HABITS ARE HARD TO BREAK. SOMETIMES EVEN HARD TO MAKE.

We all have things we wish we did more often, like exercising regularly, eating healthier, or meditating. But sometimes, it can be tough to make lifestyle changes to ease perimenopause and post-menopause symptoms. We may start off strong, but then quickly fall back into our old routines.

Integrating new habits into your life can be especially important during perimenopause, which is the transitional phase before menopause when women experience hormone fluctuations that can lead to a range of physical and emotional symptoms.

Here are some ways to integrate new habits into your life and make them stick.

START SMALL
Perimenopause can be a challenging time, and it’s easy to feel overwhelmed by the changes you’re experiencing. According to BJ Fogg, author of Tiny Habits, by starting with small, manageable habits, you can build momentum and feel more in control of your health and well-being.

Don’t try to change everything all at once. Instead, focus on one habit at a time. If you want to start exercising more, start by committing to 10-20 minutes of exercise every day. Once you’ve established that habit, you can gradually increase the amount of time you spend exercising.

MAKE IT PART OF YOUR ROUTINE
Establishing new habits during perimenopause can help you maintain a sense of structure and stability during a time of hormonal upheaval. Making these habits part of your daily routine can help you stay on track and feel more grounded.

So, if you want to meditate each morning, make it part of your morning routine so you’re more likely to stick with it. This could mean meditating right after you wake up, before you shower or have breakfast.

USE TRIGGERS
Perimenopause can cause brain fog and forgetfulness, making it difficult to remember to take care of yourself. By using triggers like a reminder on your phone or a post-it note on your fridge, you can make it easier to remember to practice your new habits.

If you want to drink more water, you could set an alarm on your phone to remind you to drink water every hour. If you want to journal about your day, you could leave it by your bedside table as a reminder to write in it as you wake up, or before bed.

TRACK YOUR PROGRESS
This can be especially helpful during perimenopause, when symptoms can come and go unpredictably. According to a behavioural study called “How are habits formed: Modelling habit formation in the real world”, by keeping track of your habits and how they impact your symptoms, you can better understand what works for you and adjust your routine as needed.

It can be a great motivator when trying to form new habits to help you see how far you’ve come and give you a sense of accomplishment. Make sure to celebrate your successes along the way!

SURROUND YOURSELF WITH SUPPORT
Perimenopause can be a lonely and isolating experience, but it doesn’t have to be. Building a supportive network of friends, family and healthcare providers can make all the difference. Having someone to talk to and lean on can help you stay motivated and positive.

MAKE IT ENJOYABLE
Perimenopause can be a difficult time, but it’s important to find joy and pleasure in your daily life. If you dread doing something, you’re less likely to stick with it. Find ways to make your new habit fun or rewarding. If you’re trying to eat healthier, try cooking new recipes or going out to eat at healthy restaurants.

Incorporating habits that bring you happiness and fulfillment can help counterbalance the challenges of perimenopause.

BE KIND TO YOURSELF
Perimenopause can be a time of self-doubt and negative self-talk, but it’s important to be gentle and compassionate with yourself. In an article written by Kristin Neff, PhD., practicing self-care and self-compassion can help you feel more resilient and better able to handle the ups and downs of perimenopause.

Remember that forming new habits takes time and effort. Don’t beat yourself up if you slip up or miss a day. Instead, be kind to yourself and focus on the progress you’ve made. If you miss a day of exercise, don’t give up. Instead, get back on track the next day and keep going.

VISUALIZE SUCCESS
Visualizing success can be a powerful tool for managing perimenopausal symptoms. By imagining yourself feeling calm, centred, and in control, you can bring those feelings into reality.

Take some time each day to visualize yourself successfully completing your new habit. See yourself going for a run, meditating, or eating a healthy meal. Visualize yourself feeling proud and accomplished. By visualizing success, you’ll be more likely to stay motivated and on track.

FOCUS ON THE BENEFITS
Focusing on benefits of your new habits can help motivate you to stick with them. Whether it’s feeling more energized or sleeping better, reminding yourself of the positive impact your habits are having can help you stay committed.

It isn’t easy, but you can do it. And if you need help, get it from family and friends. Our Registered Dietitians can also get you started in the right direction with a short lifestyle and dietary-focused program. You can book a Free Mini Consult to learn about the program. The important thing is to do what is best for your mental and physical health.

So get started! Pick a few tips and see what you can do. You’ll surprise yourself at how much you can accomplish with small changes.

Written by: AlterEgo Health

DISCLAIMER: The health, fitness and nutritional information and content provided is for general educational and informational purposes only and is not professional medical advice, diagnosis, treatment or care, nor is it intended to be a substitute therefor. If you have any concerns or questions about your health, always seek the advice of a doctor or other qualified health care professional. Do not disregard, avoid or delay in seeking medical advice or treatment from your health care professional because of something you have read here. Please refer to our Terms of Use for further information on the terms and conditions that govern your use of the website and any material provided therein, including this article.

Published On: March 31, 2023Categories: Education, FeatureTags: , , , 5 min read
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HABITS ARE HARD TO BREAK. SOMETIMES EVEN HARD TO MAKE.

We all have things we wish we did more often, like exercising regularly, eating healthier, or meditating. But sometimes, it can be tough to make lifestyle changes to ease perimenopause and post-menopause symptoms. We may start off strong, but then quickly fall back into our old routines.

Integrating new habits into your life can be especially important during perimenopause, which is the transitional phase before menopause when women experience hormone fluctuations that can lead to a range of physical and emotional symptoms.

Here are some ways to integrate new habits into your life and make them stick.

START SMALL
Perimenopause can be a challenging time, and it’s easy to feel overwhelmed by the changes you’re experiencing. According to BJ Fogg, author of Tiny Habits, by starting with small, manageable habits, you can build momentum and feel more in control of your health and well-being.

Don’t try to change everything all at once. Instead, focus on one habit at a time. If you want to start exercising more, start by committing to 10-20 minutes of exercise every day. Once you’ve established that habit, you can gradually increase the amount of time you spend exercising.

MAKE IT PART OF YOUR ROUTINE
Establishing new habits during perimenopause can help you maintain a sense of structure and stability during a time of hormonal upheaval. Making these habits part of your daily routine can help you stay on track and feel more grounded.

So, if you want to meditate each morning, make it part of your morning routine so you’re more likely to stick with it. This could mean meditating right after you wake up, before you shower or have breakfast.

USE TRIGGERS
Perimenopause can cause brain fog and forgetfulness, making it difficult to remember to take care of yourself. By using triggers like a reminder on your phone or a post-it note on your fridge, you can make it easier to remember to practice your new habits.

If you want to drink more water, you could set an alarm on your phone to remind you to drink water every hour. If you want to journal about your day, you could leave it by your bedside table as a reminder to write in it as you wake up, or before bed.

TRACK YOUR PROGRESS
This can be especially helpful during perimenopause, when symptoms can come and go unpredictably. According to a behavioural study called “How are habits formed: Modelling habit formation in the real world”, by keeping track of your habits and how they impact your symptoms, you can better understand what works for you and adjust your routine as needed.

It can be a great motivator when trying to form new habits to help you see how far you’ve come and give you a sense of accomplishment. Make sure to celebrate your successes along the way!

SURROUND YOURSELF WITH SUPPORT
Perimenopause can be a lonely and isolating experience, but it doesn’t have to be. Building a supportive network of friends, family and healthcare providers can make all the difference. Having someone to talk to and lean on can help you stay motivated and positive.

MAKE IT ENJOYABLE
Perimenopause can be a difficult time, but it’s important to find joy and pleasure in your daily life. If you dread doing something, you’re less likely to stick with it. Find ways to make your new habit fun or rewarding. If you’re trying to eat healthier, try cooking new recipes or going out to eat at healthy restaurants.

Incorporating habits that bring you happiness and fulfillment can help counterbalance the challenges of perimenopause.

BE KIND TO YOURSELF
Perimenopause can be a time of self-doubt and negative self-talk, but it’s important to be gentle and compassionate with yourself. In an article written by Kristin Neff, PhD., practicing self-care and self-compassion can help you feel more resilient and better able to handle the ups and downs of perimenopause.

Remember that forming new habits takes time and effort. Don’t beat yourself up if you slip up or miss a day. Instead, be kind to yourself and focus on the progress you’ve made. If you miss a day of exercise, don’t give up. Instead, get back on track the next day and keep going.

VISUALIZE SUCCESS
Visualizing success can be a powerful tool for managing perimenopausal symptoms. By imagining yourself feeling calm, centred, and in control, you can bring those feelings into reality.

Take some time each day to visualize yourself successfully completing your new habit. See yourself going for a run, meditating, or eating a healthy meal. Visualize yourself feeling proud and accomplished. By visualizing success, you’ll be more likely to stay motivated and on track.

FOCUS ON THE BENEFITS
Focusing on benefits of your new habits can help motivate you to stick with them. Whether it’s feeling more energized or sleeping better, reminding yourself of the positive impact your habits are having can help you stay committed.

It isn’t easy, but you can do it. And if you need help, get it from family and friends. Our Registered Dietitians can also get you started in the right direction with a short lifestyle and dietary-focused program. You can book a Free Mini Consult to learn about the program. The important thing is to do what is best for your mental and physical health.

So get started! Pick a few tips and see what you can do. You’ll surprise yourself at how much you can accomplish with small changes.

Written by: AlterEgo Health

DISCLAIMER: The health, fitness and nutritional information and content provided is for general educational and informational purposes only and is not professional medical advice, diagnosis, treatment or care, nor is it intended to be a substitute therefor. If you have any concerns or questions about your health, always seek the advice of a doctor or other qualified health care professional. Do not disregard, avoid or delay in seeking medical advice or treatment from your health care professional because of something you have read here. Please refer to our Terms of Use for further information on the terms and conditions that govern your use of the website and any material provided therein, including this article.

Last Updated: May 31, 2023Published On: March 31, 2023Categories: Education, FeatureTags: , , , 5 min read
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Photo of person from knees down standing on bathroom scale with illustration of upward arrows signifying weight gainMENOPAUSE WEIGHT GAIN: Toxins are Enemy #1
Close up photo of underwear with a dry maxi pad on it, and a questionmark overtop signifying irregular periodsIRREGULAR PERIODS DURING MENOPAUSE: Surviving the Wild Ride