Six tips to keep in mind as you enter this new chapter—and why you’re more equipped to ace it than you think

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From frequent moves to long deployments, being a military spouse comes with a particular set of challenges. But some of the same things that have equipped you to weather the ups and downs of military service—open communication, proactive self-care habits, and a strong community—can help you find your footing through the changes of menopause, too. Here, we’ll touch on six tips to keep you feeling your best.

Focus on What You Can Control

To combat mood swings—arguably menopause’s most famous and misunderstood pain point—work on optimizing the parts of your routine that you can control, whether that includes maintaining an organized space or setting aside daily time for meditation, exercise, or quiet time alone with tea and a book. Integrating herbs like Ashwagandha (a key ingredient in The Core and The Sleep supplements) can also reduce stress and irritability. Whatever you choose, be sure to prioritize a few moments of joy or self-care in your regular schedule. You might be surprised at how effectively they regulate your mood.

Create a Nighttime Routine

Sleep impacts everything, from your mood to your physical wellbeing to your everyday brain function. But between night sweats and increased sensitivity to noise and light, it can be hard for menopausal women to find rest when they need it most. Give yourself a better shot at quality sleep with a regular evening routine: Go to bed around the same time each night; invest in a noise machine, sleep mask, and/or earplugs to regulate your environment; and consider natural supplements, like the antioxidants for cooling blood flow or the melatonin for regulating sleep cycles found in The Sleep, to help you nod off faster.

Listen to Your Body

It’s normal to experience vaginal dryness, night sweats, and parched skin during menopause, but that doesn’t mean you have to deal with it forever. Keep notes on what kinds of physical discomfort you might be feeling, then go on the offensive. Consider a daily vaginal lotion to combat painful sex or down-there dryness, committing to a week or two of treatment to get acclimated and see how you feel. See how exercise, like swimming or regular walks, impacts how you feel. Try a new regimen for dry skin, or dig into the science behind your hot flashes. Finding physical relief can often unlock mental health benefits, so don’t write off any feeling as too small or insignificant to be addressed.

Fuel Up on Whole Foods

Regardless of your age or health, adding more leafy greens, citrus fruits, and healthy fats to your diet can lead to better sleep, mental clarity, and improved mood. When possible, try to limit processed foods and dishes that are high in sugar, as elevated blood sugar levels can lead to hot flashes or mood swings. Consider adding a vitamin, too, to round it out: The right antioxidants, like those in The Core supplement, can help regulate your body temperature, support brain function, and even improve your skin.

Seek Out Community…

Menopause hardly gets the lip service of life’s other natural phases, but that doesn’t mean you’re alone in what you’re experiencing. Building relationships with other women going through a similar season, whether they’re fellow military spouses or simply others in your peer group, can lessen the shock of any unfamiliar changes you’re experiencing—menopause or otherwise. Look for local clubs and gatherings that align with your interests, attend exercise classes in your area, or find online communities—like Kindra’s Facebook Group—where women are talking openly about their experiences. It’s important to have an outlet, whether you’re looking for new tips or just need to vent with someone who gets it.

…But Recognize That Your Needs Are Yours

There’s no single secret to managing a long deployment, and there’s no one-size-fits-all regimen for menopause, either. Your experience is as unique as you are, and what makes you feel like your best self will be totally unique, too. Don’t be afraid to try something new, be it a daily meditation or a new self-care product. Likewise, don’t hesitate to change up the habits that aren’t working out: Every woman deserves to feel at ease, physically and emotionally, in her skin, and that doesn’t stop when your period does.

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