Menopause is another stage in a woman’s life. A long stage that used to be viewed as a kind of end, but which now is nothing more than a continuation of life. That shift in mindset is what has led women to seek self-care in order to maintain quality of life. And that doesn’t mean you have to undergo hormone therapy, but that a small change in habits can work miracles.
Dr. Beatriz Crespo, an expert in wellbeing and neuroscience, has developed her own methodology which she has named Healthy Micro-Habits. These are small actions of less than two minutes that can be easily incorporated into daily life to help regulate the body, improve mood, relieve hot flashes, strengthen the pelvic floor, and reconnect with the desire and the pleasure of inhabiting oneself.
The seven micro-habits you should incorporate for a peaceful menopause
Crespo notes that what she calls micro-habits are not about adding tedious tasks to your day, but transforming everyday gestures into wellness rituals. “These micro-habits remind you that taking care of yourself does not have to hurt, nor be one more burden on your schedule,” says the expert. A shower without thinking of anything else, a cup of tea savored slowly while you breathe deeply and look out the window… are small actions that help you prioritize self-care without overwhelming you.
“Menopause is not the end of anything. It is the beginning of a new way of inhabiting your body. With science. With desire. And with freedom,” asserts Beatriz Crespo firmly. To achieve this, she has selected seven micro-habits of less than two minutes with which you can start taking care of yourself during menopause:
1. Conscious nasal breathing: this simply consists of inhaling and exhaling deeply through the nose for at least one minute when you feel stressed or a hot flash. You have to focus all your attention on the breath, closing your eyes if you are in a suitable place, and simply dedicate yourself to this action. In this way you will regulate the nervous system, bringing immediate calm.
Breathing consciously can help you reduce hot flashes.
2. Cold water on the wrists and the back of the neck: hot flashes are one of the most bothersome symptoms of menopause and tend to appear in most women. They are usually described as an intense internal heat that starts in the chest or face and spreads through the body. It can also be accompanied by reddening, sweating, and sometimes palpitations. To calm them, try applying cool water for one minute on both the wrists and the back of the neck.
3. HIIT micro-workout: physical exercise has countless benefits in life in general and in menopause; these benefits multiply. Why not use it as a small wellness pill? This expert encourages you to perform a circuit of 30 squats, 20 seconds of a plank, and 10 push-ups, followed by one minute of rest, and repeat it twice if you feel up to it. This will help improve metabolism and reduce fatigue.
4. Express Kegels: Kegel exercises are those usually recommended after childbirth to strengthen the pelvic floor. But why reserve them only for that moment of your life? Beatriz Crespo encourages you to perform them for one or two minutes to improve sexual health, prevent small urine leaks, and stimulate the vaginal musculature.
5. Brief sun exposure: vitamin D helps absorb calcium, strengthening bones and teeth, and contributes to the proper functioning of the immune system. It can also improve mood and muscle health. That is why Crespo encourages you to step out onto the balcony or look out the window for two minutes to activate vitamin D synthesis.
6. Sitz bath with warm chamomile: sitz baths are no longer just grandma’s thing. Beatriz Crespo says they calm irritation and improve genital hydration, so… why not give them a try? “It’s a quick and effective option for intimate care and possible irritation in intimate areas,” the expert says.
7. Conscious self-caresses: the last micro-habit the expert recommends is to perform a ritual of caresses upon waking or when going to bed with the aim of stimulating your personal sensuality. Gently caress your chest and body with attention or wear a garment you like for its texture simply to stimulate your own well-being.
