As a result, they stopped blaming themselves. Exercise and yoga were a great companion, as was good nutrition. 

Tips you can put into practice  

Part of loving yourself is taking action to live a healthy lifestyle. For example, periodically perform a breast self-exam (1, 2). But we want you to have more ideas, so here they are: 

Calm hot flashes 

For that, make sure your room is a cool place. Choose to drink cold water and dress comfortably. It is recommended to wear loose-fitting, preferably cotton clothing. Also, try to identify what is causing your discomfort. Some triggers may be (1, 2): 

• Hot drinks 

• Alcohol 

• Stress 

• Caffeine 

• Among others 

Having good habits is part of loving yourself.  

It is important to maintain a balanced diet that includes plenty of fruits, vegetables, and calcium-rich foods. If you feel loss of appetite, try to eat things that you like and that are healthy. Also, do physical activity that involves weight-bearing; for example, aerobics, dancing, walking, or jogging (5). 

Likewise, loving yourself involves giving yourself moments of good rest. Another essential part of this stage is keeping busy, so you can think about how to earn extra money with something you are passionate about doing. 

Strengthen the pelvic floor  

In addition to accepting the changes that menopause brings, the actions you take are also vital. For example, a good idea is to help yourself with Kegel exercises (2). 

Through them, you strengthen the pelvic floor and reduce various discomforts caused by menopause. 

 Loving yourself by relieving vaginal dryness 

Another way to manage menopausal changes is to take care of vaginal dryness. To do this, you can use vaginal lubricants when you feel too dry. Just make sure they do not contain glycerin. But you can ask your doctor to recommend the most appropriate one.  

Finally, remember that menopause should not have a negative connotation. Loving yourself, having healthy habits, sharing how you feel, and following these tips are the key to embracing this stage of life. 

Referencias Bibliográficas 

1. National Health Service (NHS). Menopause [Internet]. 2022 [cited 2024 Jun 30]. Available from: https://www.nhs.uk/conditions/menopause/ 
2. Mayo Clinic. Menopause [Internet]. 2023 [cited 2024 Jun 30]. Available from: https://www.mayoclinic.org/diseases-conditions/menopause/diagnosis-treatment/drc-20353401 
3. Mosconi L. How menopause affects the brain [video en internet]. TED Talk. 2019. [cited 2024 Jun 30]. Available from: https://www.ted.com/talks/lisa_mosconi_how_menopause_affects_the_brain?subtitle=en&trigger=30s&geo=es 
4. The Guardian. ‘Me and my menopause’: a view from women around the world [Internet]. E.E.U.U: 2022 [cited 2024 Jun 30]. Available from: https://www.theguardian.com/global-development/2024/feb/07/menopause-reproductive-health-stigma-medical-treatment-information-mood-anxiety-support 
5. National Health Service (NHS). Menopause [Internet]. 2022 [cited 2024 Jun 30]. Available from: https://www.nhs.uk/conditions/menopause/things-you-can-do/