Menopause Self Care Tips: How to Stay Healthy and Happy

Menopause may be inevitable, but struggling through it shouldn’t be part of the deal. Think of self-care during menopause as your personalized operating system upgrade, designed to help you feel balanced, energized, and ready to tackle whatever life throws your way.

The right self-care strategies can help minimize common symptoms and maximize your well-being, from dialing in your nutrition to syncing up better sleep habits.

Ready to reboot your routine? Here are our top menopause self-care tips to help you stay healthy, happy, and thriving through menopause, ultimately to feel your best.

Maintaining a Healthy Weight

Weight gain during menopause? Yep, it’s a thing. Maintaining a healthy weight during menopause is more than a number on the scale; it’s a powerful form of self-care that helps keep your system running smoothly.

As hormone levels shift, your metabolism may slow down, making weight management feel like an uphill climb. But staying active and prioritizing a balanced diet can help reduce the risk of common menopause-related health issues like heart disease, diabetes, and osteoporosis.

Think of it as optimizing your internal software, keeping everything calibrated for better energy, mood stability, and overall well-being. It’s not about chasing perfection; it’s about giving your body the support it needs to navigate this phase with confidence.

On average, during this phase, women typically gain 1 to 1.5 pounds annually between the ages of 45 and 55. While this may not seem like a significant amount, it can accumulate rapidly.

Balanced Diet for Menopause

During menopause, a balanced diet is like your system’s power source — helping boost energy levels and keep blood sugar running steady. Opting for a Mediterranean-style diet, which is rich in fruits, vegetables, whole grains, and healthy fats, may help alleviate some short-term menopausal symptoms, particularly hot flashes and night sweats.

As much as you might love spicy foods, for example, it’s worth keeping an eye on your intake as dialing it back can help keep your system running a little cooler.

Incorporating whole foods rich in calcium, vitamin D, fiber, and healthy fats can support bone health and hormonal balance. Limiting processed foods, refined sugars, and excessive caffeine or alcohol can also help you manage symptoms.

If you’re not sure where to start, it’s always a smart move to discuss diet options with your primary doctor, especially during menopause. A diet rich in essential nutrients not only supports your physical health but also contributes to your emotional well-being, making the menopause transition smoother and more manageable.

Menopause Recipes: Check out EatingWell’s 7-Day Protein-Packed Meal Plan designed to support you through menopause.

Increase Vitamin D to Improve Bone Health

Due to dropping estrogen levels that speed up bone loss during menopause, bone health can be at great risk. Women who go through early or premature menopause may see this start even sooner.

To help keep your bones strong, make sure you’re getting enough vitamin D — 500 to 800 IU daily can boost bone mineral density as you age. Once you hit 65, aim for 800 to 900 IU of vitamin D along with 1,200 to 1,300 mg of calcium daily to help protect bone strength and lower your risk of fractures. [1]

Menopause Health Tip: Women over 70 are encouraged to schedule bone density tests to check for signs of weak bones and assess overall bone health. Staying ahead of bone loss is a smart move to help prevent fractures and maintain strength as you age.

Best Foods with Vitamin D

The best dietary sources of vitamin D are:

• Oily fish, including salmon, herring, sardines, and mackerel
• Mushrooms
• Dairy products (yogurt, cheese, fortified milk)
• Egg Yolks
• Beef or Chicken Liver

If you’re vegan, you’ve got options; fortified soy and almond milks, plant-based yogurts, and even some fortified orange juices can help you meet your vitamin D needs. Bonus points for chanterelle mushrooms, which naturally deliver a vitamin D boost when eaten raw.

Regular Exercise - Stay Active

Engaging in regular physical activity can significantly enhance mood and alleviate anxiety during menopause. Menopausal symptoms can hinder participation in physical activities. However, staying active is crucial for managing menopause symptoms and maintaining overall health.

Before you start, checking in with your doctor is a good idea. Your doctor can help tailor an exercise program that fits your lifestyle, needs, and goals, making sure your workout routine is set up for the best results.

Start with exercises you’re comfortable with, then give other workouts a try — switching things up keeps it fun and engaging. A balanced mix of cardio, strength training, and flexibility exercises is key for overall fitness during menopause.

Activities like walking, yoga, swimming, or lifting weights not only support heart health and maintain muscle mass but also give your mood a boost.

Enhancing Sleep Quality

Hot flashes, night sweats, and frequent trips to the bathroom are common culprits behind sleep problems during menopause. Unfortunately, poor sleep can make managing other menopausal symptoms even tougher.

Building healthy sleep habits like sticking to a consistent sleep schedule and winding down before bed can help manage weight and ease menopause-related symptoms. Cognitive Behavioral Therapy for Insomnia (CBT-I) is also a proven option for tackling chronic sleep issues that many women face during this phase.

Optimizing your sleep environment is key. Make your bedroom cool, dark, and quiet. Adding a Chilipad bed cooling mattress topper can help regulate your bed temperature, offering sweet relief from night sweats and hot flashes for deeper, uninterrupted sleep.

Pair that with calming bedtime rituals like reading, light stretching, or meditation, and you’re setting yourself up for better sleep and smoother symptom management.

Chilipad Menopause Study Results

Our cooling mattress topper and bed cooling system delivered real relief for participants navigating menopause. The results speak for themselves:

• Improved sleep scores by 30%
• Reduced hot flash severity by 50%
• Helped eliminate insomnia

Additional findings showed:

• 57% experienced less severe hot flashes
• 60% reported fewer hot flashes
• 64% saw a reduction in night sweats

Sleeping too much during menopause? Hormonal shifts can disrupt your sleep patterns in unexpected ways. Learn more about what’s going on and how to find your balance.

Managing Alcohol Intake

When it comes to menopause, keeping an eye on your alcohol intake is a smart self-care strategy. While the occasional glass of wine might feel like a well-earned treat, alcohol can actually trigger or worsen symptoms like hot flashes, night sweats, and sleep disruptions, not exactly the upgrades you’re looking for.

It can also impact bone health and increase the risk of weight gain, which is already harder to manage during this stage of life. Cutting back or choosing alcohol-free, low-sugar alternatives can help keep your system running smoother, support better sleep, and make symptom management a whole lot easier.

Reduce or Quit Smoking

Smoking is known to trigger an earlier onset of menopause and can dial up the intensity of symptoms like hot flashes, night sweats, and sleep disruptions. Add substance use to the mix, and managing menopause becomes even more challenging, not to mention the impact on long-term health.

For women in recovery, this stage often brings a sharper focus on overall wellness, making it the perfect time to prioritize quitting.

Limiting or quitting smoking is a powerful form of self-care during menopause. It can ease the severity of symptoms, support better sleep, and reduce health risks down the line. If you’re not sure where to start, talking to your doctor can help map out the best approach.

Emotional Wellbeing & Relaxing Strategies

During menopause, women may experience mood changes, anxiety, and memory or concentration issues. Emotional changes during menopause can include irritability, depression, and memory problems. Emotional symptoms in the workplace during menopause can lead to loss of self-confidence, low self-esteem, anxiety, and depression.

Incorporating relaxation techniques like deep breathing, meditation, journaling, or mindfulness can help reduce anxiety and support emotional balance. Prioritizing emotional health makes it easier to navigate mood swings and other mental health symptoms that often show up during menopause.

Remember, self-care isn’t optional. Carving out time for yourself and seeking support when needed are smart strategies for staying grounded through this transition.

Listen to Your Body and Rest When Needed

Menopause can drain your battery faster on some days, and that’s perfectly normal. It can be challenging, but give yourself permission to slow down and rest without guilt when your energy dips. Listening to your body isn’t a sign of weakness; it’s smart system maintenance.

Resting when needed helps manage symptoms like fatigue, brain fog, and mood swings more effectively, keeping you running at your best. Whether that means a 20-minute midday nap, a quiet moment with a book, or simply stepping back from a busy schedule, recharging helps maintain balance, boost resilience, and support your overall health through this menopause transition.

Strengthen Social Connections

Think of your social circle as your built-in support network. Staying connected is a powerful form of self-care during menopause. Spending quality time with friends, family, or support groups helps combat feelings of isolation and boosts emotional resilience when symptoms feel overwhelming.

Whether it’s a coffee catch-up, a group chat, or joining a community of women navigating the same transition, these connections create space for shared experiences, laughter, and support. Nurturing your relationships not only keeps your mental health in check but also reminds you that you’re not in this alone. Sometimes, a good conversation is just the recharge you need.

Celebrate This New Chapter

Menopause may feel like uncharted territory, but it’s also a powerful new chapter — one that’s uniquely yours to define. Instead of seeing it as an ending, think of it as an upgrade — a chance to reflect, reset, and realign with what truly brings you joy. This phase comes with hard-earned wisdom, experience, and the freedom to prioritize yourself unapologetically.

Give yourself permission to explore new passions, revisit old hobbies, or slow down and enjoy what makes you feel most alive. Whether it’s traveling, learning something new, or savoring quiet moments, lean into the things that light you up.

Approaching this transition with curiosity and care can turn menopause into a time of self-discovery, personal growth, and renewed energy, because you deserve to thrive in every season of life.

Prioritize Professional Support

When it comes to menopause, you don’t have to navigate the journey alone. Consulting a healthcare professional is a smart move. If you’re experiencing intense emotions, anxiety, or depression, reaching out for support is not only okay, it’s essential. Prioritizing your mental health is a key part of managing menopause symptoms effectively and setting yourself up for long-term well-being.

Healthcare providers can offer personalized guidance, tailored treatments, and coping strategies designed specifically for this stage of life. Whether it’s exploring therapy, medical options, or lifestyle adjustments, professional support helps you tackle menopause with confidence and care, because your health deserves expert attention.

How Spousal Support Boosts Self-Care During Menopause

Menopause isn’t just your journey — it’s one your partner can walk with you. Open, honest communication with your partner is key to helping explain what you’re experiencing and how you can truly be supported. From being patient during mood swings to adjusting the thermostat when those night sweats hit, even small gestures can make a big impact.

Navigating this transition together strengthens your connection and helps create a supportive environment where you feel seen, heard, and cared for. After all, having a partner who’s in your corner is one of the best self-care moves you can make during menopause.

Embracing Menopause with Self-Care and Strength

Menopause is a major life shift, but most women can navigate it with confidence by embracing self-care and making thoughtful lifestyle changes. Managing hot flashes, night sweats, and mood swings often starts with simple adjustments. A healthy diet, exercise, and practices that support your emotional health are crucial during this transition.

Remember, you’re not in this alone. Seeking professional guidance and exploring treatment options tailored to your needs can make a real difference. By staying proactive and focusing on what makes you feel strong, healthy, and grounded, you can turn menopause into a powerful chapter of growth, resilience, and rediscovery.