Keystone Habits: Small Changes, Big Impact

Navigating peri-menopause can be challenging, but the adoption of keystone habits can create a positive ripple effect on your overall well-being. Keystone habits are powerful because they serve as the cornerstone for other positive behaviours. Here are a few keystone habits that can have a profound impact during peri-menopause:

1. “Me Time”

Carving out a few minutes each day for yourself is crucial. This personal time can be used for activities that rejuvenate you, such as reading, journaling, meditating, or simply enjoying a cup of tea. This habit promotes self-care and helps manage stress, providing a mental and emotional reset.

Tips for “Me Time”:

• Choose a quiet spot where you won't be disturbed
• Turn off electronic devices to minimise distractions
• Engage in activities that bring you joy and relaxation

2. Regular Physical Activity

Incorporating regular physical activity into your routine can help you maintain and build muscle and bone mass, become fitter and stronger and more able to enjoy other activities. It can also improve your mood, sleep, and energy levels. 

Simple Ways to Stay Active:

• Stretching: Add a short stretch routine in the morning when you wake or before bed, to improve flexibility, reduce muscle tension, and enhance circulation
• Walking: Aim for a 30-minute walk each day, either in the morning or evening.
• Strength Training: Use light weights or resistance bands to build muscle and support bone health.

3. Hydration

Proper hydration aids in digestion, helps maintain energy levels, and supports skin health. Given the potential for increased night sweats and hot flashes during peri-menopause, staying hydrated becomes even more critical.

Tips for Staying Hydrated:

• Water Intake: Aim to drink at least 8 glasses of water a day. Carry a reusable water bottle to make this easier.
• Infused Water: Add slices of lemon, cucumber, or berries to your water for a refreshing twist.
• Herbal Teas: Enjoy caffeine-free herbal teas, which can also contribute to your daily fluid intake.
• Monitor: Pay attention to the color of your urine; pale yellow usually indicates proper hydration.

4. Sleep Hygiene

Quality sleep is essential for overall health, particularly during peri-menopause when sleep disturbances are common. Establishing good sleep hygiene can improve the duration and quality of your rest, helping you feel more refreshed and energised day to day.

Sleep Hygiene Tips:

• Maintain a consistent sleep schedule, even on weekends.
• Create a relaxing bedtime routine, such as reading or taking a warm bath.
• Keep your bedroom cool, dark, and quiet.
• Avoid caffeine and heavy meals close to bedtime.

The Ripple Effect of Keystone Habits

By adopting keystone habits, you can create a positive ripple effect that will lead to a healthier, more balanced life. Start small, be consistent, and remember that these habits are investments in your long-term wellness. 

What keystone habits so you do? Let us know in the comments how they help you.