Whether or not you choose hormone replacement therapy (HRT), it's essential to review your resting habits as you navigate this physiological crossroad of your life. What do you know about rest? Do you know that sleep is just one of the many ways we can rest? How do you rest? Do you feel guilty if the rest crosses your mind? When was the last time you felt well-rested and able to deal with life challenges confidently and steadily? Do you know that as we transition through perimenopause, some of us are experiencing the loss of the protective role of estrogen in all cells of our body? Therefore, our nervous system is more vulnerable and requires different prioritisation regarding rest. Our need for rest is changing accordingly, but it is very individually different for each woman. When was the last time you allowed yourself to think about your need for rest, not to mention to accommodate it in your daily life? What does the rest look like to you? A good night's sleep and a once-a-year lovely holiday are often not sufficient to fulfil our needs as we navigate the perimenopausal transition. Let’s pause and talk about rest!

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Stress is ubiquitous in modern life, but its impact can be magnified during perimenopause. The hormonal fluctuations of this stage can heighten our stress response, making us more susceptible to its detrimental effects. Chronically elevated stress levels can exacerbate various perimenopausal symptoms.

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Menopause transcends mere biological milestones; it embodies a profound journey of personal growth and cultural enrichment. This transition encompasses psychological, biological, and cultural dimensions. By embracing the wisdom, resilience, and cultural significance inherent in this process—despite its occasional elusiveness—women emerge as empowered individuals, poised to embrace the subsequent chapter of their lives with grace and dignity.

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Reviewing our lifestyle habits as we transition into menopause is necessary regardless of our decision to take or not to take HRT.

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Navigating menopause involves much more than the dilemma of taking or not taking HRT. It takes a holistic approach that addresses physical, emotional, and spiritual well-being. By incorporating lifestyle changes, managing stress, and embracing self-care practices, women can find natural ways to ease the challenges of this transitional phase. Each woman's experience is unique, so tailoring these strategies to individual needs is crucial.

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The myth of being a superwoman becomes especially noticeable as women navigate the complexities of hormonal changes associated with perimenopause. The pressure to fulfil myriad roles, meet societal expectations, and manage family obligations can be overwhelming as we are dealing with hormonal changes of perimenopause. Many of us have lived decades under the weight of this superwoman myth, and it's precisely during perimenopause that we must reassess the power of setting boundaries and prioritizing our well-being.

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Positive Medicine is not about naive optimism but informed realism. It involves slowing down, listening, understanding, and regaining control over our actions and behaviours. Perimenopause presents a unique opportunity to make necessary adjustments that go beyond the binary choice of hormone replacement therapy or not. It's a chance to choose a healthy and happy aging path that aligns with our values and goals.

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Your health is your most valuable asset, and by taking control, making informed choices, and seeking support, you can turn menopause into a stage of growth, strength, and optimism. As the Chinese proverb wisely states, "Every crisis is a dangerous opportunity." Remember, you have the power to create a brighter, healthier future during and beyond menopause.

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Perimenopause is that stage in life when many of us begin to feel a natural pull towards being our true selves. But what exactly is authenticity, and why is it crucial during this period? You've probably heard people say, "I don't want to put up with all this nonsense anymore," or "I'm tired of being taken for granted, and that's not even who I am!" I often hear these sentiments from my patients at My Menopause Clinic, and I can certainly relate. So, what is authenticity, and why do we start yearning for it as we enter the third stage of our lives? How does our body's wisdom demand this powerful tool to preserve our mental health? Let's delve into authenticity!

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Embrace the Change As you navigate perimenopause, remember that small lifestyle changes can significantly impact your well-being. Incorporate evidence-based strategies that work for you into your daily routine, and consult with healthcare professionals when needed to make this transition as smooth as possible, enjoyable and therefore sustainable. No matter how severe or mild your hormonal change is, reviewing your lifestyle habits and checking your overall health to transition to a healthy and enjoyable third stage of life is always good health practice. The transition can even sometimes be fun. Enjoy the ride.

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While physical symptoms like hot flashes, night sweats, and irregular periods are widely discussed, perimenopause's emotional and cognitive aspects are often overlooked and less explained. Understanding how community matters will hopefully motivate women to invest more into (re)building their community capital.

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Sexual activity triggers the release of hormones such as oxytocin, often referred to as the "love hormone," and endorphins, which positively impact mood and stress levels. These hormonal shifts can contribute to emotional balance during the perimenopausal transition. All hormones interact with each other, but we still do not fully understand how they interact and “talk “to each other. There is even a possibility that the elevation of oxytocin and endorphins can increase endogenous estrogen.

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1/Aerobic Exercises: Engage in moderate-intensity aerobic exercises like brisk walking, cycling, swimming, or dancing to support heart health, mood and overall well-being.

2/Strength Training: Incorporate resistance exercises to maintain muscle mass and support bone health. Use free weights, resistance bands, or bodyweight exercises.

3/Flexibility and Balance: Activities like yoga or Pilates can improve flexibility, balance, and core strength, which become more important as we age.

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In my work with clients in my clinical and coaching spaces, establishing good rest is the first prerequisite for further work towards building a healthier and happier menopausal transition.

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Remember, each woman's experience is unique, so it's essential to listen to your body and seek personalised guidance from healthcare professionals to optimise your menopausal health.

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Finding small or big “nuggets” of mental and physical strength amid difficulty and exercising them, allowing them to flow and engage all other healthy functions of our bodies in a naturally healthy way, is what I call Positive Medicine.

I call it Positive Medicine.

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Menopause Health -the good time in a woman’s life to review health and reshape her future health trajectory according to her life values.

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Mind -Fragmented or in Flow

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The Best Self Care tips for Life

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