Menopause: just see everything black

There menopause it’s not the end of the line, it is just one of many stops, a turning point and around the corner another balance is hidden. Only by investing in one’s physical, mental and emotional strength is it possible to reach the moment in which one is biologically no longer fertile without seeing everything black. It’s the challenge that many women, stars like, face today Halle Berry and Naomi Wattswho are spokespersons for the destigmatization of menopause, to doctors like Monica Calcagni, gynecologist, obstetrician and popularizer on social media, who in the book «More woman, less break» (Sperling & Kupfer), invites us to react to old beliefs that consider the disappearance of menstruation as the end of femininity.

«More woman, less pause» (Sperling & Kupfer) by Monica Calcagni

«Starting with yourself, working on how to improve your vital energy, physical and mental health is the first step to regaining your place in society. «Menopause is a natural phase of life which, if faced with the right attitude, can transform into an opportunity for personal growth», declares Dr. Monica Calcagni. «Menopause is not an end, but a new beginning, it can be a phase of life that brings serenity and awareness. The rules for accepting change are simple. Listen to your body and learn to know the signals so you can deal with the symptoms with greater calm and awareness. At this time, a healthy lifestyle, balanced diet, physical activity and care for mental well-being must be adopted, all essential steps to reduce discomfort. Seeking support from friends, family or discussion groups can also help, as can reevaluating the beauty of age by looking in the mirror with love and gratitude.”

What are your tips for changing your perspective on menopause?
«Menopause is a natural phase of life which, if faced with the right attitude, can transform into an opportunity for personal growth. Thanks to a series of practical measures that improve physical and mental well-being. From a diet rich in foods such as flax seeds, soya and legumes, rich in phytoestrogens, to balance hormone levels, to regular physical activity, to relaxation with deep breathing techniques, meditation and mindfulness, but also reading and relaxing music , just as trying to have quality sleep by creating a relaxing evening routine, avoiding stimulating foods and maintaining a comfortable room temperature can improve the quality of life in this phase. Emotional support also plays an essential role. Sharing experiences with friends or participating in discussion groups can reduce feelings of loneliness and help you feel understood. Taking care of yourself investing in mental and physical health is essential. Massages, aromatherapy or simple moments of relaxation promote emotional well-being, reducing stress and tension. By living with awareness and implementing these small changes, you can face menopause peacefully.”

How to experience menopause more peacefully without having to resort to replacement therapy?
«Menopause can bring with it physical and emotional challenges, but there are alternative approaches that can alleviate symptoms and improve general well-being for all those women who cannot or do not want to use pharmacological therapies or to support them. The yogafor example, practicing it helps keep the body flexible and toned, improving posture and reducing symptoms such as insomnia and anxiety. Breathing and relaxation techniques also promote greater mental tranquility. There meditation which can reduce stress and improve concentration. During menopause, it helps manage anxiety and mood changes, promoting a sense of inner calm. THE’balanced nutrition Filling up on fruit, vegetables, legumes, whole grains and healthy fats is essential. Foods rich in phytoestrogens, such as flaxseed and soybeans, can help balance hormone levels. Avoiding sugars and processed foods can reduce inflammation and improve mood. Him too supplements are very useful, such as those with magnesium, omega-3 and vitamins B and D which help support bone health, improve sleep and maintain hormonal balance, vitamins B, D, magnesium and omega-3 support the general well-being, mental health and hormonal balance help reduce symptoms such as insomnia and mood swings. But pollen extracts, resveratrol, chaste tree and phytoestrogens such as cimcifuga racemosa are also worth considering. THE’aromatherapy which is based on the use of essential oils such as lavender, chamomile and clary sage, can reduce the symptoms of anxiety and insomnia, promoting relaxation. THE’physical activity is essential, like swimming, brisk walking and pilates which can improve mood, reduce stress and relieve the most common symptoms, such as hot flashes. Exploring all these natural remedies can help you experience menopause with greater serenity and vitality.”

How to reduce insomnia and excessive sweating in particular?
«Reducing symptoms such as insomnia and excessive sweating, common in phases such as menopause, requires an integrated approach that promotes physical and mental well-being. First of all, create a relaxing evening routine to promote sleep: avoid electronic screens before sleeping, prefer light reading or meditation. Maintain a cool room temperature and wear light clothing to reduce the discomfort of night sweats. You also need to eat a balanced diet, avoiding spicy foods and alcohol, which can make the situation worse. Don’t forget to drink plenty of water, as hydration is essential to keeping your body in balance. And then be kind to yourself and remember that small changes in your daily routine can make a big difference in improving well-being.”

In short – The 5 rules for changing your perspective on menopause

1. Accepting change: Menopause is not an end, but a new beginning. Accepting change means embracing a phase of life that can bring serenity and awareness.
2. Listen to your body: learning about the body’s signals is essential. Knowing how to listen allows you to deal with symptoms with greater calm and awareness.
3. Adopt a healthy lifestyle: balanced nutrition, physical activity and mental well-being are essential to reduce discomfort and experience menopause with energy and vitality.
4. Seeking support: Sharing our feelings with those who understand us helps us feel less alone. Support from friends, family or discussion groups can make a difference.
5. Reevaluating the beauty of age: every stage of life has its charm. Looking in the mirror with love and gratitude for what you have become is the key to experiencing menopause with serenity and strength. Recognizing the value of this period can radically change one’s vision of life to face menopause with awareness and optimism.”

Source: Vanity Fair

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