5 Ways I Support My Mind-Body Health During Perimenopause

Many studies have been conducted on the mind-body connection. We know that a positive attitude has numerous benefits for our well-being, and what we put into our mind may have as much of an impact on our well-being as the food and supplements we feed our body.

Wholesome food, and avoiding sugar and toxins are obvious tools for great health but how should you deal with the consequences of negative thinking and stress?

Experts rate exercise, sufficient sleep, controlling negative thoughts and building strong social support as some of the best ways to decrease stress and boost immunity – so paying attention to our feelings and needs is as vital as drinking enough water and avoiding junk food.

Here are the 5 things that I've really focused on since entering perimenopause, with amazing results -

1. SLEEP

Personally, this has been my number 1 - a total game changer.

According to an American Psychological Association study, stress is what keeps more than 40% of adults awake at night. To aim for the recommended seven to eight hours of sleep per night, avoid caffeine, digital screens and try to turn in at the same time each evening.

2. PRIORITISE SELF-CARE

Another favourite of mine, making an effort to do something nice for yourself every single day. Neglecting your own needs adds unnecessary stress to the system, resulting in increased vulnerability to illness.

Women, in particular, tend to put their own needs last, especially if they’re caring for children and/or elderly parents. ?If you battle with guilt when you take an hour off to read, go for a manicure or have a coffee with a friend, remind yourself that if your bucket is empty, you’ll have nothing left to give anyone else. Simple, but effective.

3. PRACTICE MINDFULNESS

Meditation has become an integral part of my evening wind-down routine and also helps with my sleep.

Did you know you cut in half the chances of catching a cold by meditating? A University of Wisconsin study showed that people who practised mindfulness – a type of meditation or mental state achieved by focusing your awareness on the present moment, while accepting feelings, thoughts and bodily sensations – noted 13 fewer illnesses and took 51 fewer sick days. Researchers concluded that this reduced the physical effects of stress, which is known to weaken the immune system.

4. EXERCISE

The secret here is finding something you enjoy, so it doesn't feel a chore. For me, it's dog walking and yoga.

The release of endorphins during exercise promotes a sense of well-being, which has the added benefit of boosting your immune system.

During exercise, the lymphatic system – a network of tissues and organs that helps your body eliminate toxins and waste – is mobilised. Its main role is to transport lymph fluid, which contains infection-fighting white blood cells. Unlike the blood, which is transported by the heart, lymph fluid only moves if you do.

A recent study from a North Carolina university showed that people who exercised for five or more days weekly experienced 43% fewer days of upper respiratory infections.

Walking, running or any other muscle-moving activity also dramatically reduces stress by ‘working off steam’ when you are upset or angry. With the release of endorphins, your body receives a natural mood boost, resulting in reduced stress levels, which in turn puts less pressure on your immune system.

5 IT TAKES A VILLAGE…

Building strong social connections has proven psychological and physiological benefits. Whether you are an introvert or extrovert, having a ‘support group’ – no matter how big or small – boosts immunity by creating ‘stress buffers’.

Being able to share stress or concerns with close family or friends provides an opportunity for outside support and advice, which alleviates a sense of being alone in your situation.

Ongoing stress is also a contributing factor to many chronic diseases and is seriously not helpful if you are trying to lose weight.

“When we get too caught up in the busyness of the world, we lose connection with one another – and ourselves.”

– Jack Kornfield, American author and Buddhist mindfulness pioneer.