7 Simple Ways a Winter Arc Can Improve Your Menopause Symptoms

Winter can be challenging for everyone, but for women navigating menopause, it often brings additional hurdles. Colder weather, shorter daylight, and overindulgence during the festive season can exacerbate horrible perimenopause symptoms like joint pain, anxiety, fatigue, and mood swings. However, a recent trend called the Winter Arc offers a refreshing approach to wellness during the colder months. Instead of waiting for January's New Year resolutions, the #WinterArc encourages us to embrace positive habits NOW. Let's take a peek at how this trend can transform your winter and help alleviate menopause symptoms.

Why Winter can worsen Menopause Symptoms

Whilst winter aligns with nature's rhythm of slowing down, conserving energy, and seeking warmth, it's also a season that can amplify menopause symptoms. Factors like damp, chilly weather and reduced sunlight can intensify menopause joint pain, further disrupt sleep problems in menopause, exacerbate perimenopause fatigue, and heighten emotional challenges which can then escalate menopause anxiety. Added to this are the seasonal stressors which Christmas brings, plus all the tempting foods that are rich in sugar and alcohol; aggravating weight gain and mood swings.

But there's good news: small, intentional changes during this season can minimise these effects and support overall wellbeing.

What is a Winter Arc for menopause?

The #WinterArc is a viral trend encouraging people to adopt healthy habits in the colder months instead of postponing them until January. While its origins might not specifically address menopause symptoms, its principles are incredibly beneficial for women managing symptoms during this phase of life.

Contrary to the idea of hibernating through winter, the Winter Arc promotes gentle, sustainable wellness practices. However, as with many things, the key is simplicity. By adopting bite-sized changes to habits, they become easier to incorporate into daily life. By starting now, you'll bypass the pitfalls of failed New Year resolutions and begin January feeling well balanced and ahead of the game.

7 Steps to Start Your Winter Arc Today

Here are seven practical tips tailored to help kick-start your Winter Arc. These small actions can make a big difference in how you feel physically, mentally, and emotionally, and help improve your symptoms too.

1. Begin a Morning Routine

Ease into your day with a 10 minute Morning Yoga routine. This will alleviate  menopause joint pain and stiffness while awakening your body. You don’t need prior experience - just roll out a mat and follow a simple sequence like my 10-Minute Morning Stretches video below. Starting your day this way sets a positive tone and combats those menopause aches and pains.

2. Build a Daily Supplement Habit

During winter, support your body with essential nutrients such as:

- Vitamin D for mood and bone health

- Omega-3s to reduce inflammation

- Magnesium glycinate for better sleep and muscle relaxation

And don’t forget Vitamin C, a menopause must-have for overall vitality. Consistency is key, so pair your supplements with a daily habit, like morning tea, to make it stick. Check out my video on Menopause Supplements to learn more. 

3. Create a Journaling Practice

Spending five minutes each morning on gratitude journaling can stop a negative mindset and reduce menopause anxiety. Then, in the evening, reflect on your day to identify your progress and set intentions. Journaling is a powerful tool for managing emotions and staying focused during a hectic season.

4. Meditate for Calm

Just 5 minutes daily listening to a guided meditation for menopause symptoms will not only reduce stress, it will promote mental clarity and reduce menopause brain fog too. Meditation can be especially grounding during winter’s busy moments. Try my 10-Minute Meditation for Calm below to cultivate inner peace and balance.

5. Make Smart Nutrition Swaps

Winter often tempts us with rich, sugary foods, but instead of succumbing to everything, balance your nutrition with nourishing options like hearty vegetable soups or low-carb treats. Swapping caffeine for herbal teas can also help alleviate menopause hot flushes and promote hydration. Need more ideas? My video on menopause nutrition is packed with more tips and advice.

6. Hydrate More

It’s easy to forget water during the colder months, but staying hydrated is essential. Start by adding one extra glass of water a day. Proper hydration combats dry skin, reduces menopause joint pain, and counters the dehydrating effects of alcohol which we consume more of during the festive season. 

7. Optimise Sleep

Sleep problems in menopause can worsen in winter, but an evening wind-down routine can help. Incorporate restorative yoga or listen to a Yoga Nidra for menopause fatigue, a deeply relaxing practice, to prepare your body and mind for rest. My video of Restorative Yoga for Stress Relief is another great way to wind down and prepare for sleep.

Getting Started with Your Winter Arc

The best time to begin your Winter Arc is NOW. Start small by choosing 2-3 habits from the list above that address your most pressing symptoms. For example, if menopause joint pain is your main concern, focus on a gentle yoga routine for joint pain, hydration, and anti-inflammatory supplements.

Track your progress by monitoring symptoms weekly. A FREE Menopause Symptom Tracker, like the one included in our online yoga for menopause membership, can help you stay accountable and celebrate improvements.

Why Wait? Start Today!

Winter doesn’t have to be a season of struggle. By embracing the Winter Arc, you can take control of your menopause symptoms NOW and enter the New Year feeling strong and vibrant. Don’t let January sneak up on you - start small, stay consistent, and make this winter your turning point.

New to yoga for menopause?

Curious about starting a yoga for menopause practice? Download our FREE guide: Yoga for beginners at home and learn all you need to know to start practicing menopause yoga from the comfort of home. 

About Julie Ann Garrido:

After menopause symptoms disrupted her life, Julie Ann Garrido turned to yoga and found a natural solution that restored her energy, confidence, and wellbeing - a solution that she'd been searching for over many years.

Determined to help other women, she created My Menopause Yoga Journey, an online yoga for menopause membership that brings affordable, beginner-friendly yoga for menopause directly to their home.

Julie's mission is clear: to help women navigate menopause with yoga and other natural solutions and every October, she launches her annual FREE 31-day yoga challenge for Menopause Awareness Month.