When I was younger, I thought women in their 50s were really old. Then I blinked, turned 50, and realized I didn’t feel that old at all. In fact, I feel quite the same—some moments even better than when I was in my twenties.
But as I reached my late 40s, there were physical and emotional changes that took me on a rollercoaster journey. The symptoms began slowly but surely around the age of 48.
Every morning, my wrists and fingers ached. Weight started to accumulate around my waist. The two most significant symptoms were heavy bleeding and severe headaches. The headaches were so intense that I began missing work, which was very unlike me. At one point, I experienced back-to back cycles, bleeding for nearly a month. Eventually, the headaches became constant, and my energy levels plummeted. Little did I know that my ferritin level (the stored iron that carries oxygen to all organs) had dropped to 2—almost zero!
During this time, I found myself snapping at my all-women staff more often than I’d like. It was important to have an open conversation with them, acknowledging that as an all women organization, we all experience ups and downs due to hormonal fluctuations. Recognizing and addressing this was vital for our team.
What Did I Do?
I’m still going through this journey, as hormonal changes are a lifelong aspect of being a woman. But I made some significant adjustments to my diet, exercise routine, supplements, and mindfulness practices that have helped immensely.
Diet
As a vegetarian, I knew I needed to increase my protein intake. Here’s how my diet changed:
- Breakfast: I swapped croissants for toast with almond butter. Some days, I’d have wheat cereal with sunshine granola.
- Coffee: My milky, sugary coffee became black coffee.
- Protein: I made sure to eat at least two eggs daily. Before dinner, I added a salad topped with hemp seeds and high-protein dressings.
- Carbs: I reduced my rice and Indian roti portions by half.
- Snacks: A collagen protein shake with coconut water and creatine before workouts became a staple.
Once I increased my protein intake, my sugar cravings dropped significantly.
Exercise
I also adjusted my workout routine to suit my body’s changing needs:
- Reflux: A 30-minute walk after dinner worked wonders for managing acid reflux.
- Strength: I reduced cardio and focused more on resistance training, committing to at least three sessions per week.
Mindfulness
I had never meditated before, but I realized I needed to start if I didn’t want my mind to spiral to places I didn’t want to go:
- Meditation: I began guided meditation every morning.
- Gratitude Journal: At night, I started a gratitude journal to manage anxiety.
Supplements
Supplements played a crucial role in my journey:
- Magnesium Glycinate: This became my go-to for relaxation and muscle health.
- Calming Herbs: Lemon balm, valerian root, passionflower, and Ashwagandha helped manage stress and promote sleep.
- Hormonal Support Herbs: Rehmannia was a game-changer for managing estrogen levels and reducing hot flashes.
- Additional Supplements: I added Vitamin D, calcium, and omega-3 fatty acids to support bone and heart health. Probiotics were also helpful for digestion and gut health.
Additional Dietary Tips
- Soy: Incorporating soy-based foods like tofu, tempeh, and edamame can help balance estrogen levels.
- Flaxseeds: These are rich in lignans, which can support hormonal balance.
- Leafy Greens: Spinach, kale, and other greens provide essential nutrients like calcium and magnesium.
- Berries: High in antioxidants, they help combat inflammation and support overall health.
Final Thoughts
Menopause is a challenging yet transformative phase of life. While it brings its fair share of struggles, it also provides an opportunity to reset, refocus, and prioritize self-care. My journey is ongoing, but these lifestyle changes have made a world of difference.
If you’re going through something similar, know that you’re not alone—and that it’s possible to feel better, stronger, and more in control. I am feeling better, stronger and I am more in control.
