Perimenopause and menopause are significant phases in a woman’s life, often accompanied by physical, emotional, and mental changes. During these transformative years, prioritizing self-care becomes essential to maintaining overall well-being. Dr. LaKeischa McMillan, known as the International Menopause Whisperer™, shares key strategies for embracing wellness throughout this transition.
Her personal journey began in 2009 when the sudden loss of her father, followed by her grandmother’s passing from congestive heart failure, placed immense stress on her body, triggering an early and challenging entry into perimenopause. Dr. McMillan healed herself first by seeking therapy and turning to functional medicine, inspiring her passion for helping other women navigate these phases.
This experience also led her to write her book, “The Other PMS™: Your Survival Guide for Perimenopause and Menopause”. While premenstrual syndrome (PMS) is commonly discussed, perimenopause and menopause often go unaddressed. Dr. McMillan aims to change that by fostering an open conversation and providing women with the tools, insights, and confidence to make informed decisions during this life stage.
“A common thread I see among women is that the intensity of their symptoms often lessens when they engage in self-care practices. Whether it’s taking time for themselves, pausing, or doing something that I often refer to as ‘filling their cup,’ the symptoms tend to be less severe,” Dr. McMillian shares.
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Dr. McMillian recommends these seven self-care activities:
1. Kick the Stress to the Curb with Grounding
One simple but powerful self-care practice recommended by experts like Dr. McMillian is grounding, also known as earthing.
“It’s a simple yet powerful practice rooted in science. Grounding involves going outside and standing barefoot in the grass. It helps the body discharge negative electrons and inflammation, allowing it to perform better,” Dr. McMillian notes.
In turn, this can lessen the intensity of menopausal symptoms.
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2. Unpack the ‘Hormone Hottie Handbag’
Hormonal fluctuations during perimenopause and menopause affect much more than just the menstrual cycle. You may experience brain fog, weight gain, increased cholesterol, and even a heightened risk of conditions like type 2 diabetes due to insulin resistance. Understanding these changes allows you to be more mindful of your health and better prepared to manage them.
“I have what I call my ‘Hormone Hottie Handbag’—full of tricks and tips to manage these changes. Beyond lifestyle adjustments like grounding, there are supplements that can help, but they need to be personalized. This is where seeing a doctor like myself can be beneficial. We run tests to see which vitamins your body needs to help you feel like yourself again. Sometimes dietary intake alone isn’t enough due to the quality of food, so supplementation is important,” Dr. McMillian adds.
3. Revitalize Your Life
Regular physical activity, a balanced diet, and adequate sleep are essential to managing menopause symptoms.
“When it comes to exercise, we always talk about weight-bearing exercises—not just cardiovascular, but strength training as well. Weight training strengthens the muscles, and as muscles bulk up, they pull on the bones at their insertion points, which stimulates bone growth. So, incorporating strength training into your cardio routine can be very important,” Dr. McMillian says.
She advises doing this at least two to three times a week.
“Strength training is key because it also helps with balance and core stability, which can reduce the risk of falls as you get older. Nutrition-wise, it’s essential to eat foods that help your gut bacteria flourish—fermented foods like kimchi, for example, can support your gut microbiome, aiding digestion and hormone processing,” Dr. McMillan adds.
4. Bioidentical Hormone Replacement Therapy (BHRT)
Hormone replacement therapy is often a topic of concern for women experiencing menopause. While synthetic hormone treatments have been linked to health risks, bioidentical hormone replacement therapy (BHRT) is increasingly recognized as a safer and more effective option.
“HRT became controversial after the Women’s Health Initiative (WHI) study in 2002. The study looked at reducing risks for osteoporosis and cardiovascular disease in women but was halted due to concerns about increased breast cancer risk. However, the study wasn’t fully dissected, and it led to a general fear of hormones. Since then, research into bioidentical hormones—hormones that chemically match the body’s natural hormones—has shown no increased risk of cancer or blood clots. HRT, when appropriate, can be very effective for treating menopausal symptoms such as hot flashes and vaginal dryness,” Dr. McMillian shares.
It’s important to have personalized discussions with your doctor to determine if HRT is right for you, especially if you have specific health conditions.
“BHRT is derived from natural sources and closely mimics the body’s own hormones, making it a valuable option for women seeking relief from severe menopausal symptoms. However, it’s important to work with a qualified healthcare provider to personalize treatment based on specific needs,” Dr. McMillian adds.
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5. Elevate Your Emotional Well-Being
Perimenopause and menopause are times of significant emotional change, often compounded by external stressors such as family dynamics or professional demands. Practicing mindfulness, engaging in therapy, and surrounding yourself with a supportive community can greatly enhance your emotional resilience during this time.
“One of the most significant trends is the rise of open conversations about menopause and perimenopause. People are no longer shying away from the topic, and that’s incredibly empowering. Women now have access to practitioners who understand this phase of life and can offer real solutions. Additionally, more women are prioritizing mental health and making lifestyle changes that improve their overall well-being. While there may not be a breakthrough invention, the change in mindset and openness to discussing menopause is a trend I’m excited to see,” Dr. McMillian notes.
6. Reignite the Spark
As hormonal changes take effect, you may experience shifts in your sexual health, including decreased libido and vaginal dryness.
“As estrogen drops, and testosterone levels change, vaginal dryness becomes an issue, making sex less pleasant or even painful. The most significant thing is communication. Without it, a lack of desire or response during intimacy can be misunderstood, leading to feelings of rejection or self-doubt in your partner. Consider incorporating lubricants, which can make intimacy more comfortable,” Dr. McMillian, who was one of the founding members of the advisory board of the only FDA-approved physician-designed vaginal lube line, Momentum Intimacy, advises.
“You may also want to try teas that support libido, like hibiscus tea, which can slightly boost testosterone production. But ultimately, consulting with someone who can help personalize your approach is important,” she adds.
7. Empower Your Journey
Ultimately, the transition through perimenopause and menopause is unique to each woman. It requires a combination of self-awareness, education, and the right tools to navigate effectively.
The good news is that by adopting self-care practices even before perimenopause and menopause, you can make the transition much easier.
“One key is maintaining wellness—recharging your battery regularly through self-care. Exercising, especially weight-bearing exercises, is crucial to maintaining bone strength. Hydration and proper nutrition are also essential. If you care for yourself consistently before menopause, your body will be better prepared for the changes ahead,” Dr. McMillian concludes.
