This article was reviewed by Julia Switzer, MD, FACOG.
Key Takeaways:
Menopause self-care includes physical, emotional, mental, and wellness — not just symptom management.
Nourishing foods, hydration, good sleep, daily movement, and strength training help support bone health, mood, and sleep during hormonal changes.
Spending time on hobbies and with loved ones can help with holistic self-care during menopause.
Menopause is a natural life stage — but that doesn’t mean it’s an easy transition. Hot flashes, sleep problems, and mood swings can make this period especially challenging. That’s why self-care is more important than ever during this stage.
Self-care during menopause is about nurturing your body and mind as they move through hormonal shifts. It’s giving yourself the space, rest, and resources you deserve.
We’ll walk through simple, supportive menopause self-care strategies anyone can start — no lifestyle overhaul required.
What Menopause Self-Care Really Means
Menopause self-care is a combination of habits and practices that boost your well-being while your hormone levels naturally shift.
During menopause, menstrual periods will become irregular and eventually stop altogether. Estrogen and progesterone levels drop, leading to a number of bodily changes, from mood swings to difficulty sleeping. The postmenopausal stage is when you’ve gone at least a year without a menstrual cycle.
You might consider treatments like hormone replacement therapy (HRT) if they’re right for you. But whether you opt for hormone therapy or not, self-care can enhance your mental and physical well-being.
Self-care practices might help you:
Manage the common symptoms of menopause
Take care of your overall health
Lower your risk of certain health problems
Manage your feelings around this transition
Some days, self-care may look like a yoga session and a colorful salad. On other days, it might be skipping the workout and prioritizing sleep, boundaries, or an extra-long shower. It’s what feels good to you, what works for you, and, ultimately, what you like doing.
Unsure where to start? Remember this: You don’t need a perfect routine — just a kind one that supports your mind and body.
Menopause Self-Care Practices
Here are some ideas for how to support yourself during menopause with self-care practices.
1. Support Your Body Through Movement
Regular movement is one of the most powerful tools in menopause self-care. Exercise supports key areas affected by hormonal change, including:
Muscle mass. Weight-bearing and strength exercises help you maintain muscle mass. Typically, women lose muscle mass as they get older.
Bone health. Strength exercises also help maintain bone density. This is especially important because women in the postmenopausal stage have a higher risk of developing osteoporosis.
Mood. Movement can support your mental health by easing stress and giving you a sense of accomplishment.
Sleep. Regular exercise can improve your sleep quality.
Energy and metabolism. Staying active may support healthy weight management.
If you’re not already exercising regularly, that’s okay — ease into it. Try:
A 10-minute walk after lunch
A short yoga video before bed
Light strength exercises with bands or dumbbells
Stretching when you wake up or before sleep
When it comes to physical activity, remember that any movement is better than no movement. Small steps can add up to big changes in how you feel.
2. Nourish Yourself With Foods That Make You Feel Good
Throughout your life — including during menopause — your body benefits from foods that support bone health, heart health, and steady energy.
That means:
Fruits and vegetables for vitamins, antioxidants, and fiber
Whole grains for longer-lasting energy
Calcium-rich foods (like yogurt and leafy greens) to support bones
Vitamin D-containing foods (or sun exposure with protection) to help with calcium absorption
Aim for meals that help you feel satisfied, energized, and nourished. Hydration counts as self-care too. Keep a water bottle nearby as a gentle cue to sip throughout the day.
3. Take Care of Your Mental Health
Hormonal shifts can affect your mood and mental health. During menopause, you might experience depression, anxiety, and other mental health concerns.
Try engaging in relaxation techniques to calm your nervous system and support emotional well-being. This might include:
If mood shifts, irritability, or sadness are getting in the way of daily life, it may help to speak with a healthcare provider, like a mental health professional. They may recommend therapy and, if necessary, medications like antidepressants.
4. Prioritize Sleep
Many people struggle with sleep problems throughout menopause. In fact, some research estimates that about 52 percent of women in perimenopause have sleep disorders.
Shifting hormones may lead to:
Waking up earlier than intended
Lack of sleep doesn’t only impact your energy levels — it can also worsen mood swings and strain your overall health.
Supportive habits for better sleep include:
Keeping your bedroom cool
Staying on a consistent sleep schedule
Limiting screens close to bedtime
Taking a warm bath before turning in
You might also find it helpful to use sleep aids. For instance, melatonin, magnesium, and vitamin D supplements might support restful sleep. As always, check with a healthcare professional before trying a new supplement.
5. Care for Your Skin
Lower estrogen may contribute to dryness or changes in skin elasticity. A few simple changes can help:
Use gentle, hydrating cleansers.
Choose moisturizers with barrier-supporting ingredients.
Use sun protection consistently.
Drink water throughout the day.
You don’t need a super-expensive (or extensive) skincare routine to keep your skin healthy. A few science-backed habits can go a long way.
6. Support Your Wellness
Vaginal dryness, discomfort, and changes in drive (libido) are common during menopause. These symptoms can be uncomfortable or frustrating, but they’re nothing to be embarrassed about.
You might find it helpful to try:
Water- or silicone-based vaginal lubricants
Vaginal moisturizers for regular hydration
Hormonal therapy, which can improve libido
Last but not least, try to speak openly with your partner about how you’re feeling. Couples who talk about report an increased drive and more satisfying intimacy.
If discomfort or painful intimacy affects your intimacy life or relationship, a licensed healthcare provider can help determine whether specific treatments may be appropriate.
7. Get Regular Health Check-Ups
Women in perimenopause might have a higher risk of heart disease, osteoporosis, high blood pressure (hypertension), diabetes, and other health conditions.
At this point in your life, preventive care becomes even more vital. See a healthcare professional regularly for check-ups, and ask which screenings you need to be doing to take care of your health.
These check-ins may include:
These visits help catch potential issues early. If you tend to get anxious about your health, they can help put your mind at ease or take action early.
8. Connect With Your Community
While taking care of yourself, remember to also nurture your relationships with others.
Human connection is a powerful tool for well-being. According to the World Health Organization (WHO), strong social connections can promote a healthier and longer life. On the other hand, loneliness is linked to poor mental and physical health.
Making time for social connection can include:
Regularly spending time with friends or family
Finding a support group (in-person or online) for women in the perimenopausal stage
Joining clubs focused on your interests (for example, running groups, book clubs, art classes, etc.) to make new friends while engaging in your hobbies
Even small moments of connection can help ease stress and boost mood.
9. Supplement Wisely
There are seemingly endless supplements and over-the-counter meds that claim to “fix” the common symptoms of menopause.
Popular menopause supplements and herbal remedies include:
Some products marketed for this life stage also contain vitamin D, B vitamins, calcium, magnesium, and probiotics.
But truthfully, you don’t need every supplement that’s marketed to women in menopause. In fact, you might not need any.
The best way to know whether you need supplements is to check in with a licensed healthcare provider. They can make suggestions based on your specific needs.
Remember, a balanced diet is still the best way to meet most of your nutrient needs. Supplements are just that: supplemental.
10. Notice Your Triggers
Paying attention to what sets off (or eases) things like hot flashes, headaches, mood dips, or tough nights of sleep can help you feel more in control of your day-to-day.
One way to do this is by keeping a notes app entry or journal. Jot down what you ate, how you slept, how you moved, and how you felt. Over time, trends might start to stand out.
For instance, you might notice that spicy foods trigger hot flashes, while alcohol triggers headaches or mood changes.
You may also notice patterns in what helps you feel better, such as morning exercise, a cool shower before bed, or deep breathing exercises.
Tips for Creating a Self-Care Routine That Actually Feels Good
Self-care doesn’t have to be time-consuming, expensive, or complicated. And you don’t need to create a “perfect” self-care routine for it to help your day-to-day life.
Try adding small, meaningful activities to your day. Bit by bit, this can help you formulate a routine that feels achievable and beneficial.
For example:
Take a 5-minute walk after dinner.
Drink a glass of water before your morning coffee.
Add extra veggies to one meal.
Step outside for 5 minutes of sunlight.
Give yourself permission to rest.
These shifts can help you feel more grounded without overwhelming your schedule.
The Bottom Line on Menopause Self-Care
Menopause is a natural life transition, but the symptoms can be challenging. Practicing self-care can help you feel more grounded as you go through this shift.
Here’s what to keep in mind:
Start with the basics. Regular exercise, a healthy diet, and prioritizing sleep are habits that’ll serve you at any age — including throughout menopause.
Make menopause-friendly additions. For example, create a hydrating skincare routine, use vaginal moisturizers, and get regular health screenings as needed.
Take care of your mental health. Menopause can trigger mental health concerns, like depression and anxiety. Relaxation techniques, social connection, therapy, and self-compassion can go a long way in helping you feel better.
Remember that self-care includes asking others for help when you need it. If you’re struggling with the mental or physical symptoms of menopause, it may be time to make an appointment with a healthcare professional.
Through Hers, you can access telehealth consultations with licensed healthcare providers who can help you get the treatments you need.
FAQs
What is menopause self-care?
Menopause self-care is the habits and routines that support your physical, emotional, and mental well-being during hormonal changes. It can include movement, nutrition, sleep support, stress management, and professional guidance when helpful.
How do I start a menopause self-care routine?
To start a menopause self-care routine, begin with one or two small habits, like daily stretching or a consistent bedtime. Build slowly with additional healthy lifestyle changes, and focus on what feels supportive — not what feels perfect.
Can lifestyle changes help with menopause symptoms?
Lifestyle changes can help with menopause symptoms. But what works best can vary for each person. Healthy movement, balanced nutrition, mindfulness, and sleep support may help you feel more grounded and less affected by hormonal changes.
When should I talk to a healthcare provider about menopause symptoms?
If menopause symptoms interfere with sleep, mood, daily life, or intimacy, a healthcare provider can help evaluate what’s going on and determine if treatment may be appropriate.
Is weight gain during menopause normal?
Weight gain can happen during menopause. Many people notice body changes in menopause due to hormonal shifts and natural metabolic changes. Weight gain, specifically, is common. Gentle movement, balanced eating, and stress management can help support overall health and prevent weight gain.
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This article originally appeared on ForHers.com and was syndicated by MediaFeed.org.
