6 Tips for Caregivers Experiencing Menopause
Like many hormonal transitions, perimenopause and menopause are unique experiences for each person, and they can bring about a varied mix of mental and physical changes such as fatigue, headaches, anxiety, mood swings, and insomnia. If you’re a caregiver, these symptoms might add to the complexity of your responsibilities, especially while also juggling work and life. Balancing work, caregiving, menopause, and life in general can sometimes feel like the perfect storm. In this article, we explore some possible ways to help you navigate this journey, offering some helpful tools to draw upon when you need reinforcements…
- Keep a Symptom Journal
Keeping a journal can offer many benefits, regardless of the life stage you find yourself in. The simple act of putting pen to paper and writing down your thoughts can serve as a powerful tool for processing your emotions, alleviating stress, and even gaining a deeper understanding of yourself.
During times when you’re juggling multiple responsibilities, journaling can feel like yet another thing to add to your to-do list, however, it can help to think of this practice as valuable self-care, rather than a chore. Consider using your journal to track your menopausal symptoms, noting when they tend to be better or worse. Are there specific times during the day or night when you experience more anxiety? Do certain foods affect your body temperature? Do certain clothing and textiles help you feel more comfortable? By identifying these patterns, you can make informed adjustments, as well as communicate more effectively with your employer, healthcare provider, and others in your circle about your needs.
- Schedule Regular Breaks
As a caregiver, taking breaks can often feel challenging, (or like a pipedream) especially if you’re a sole carer or provide round-the-clock care for your loved one. You might even experience guilt at the thought of stepping away. However, it’s important to recognise that even short breaks can be incredibly beneficial for your overall wellbeing. Allowing yourself just a few minutes to pause and do something you enjoy, whether it’s stretching your legs and getting some fresh air, catching up with a friend, or popping out to the gym, can do wonders for your mood and help alleviate some of your physical symptoms too.
- Educate Your Family
The level of understanding your friends, family and manager has about menopause and your caregiving responsibilities will vary significantly from one community to another. However, by communicating that you are navigating a challenging but temporary phase, you can encourage them to provide the support you need in specific areas.
If you have a child, for example, you might consider asking them to take on more age-appropriate chores around the house like taking out the rubbish, or tidying up around the house. This can help lighten your load and create a more relaxing home environment with one less thing to think about. In this article, we offer tips for discussing menopause with your child.
- Adjust Your Workspace
Creating a comfortable workspace can be a real game-changer during this time of feeling your way through work with a side of unhelpful symptoms. Consider making any physical adjustments to your environment that feel helpful, such as using a fan to alleviate hot flashes or positioning your desk closer to a window or comfy chair.
Additionally, brain fog is a common symptom of menopause, making it essential to keep your workspace organised. A clutter-free environment can lead to a clearer mind, allowing you to find what you need quickly and efficiently.
- Find Physical Activity That Works for You
We frequently discuss the many benefits of physical activity, but for caregivers juggling work and personal responsibilities, finding time for an hour-long, intense gym class can be quite challenging. During menopause, you might also have concerns about exercising, or just feel a little different in your body than previous years. These feelings are completely valid and can prevent you from approaching exercise altogether.
However, this new phase of life shouldn’t be a barrier to your physical routine. Simply adjusting what you do (and for how long) can be all it takes for you to maintain your healthy lifestyle. Whether it’s a 45-minute Pilates class, or a brisk ten-minute walk, you can still receive significant benefits for both your physical and mental wellbeing. Additionally, there are countless online resources offering short, effective workouts that focus on strength training and flexibility. These workouts can easily fit into your busy schedule and help you stay active without overwhelming yourself.
- Stay Hydrated
Staying hydrated may seem like a straightforward task, yet it’s totally worth the mention as many people don’t hydrate enough throughout the day. According to the NHS, most adults should aim for about six to eight glasses of fluid each day. But with a busy schedule consisting of caregiving, a career, and juggling family life, hydration often isn’t prioritised. However, this is particularly crucial during menopause, as dehydration can heighten symptoms such as fatigue, headaches, memory issues, and mood swings, making it vital to get enough fluid in during this time.
A great tip to ensure you’re drinking enough water is to start your day with a glass of water first thing in the morning. You might also consider using apps on your phone to track your water intake and set daily goals, making it easier to stay accountable. Additionally, carrying a reusable water bottle can serve as a constant visual reminder to drink more throughout the day.
