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Okay...let us trudge into the information around peri/menopause. It can feel so overwhelming and frankly a lot of rage can come up over how little information there has been for people for so long (thanks patriarchy!!). Let’s start exploring gently. This is a very individual process with lots of nuance and this is just a starting place. As always, I invite you to explore what works for you and trash any shame that says you have to do it like anyone else. Deep trust in the body I have spent the last two years in mentorship for supporting birth. It has been a beautiful deep dive into what it means to trust the body. My incredible mentor (Treeka of The ForRest) reminded me recently when I was talking about starting to dance into perimenopause, that this was also a time to have deep trust in the body. I am seeing so much information out there that really starts from this place of the body is failing in menopause and it is terrible and we have to do as much as possible to correct the problem. A process that happens for more the half the population (and in a few other mammal species that also have matriarchs in the social structure) is not a mistake to be corrected. There are deeply beautiful things that come out of this process too. I am in a privileged position because I get to see them! I see them firsthand in my practice. Watching the incredible empowerment, embodiment, and sexual freedom that can happen for those that have the needed supports in this time is awe inspiring. So let’s start from a place of deep trust in the body. I realized I didn’t need to go wild trying to correct this change I am walking into. That like birth, I could have deep trust in the body, and offer it comfort measures as we move through this transition. Rest Rest is already so much more important then most of us have been taught and during perimenopause/menopause it becomes even more important. Where in the past you may have been able to just push through, now you may find that rest is non-negotiable. Many of the symptoms that some people get during this time (they are not inevitable or meant to just be tolerated) are based on yin naturally starting to decrease during this time. Rest is a beautiful way to protect yin and support symptom relief. Passion and pleasure This is an incredible time to start really focusing on your own pleasure and passion. I would even posit that it is the whole reason for menopause. What brings you physical pleasure? What helps you feel connected spiritually? What are you still wanting to do with this one precious life? This is the pause to explore these questions. Yin nourishing foods As I said above, we want to support yin during this time. Yin nourishing foods to include are good quality meats (including organ if you can do it), fresh red berries and beets, black beans, molasses, eggs, good quality dairy, and seaweeds. For this, think deeply nourishing, iron rich, red or black in colour foods. If hot flashes are a big thing you can incorporate cooling foods as well: green tea, mint, watermelon, good quality dairy, and cucumber. Here you can think of foods that would feel good on a really hot day and avoid hot spices and warming things like cinnamon and ginger. Equally important: ensure you are eating enough!! Many cis women are simply not eating enough after a lifetime of diet culture. This is a deep transition time and requires adequate nourishment. Prioritizing sleep Yes I have sleep and rest in this list!! This is how important it is. Not only are all forms of rest important, but this is the time to prioritize sleep. How would your day look if your bedtime was non-negotiable? How would it go if each night you included a bed time routine that made you feel delicious and unwound? Sleep is so important right now. So before we reach for expensive supplements or exotic ingredients, I really encourage you to tend to this first. Enjoyed exercise Every single system of the body is improved and supported by movement. I really encourage you to pick things you really enjoy and not make this a shame based practice. How can you do things you love? How can you stack movement/exercise with time outside, time with community, or time listening to a great book? Building muscle is key during this time and so any weight resistance type training is a great addition. This can really help with muscle retention and injury prevention as we age. Remember thought that this isn’t about overdoing it or stressing the system doing things you hate. Comfort measures This is absolutely a beautiful and important transition that can be trusted. But that doesn’t mean you should just suffer if you do get symptoms. Just like with birth, comfort measures are really important. What would help? My mentor Treeka recommends herbal baths. You can simply make a very strong decoction (simmered herbs – like a very strong tea) and then strain this into to a nice hot bath. They are delicious – add a little essential oil to make it even more divine. Do you have a great body oil or lotion to massage gently and lovingly over your skin when you get out. Dry skin can be a symptom here, so incorporating this into your routine can be so comforting. There doesn’t have to be hierarchy or shaming here. If hormone replacement is for you then you can absolutely explore this with your doctor (or keep looking until you find someone who is knowledgeable about this – more and more menopause style clinics are opening). There are over the counter vulva moisturizers (they are distinct from lubricants) and they can be life changing for many people. Acupuncture and herbs can be beautiful supports. Would more community time, or nature time, or time screaming and beating a punching bag be helpful? These are your comfort measures, so I encourage you to throw out what it should look like and think about what you most want to feel comforted.
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I love all the contradictory people yelling sleep hygiene tips all over social media, but each of us is unique and there are a few distinct patterns that can be creating sleep issues.
Here are some ideas to explore. I gently invite you to experiment and see what works best for your own unique body and lifestyle. Blood nourishing foods One pattern can be blood deficiency. This usually looks like trouble falling asleep and can be accompanied by symptoms like anxiety, hair loss, dry eyes, blurry vision, and memory issues. Now this doesn’t mean there is literally not enough blood in your body. This is about nourishing the body when we are depleted. For blood nourishing foods think adding foods throughout the day that are deeply nourishing, iron rich, and red in colour. Foods like good quality meat if you eat it, red berries and fruits, molasses, and seaweed. Space for processing emotions So often difficulty sleeping can be connected to a nervous system that can not shift out of a sympathetic (fight or flight) state. Allowing space in your days for processing emotions and tending to the nervous system can be so helpful long term. This, of course, isn’t a quick fix and benefits from long term gentle tending without forcing This can look like journaling, meditating, and baths, but can also look like somatic work with a professional, strenuous exercise you enjoy, time in nature, acupuncture, and time in community. Nighttime routine I really invite you to play here. This whole sleep hygiene thing got really serious!! What feels good to you? What helps you feel like it is time to start winding down? For some people this might look like sleepy time tea and essential oils, but for others it might be something a little different each night with a similar intention. It also doesn’t have to be something that takes hours. It could be a 10 min dance around the bedroom. The invitation is to pick one or more things that help you feel pleasure and softening. Play with when/what you eat before bed We truly all have different needs here. Can you approach it with curiosity? How do you sleep if you stop eating a few hours before bed? How do you feel if you eat right before bed? Some people will not sleep well if they are even a little hungry at bedtime (most people actually!!) and some sleep better through the night if their digestion can take a little break. If you are someone who wakes around 1-3am and especially if you feel stressed or anxious when you do, eating a snack within an hour before bed with fat and protein might really help to keep your blood sugar stable through the night. Getting to bed and getting up at the same times We talk so much about “balanced hormones” and this can be very supported by balanced lifestyle practices. Going to bed and getting up around the same time allows the body to find a rhythm for many people. This isn’t always possible for everyone, or course, and some people may not have it as a possibility in some seasons. Stressing or shaming ourselves for not doing it isn’t helpful. Just a gentle effort to make it as close to around the same time can be very helpful. Dark cool room I love reflecting on how to make the environment and room itself more conducive to a delicious night. Can you make the room darker? This doesn’t have to be expensive. You can often use things you already have to accomplish this. Many people find a cooler room may be helpful to sleep, but what do you find? For me, plugging in my electric blanket while I brush my teeth and leaving the room itself cooler has been a game changer. Are there other things? Do you live somewhere dry? Would a humidifier help? Do you love smell? Would a diffuser feel good? Need background noise? Would an air filter, music, and or a fan make you more relaxed? This is an opportunity to really think about your own comfort and just have it built into the environment so that it takes less effort each evening. I hope you found even one little idea to try for your sleep. We all know how important it is, but approaching it from a place of enjoyment can start to unwind the stress and shame of not “getting it right” and allow us to find the things that actually support us. |
AuthorErin is a Doctor of Acupuncture practicing in Calgary, Alberta. Archives
October 2024
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