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Navigating the Perimenopause Journey: A Guide to Wellness for Women in Their 40s and 50s

Embracing Your Midlife Crisis – Tips from “Beautiful Aging”

We've all heard about the midlife crisis in men – it's a well-researched phenomenon. Surprisingly, very little is written about women and midlife crises, despite over 100,000 women searching for this term on Google every month. The truth is that what women experience between the ages of 40 and 55 is a unique blend of hormonal changes, relationship dynamics, family matters, career challenges, and self-esteem issues. Combine all of these, and it's a wonder more women aren't running down the street screaming in frustration!

But we’re here to help!  In this blog, we'll explore each of these areas and share some wellness tips from my book Beautiful Aging to help you overcome the challenges of midlife and embrace the joy that comes from the personal development and self-confidence that only growing older brings.  

Hormonal Changes: Welcome to Perimenopause!

For women, midlife often means confronting perimenopause, a stage characterized by a variety of physical and emotional symptoms due to changing hormone levels, particularly a decline in estrogen. From irregular menstrual cycles to hot flashes, mood swings to changes in libido, perimenopause can be quite the rollercoaster.

One key aspect to address during perimenopause is inflammation. The decline in estrogen can lead to increased inflammation in the body, exacerbating symptoms. Combat this naturally with an anti-inflammatory diet that includes the following:

 

  1. Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, easing joint pain and mood swings.
  2. Berries: Blueberries, strawberries, and raspberries pack antioxidants to combat inflammation.
  3. Nuts and Seeds: Walnuts, flaxseeds, chia seeds, and hemp seeds provide omega-3s and fiber.
  4. Leafy Greens: Kale, spinach, and other greens are antioxidant-rich and anti-inflammatory.
  5. Turmeric and Ginger: Incorporate these spices for their potent anti-inflammatory effects.
  6. Fruits and Vegetables: A colorful array provides vitamins, minerals, and antioxidants.
  7. Whole Grains: Opt for brown rice, quinoa, and oats for digestive health.
  8. Probiotic-Rich Foods: Yogurt, kefir, sauerkraut, and kimchi support gut health and inflammation regulation.
  9. Green Tea: Catechins in green tea offer anti-inflammatory properties.
  10. Healthy Fats: Olive oil, avocados, and nuts provide monounsaturated fats for overall well-being.

Supplements and their role in Perimenopause

Sadly, eating a “good, balanced” diet alone won’t make you healthy. The nutrition we eat is essentially below par when you combine bad dietary choices, overly processed foods, and unhealthy farming methods. Plus, many women aren’t getting enough vitamin consumption due to their busy active lives. Taking vitamins is a crucial step toward optimum wellness, especially in today’s environment!

Live to Shine has a number of fantastic transdermal supplement patches that make taking your daily quota of required vitamins and supplements both easy and effective.  Transdermal patches offer several advantages over oral supplements, including bypassing the digestive system for direct absorption into the bloodstream and ensuring optimal bioavailability and efficacy of the nutrients. Additionally, patches provide a controlled and sustained release of nutrients over time, offering consistent support for energy, immune health, bone strength, and overall well-being. With their discreet and easy-to-use design, transdermal patches are a convenient option for busy lifestyles, allowing individuals to stay on track with their supplementation regimen effortlessly.

We cover over 50 individual vitamins and supplements in the book, and you can’t take them all – nor should you!  We recommend listing your symptoms and the relevant natural supplements we recommend and finding the overlap that best suits your needs.

However, we know that the following supplements play a huge role in managing hormonal changes and the effect they have on your day to day life.

Calcium and Vitamin D

Important for bone health, especially as hormonal changes during perimenopause can affect bone density.  Consider using our Calcium Magnesium Vitamin D Patch for enhanced absorption and support. Transdermal delivery ensures better absorption and utilization of calcium, promoting bone health and reducing the risk of deficiency.

Magnesium

Consider incorporating magnesium supplements into your routine to alleviate perimenopausal symptoms such as mood swings and muscle cramps. Try our convenient magnesium transdermal patch for easy absorption into the bloodstream Magnesium Transdermal Patch.

Omega-3 Fatty Acids

Found in fish oil or flaxseed oil, they may assist in managing mood swings and supporting cardiovascular health.

Vitamin B Complex

Boost your energy levels and support your nervous system, regulate your mood swings and support weight management during perimenopause by incorporating B12 and B Complex supplements into your daily regimen. Try our convenient B12 Plus B Complex Energy patch for easy absorption and sustained benefits B12 Plus B Complex Energy Patch.

Menopause Relief in a Patch

Experience relief from perimenopausal symptoms with our Menopause Relief patch, formulated with a blend of natural ingredients including Ashwagandha, DHEA, Skullcap, Damiana, Valerian, Gotu Kola, Oat Straw, Black Cohosh, and Ginger. These ingredients work synergistically to alleviate hot flashes, mood swings, anxiety, and sleep disturbances associated with perimenopause. Discover the power of herbal remedies for hormonal balance and symptom relief Menopause Relief Patch.

 

 

Soy Isoflavones

Found in soy products, isoflavones may help alleviate hot flashes and other menopausal symptoms in some women.

Dong Quai

An herb in traditional Chinese medicine believed to help with hormonal balance, but its efficacy is not conclusively proven.

Probiotics

May assist with digestive health and help maintain a healthy balance of gut bacteria, potentially impacting overall well-being.

Melatonin

Improve sleep quality and manage insomnia during perimenopause with our Melatonin GABA sleep patch. Melatonin regulates sleep-wake cycles, helping to restore healthy sleep patterns disrupted by hormonal changes, while GABA promotes relaxation and reduces anxiety, fostering restful sleep. Wake up refreshed and rejuvenated with this natural solution for perimenopausal sleep disturbances Melatonin GABA Sleep Patch.

 

 

Vitamin E

Some women find vitamin E helpful in managing symptoms like hot flashes, though scientific evidence is limited.

The Benefits of Staying Active

 

 

Regular exercise is a powerful tool during perimenopause. It goes beyond physical health benefits to create a holistic approach that can influence hormonal balance, mood regulation, and even cognitive function. Here's why staying active is your secret weapon:

 

  • Hormonal Balance: Exercise can help regulate hormonal fluctuations during perimenopause.
  • Reduced Hot Flashes: Physical activity may help reduce the frequency and severity of hot flashes and night sweats.
  • Improved Bone Density: Weight-bearing exercises can help maintain and improve bone density, which is important during perimenopause.
  • Mood Enhancement: Exercise can help improve mood and reduce symptoms of anxiety and depression.
  • Weight Management: Regular physical activity can help with weight management, which can be important during perimenopause.
  • Better Sleep: Exercise can help improve sleep quality and reduce insomnia.
  • Cardiovascular Health: Aerobic exercise can help improve heart health.
  • Stress Management: Physical activity can help reduce stress.
  • Joint Health: Regular exercise can help maintain joint flexibility and reduce pain and stiffness.
  • Cognitive Benefits: Exercise may help improve cognitive function.

It's essential to find a balance between aerobic, strength training, and flexibility exercises based on individual preferences and health conditions.

Embracing a Positive Body Image

Midlife can wreak havoc with your self-esteem.  Weight gain is more noticeable and harder to lose.  You suddenly notice the small facial lines and they don’t seem to be responding to your regular facial routines.  Overcoming negative body image issues during your 40s and 50s involves a holistic approach. Here are strategies for fostering a positive body image:

 

  1. Be kind to yourself: recognize that changes are a natural part of aging.
  2. Don’t be fooled by social media images: Embrace diversity and challenge societal beauty ideals.
  3. Focus on your health: Shift the focus from appearance to overall health and well-being.
  4. Set Realistic Goals: Set achievable health and fitness goals rather than fixating on aesthetic ideals.
  5. Positive Affirmations: Incorporate positive affirmations into your routine to counter negative thoughts.
  6. Seek Professional Support: If needed, seek guidance from mental health professionals to cope with body image concerns.
  7. Surround Yourself with Positivity: Cultivate relationships that appreciate you beyond physical appearance.
  8. Celebrate Achievements: Acknowledge accomplishments unrelated to appearance, recognizing strengths and growth.
  9. Don’t just focus on fitness to look good: Engage in activities promoting functional fitness rather than solely focusing on aesthetics.
  10. Educate Yourself: Learn about perimenopause to normalize the experience and reduce feelings of inadequacy.
  11. Express Yourself Creatively: Explore creative outlets for therapeutic self-expression.
  12. Practice Mindfulness: Engage in mindfulness practices to reduce stress and foster a positive body relationship.

In my book Beautiful Aging, there is a whole chapter on Emotional Intelligence and the role it plays in positive aging.  Perimenopause comes with a shorter temper fuse so it’s a good time to top up your emotional intelligence!

Improving body image is a gradual process, and seeking professional guidance is valuable if negative feelings persist.

Balancing Commitments – Life/Work Balance

In order to give yourself the personal time you need to look after yourself both physically and emotionally –  to give yourself the ‘you’ time your deserve you need to achieve a decent work-life balance.  Here are recommendations for women during this stage:

 

  1. Set Priorities: Clearly define priorities in both personal and professional aspects of life.
  2. Establish Boundaries: Set clear boundaries between work and personal life, communicating them to colleagues and family.
  3. Learn to Say No: Understand limitations and say no to additional commitments that may overwhelm.
  4. Effective Time Management: Develop strong time-management skills using tools like calendars and to-do lists.
  5. Delegate Responsibilities: Empower others at work and home to share the workload.
  6. Invest in Self-Care: Prioritize self-care with regular exercise, sufficient sleep, and joyful activities.
  7. Flexible Work Arrangements: Negotiate flexible work arrangements with employers if possible.
  8. Communicate Openly: Foster open communication with employers and family members to manage expectations.
  9. Quality Family Time: Focus on quality during family activities for meaningful connections.
  10. Continuous Learning: Invest in ongoing learning for personal and professional growth.
  11. Financial Planning: Review and plan financial goals for short-term and long-term needs.
  12. Build a Support System: Surround yourself with a strong support system for emotional well-being.
  13. Reflect and Reevaluate: Regularly reflect on life and career goals, making adjustments as needed.

Finding harmony between personal and professional life promotes overall satisfaction and well-being.

Embrace this transformative period with open arms, and remember, at Live to Shine, we're here to support you every step of the way. For a deeper dive into the natural journey of aging, explore our book, 'Beautiful Aging,' specifically crafted for women 50 plus. It's a treasure trove of insights, natural supplements, and therapies to guide you gracefully through this beautiful chapter of life. Let's live to shine together! 🌟

 

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A note from Founder Janie:

Most women find that natural supplements and therapies are sufficient to manage their perimenopause symptoms however for some women perimenopause and menopause are shattering - the physical and emotional changes can be devastating and have a profound effect on their quality of life.  If this is happening to you then you need to seek immediate help from your gynecologist and request HRT/MHT. 

With Natural Therapies versus HRT it's not an either/or -even if you are taking HRT you can only benefit from including additional supplements and natural therapies in your anti aging regime.

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