7. Talk (nicely) to yourself
"One of the strongest indicators of good mental health is high self-esteem," says Miles. "That doesn't mean you think you're wonderful all the time, but rather you recognize your weaknesses and work around them." Poor self-esteem could also make it difficult for you to cope with menopausal changes, notes a 2002 study from Brunel University in London.
Start talking -- to yourself, that is. And make it positive. "What we tell ourselves about events, situations and ourselves in our ongoing internal dialogue determines how we feel," says Miles. "Ask yourself, ‘Do I put myself down all the time? Do I criticize myself?' Positive self-talk radiates into all aspects of our lives including stress-management and relieving depression and anxiety." Develop some feel-good statements that you repeat on a regular basis, such as "I can do this."
8. Move 30 minutes a day
There are more than just physical benefits to exercise. "Psychologically, it has been proven that exercising reduces stress levels and improves your psychological state, so you feel better about yourself," says Craig. And regular exercise gives menopausal women continual energy and strength, reports a 2004 study from the Taipei Medical University in Taiwan.
"Any way you can get active is helpful," says Macdonald. "But the best exercise is one you enjoy doing." Forget the gym if that's not your scene and look for something fun that keeps you moving. Remember those tap classes you took as a child? Try an adult class. Make a regular walking date with your neighbour to keep you both accountable. The Heart and Stroke Foundation of Canada suggests forming a family health club in which you participate in activities such as hiking or throwing a Frisbee or ball around. "The key is to do a routine you can stick with for at least a month," says Macdonald. "That's as long as it takes for you to make it a habit." And don't forget that little bursts of activity add up: walk to the store to get milk, do some light shovelling or raking and skip the elevator and walk up those two flights of stairs to your office.
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