Menopause On The Road: Embracing Friendship, Fun, and Exercise
My Weekend at Tennis Sectionals
This past weekend, I had the incredible experience of playing at sectionals with my tennis team. We shared a house, played together, and stayed together. We made meals, and I stayed on my plan. It was a testament to how good I feel prioritizing exercise, protein with every meal, low to no sugar, and no alcohol. And guess what? I still had so much fun!
I got the sleep I needed, was able to be present, supported my teammates, and enjoyed every moment. Why? Because I felt in balance. By taking care of myself, staying curious, and learning what I needed, I could support others. Menopause can be a lonely time, so here are a few ways I've learned through trial and error to have a weekend with friends and stay balanced.
Prioritize Sleep
Getting enough sleep is crucial, especially when traveling. Make sure you bring what you need for a good night's sleep. I bring my favorite blanket, but you may have a favorite pillow, a white noise machine, or a relaxing bedtime routine. Why not wake up refreshed and ready to enjoy your day?
Tip: Stick to a regular sleep schedule as much as possible, even when away from home.
Bring Your Nutrition on the Road
Eating well while on a trip can be very challenging, but it’s essential for maintaining energy and balance. If staying in an Airbnb like I was, you’ll likely have a kitchen and a fridge. So, bring those essentials in a cooler. I brought my breakfast foods, tuna, gluten-free crackers, and my XO Jacqui shake ingredients. On this trip, I made my smoothie in the afternoon so I could be social at breakfast and not be starving for a later-than-normal dinner time.
Tip: Pack healthy snacks like nuts, seeds, hard-boiled eggs, and lots of water for the drive.
Turn Your Focus on Friends When You Don’t Feel Great
If you're having an off moment, shift your attention to your friends. Engaging in meaningful conversations and activities can help lift your spirits and remind you of the joy of companionship.
Tip: Be aware of your internal dialogue. Keep it positive and avoid negative self-talk out loud.
Stay Active Together
Exercise is a fantastic way to bond and stay healthy. Take a walk or hike, do some stretches as a group, or play a sport together (like tennis). Physical activity releases endorphins, which can improve mood and reduce menopausal symptoms.
Tip: Suggest a group stretch session or a morning hike to keep everyone moving and connected.
Express Appreciation for Each Moment
Don’t keep your appreciation to yourself. Expressing gratitude for the moments you share with friends can deepen your connections and enhance your overall experience.
Tip: Take a moment each day to reflect on what you're grateful for and share it with your friends.
The Importance of Friendship During Menopause
Friendship plays a vital role in managing menopausal symptoms. Studies have shown that social support can reduce feelings of isolation and improve overall well-being. According to research, women who maintain strong social connections experience fewer severe menopausal symptoms and have a better quality of life.
Statistics on Isolation and Menopause
Approximately 50% of women report feeling isolated during menopause.
Women with strong social networks are 60% less likely to report severe menopausal symptoms.
Regular social interaction can reduce stress levels and improve mood during menopause.
By prioritizing self-care, staying active, and nurturing friendships, you can navigate menopause more smoothly and enjoy moments with friends. This weekend was a reminder of the balance and joy that comes from taking care of myself and being present with those I care about.
