The metaphorical cool bag
If you listened to my July podcast https://clairemelvincoaching.co.uk/episode-11-hot-outside-hot-inside-a-perimenopause-summer-guide/ I talk about having a cool bag, which is so needed right now, especially with the weather as it is.
Nutrition, hydration and sleep – the foundations
The cool bag is a literal one, as I talk about the importance of nutrition (protein, good fats, fibre, carbohydrates and there’s evidence of a mediterranean diet being particularly beneficial this time of life: https://www.drlouisenewson.co.uk/knowledge/can-the-mediterranean-diet-help-menopausal-symptoms ), hydration (drinking water, coconut water in the heat, avoiding caffeine in the afternoon and evening and alcohol before bedtime, if possible), an evening and morning routine to promote good sleep hygiene and finally movement.
What to actually put in your cool bag
But, you can also have a physical bag and I thought I’d share some ideas of what you can put in it (you don’t have to carry it around with you, it’s probably quite heavy and better to leave at home!):
- a silk eye mask. This can help with sleep, especially with light nights and mornings
- a bottle of water
- a fan (electric, or not!)
- sanitary products and clean underwear (if you’re like me, who knows when your period will start, or how heavy it will be!)
- a packet of wipes
- hand cream and moisturiser (skin can dry out during menopause so it’s important to keep it hydrated)
- a good book (as it’s important to switch off and focus on you)
- bubble bath (obviously you don’t want to be carrying this around with you, it’s definitely one to leave at home!)
- a meditation app (mindfulness and breathwork is so important during perimenopause)
- lightly scented candle (and a lavender scent could help get you ready for bed)
- herbal tea
- your favourite chocolate (just because!)
Your turn – what would you add?
If there’s anything I’ve omitted, I’d love for you to let me know. This can be a really challenging time of life, and having some pampering and selfcare is so important to help us all navigate it. If you had to pick one item for your bag, what would it be?