---
title: "Build your Base: Navigating Menopause!"
date: 2025-03-11
canonical: https://www.capeconciergept.com/post/build-your-base-navigating-menopause
description: "Before treating perimenopause or menopause symptoms, build the base: quality sleep, stress management and self-care set the foundation for everything else."
---

# Build your Base: Navigating Menopause!

Before we can begin to treat symptoms of peri-menopause, menopause, or any condition, really, we need to build a base to structure those changes around. If a person does not have a good baseline wellness, the actions to achieve the goals set, are not likely to be achieved.

## So, what does this mean and look like?

In order to make changes to the body, it needs to be in a positive state and not in distress. This can be achieved by addressing the 3 following contributors to well being.

SLEEP - middle aged adults should aim for 7-9 hours of quality sleep per night. This is often hard to achieve for a number of reasons but the side effects of sleep deprivation can really wreak havoc on quality of life.

- Side effects of sleep deprivation include:

  - - Compromised cognition.

  - Exaggerated mood swings and mental health effects

  - Increased stress.

  - Disruptions to appetite and weight gain.

  - Stalled training and recovery.

  - Worsened overall health.

If sleep disruption is consistent, it is recommended to follow up with a physician first to ensure that medications aren't contributing to sleep loss, discuss use of supplements, or schedule a sleep study if indicated. Once cleared by a physician, one can work on developing good sleep habits which include creating a bedtime ritual, practicing good sleep hygiene, optimizing your sleep environment, and practicing breathing strategies for relaxation. We will dig into what all of this means at a later time.

STRESS - stress is a lifelong factor for everyone but there are some changes that often present during midlife (menopausal transition years). Some of these changes could include:

- Kids leaving home or returning after being gone.

- Marital stress or changes in marital status.

- Caring for aging parents.

- Increased responsibilities at work or getting ready to retire.

- Health concerns or chronic illness.

- Increased awareness of self mortality or that of loved ones.

## While distress is bad, not all stress is bad.

Eustress is actually a good form of stress. This is the type of stress we get when taking on a new project or facing exciting life changes. This is a motivating type of stress that helps to drive us to achieve goals.

There is also acute and chronic stress. Acute is short term which could be something like a cold or the flu, injury, car accident, or hosting a party. Chronic stress is ongoing and longer term could include relationship issues, health concerns, child care stresses, or career challenges. Negative stress contributes to a long list of possible physical and mental symptoms.

Strategies to manage stress could include:

- Breathing strategies.

- Mindfulness.

- Performing a daily calming act.

- Finding a flow state - being fully immersed, present, and engaged in an activity

- Planning for stress.

- Committing to change when necessary.

Some of these options are very simple and can be completed in as little as 5 minutes but can have a big impact.

SELF CARE - this is different from pampering, which can be a form of self care. But, true self care means taking care of your body, mind, and spirit in a way that aligns with your goals for your best self. Some ideas that could contribute to self care are as follows:

- Eating fruit and vegetables.

- Drinking water.

- Getting enough sleep.

- Going for a walk.

- Getting regular check ups.

- Taking prescribed medications.

- Talking with a therapist.

- Resistance training.

- Meditation.

- Regular movement.

- Have fun.

- Participate in personal development activities.

- Maintain and nurture social connections.