Menopause Self Care Tips: How to Stay Healthy and Happy

Menopause is inevitable, but powering through it without support doesn’t have to be. Think of self-care as your system upgrade that keeps you balanced, energized, and ready for whatever comes next.

The right approach can smooth out symptoms of menopause and boost your overall health and well-being, whether that’s dialing in nutrition, improving sleep, or building smarter daily habits.

Below are menopause self-care strategies designed to help you feel strong, steady, and thriving through every stage of menopause.

Maintaining a Healthy Weight

Weight gain during menopause? It happens. But keeping a healthy weight isn’t just about the scale, it’s a form of self-care that helps your whole system stay in sync.

As hormones shift, metabolism slows, and suddenly, weight management feels like climbing in slow motion. There's good news! Staying active and focusing on a balanced diet can lower the risk of menopause-related health concerns like heart disease, diabetes, and osteoporosis.

It's really about keeping your whole system running well—it fuels your energy, keeps your mood steady, and supports your health. Give your body the rest it needs, and you'll move through this phase with confidence.

Women typically gain about 1 to 1.5 pounds annually between the ages of 45 and 55. [1] That may sound small, but it adds up quickly—making proactive self-care all the more important.

Note: Read our blog to help you understand the differences between menopause and perimenopause. We'll go over menopause vs. perimenopause.

Balanced Diet for Menopause

During menopause, the food you eat acts as your body's main power source, giving you the steady energy you need and keeping your blood sugar stable.

A Mediterranean-style diet is a great place to start. It’s packed with fruits, veggies, whole grains, and healthy fats, and has been shown to ease common short-term symptoms like menopause hot flashes and night sweats. You might even try cutting back on some of your favorites, like spicy foods—many women find that dialing down the heat helps them stay a little cooler overall.

Focus on foods rich in calcium, vitamin D, and fiber to support your bones and hormonal balance. Also, try to limit processed foods, sugar, and too much caffeine or alcohol.

Remember, a nutritious diet supports your emotional health, too, making the whole transition a lot smoother. If you’re unsure about what lifestyle changes to make, talk to your doctor.

Menopause Diet 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 keep your bones healthy and strong, make sure you’re getting enough vitamin D—about 500 to 800 IU a day can help maintain bone density as you get older. After age 65, bump that up to 800 to 900 IU along with 1,200 to 1,300 mg of calcium daily to support strength and lower your fracture risk. [2]

Menopause Health Tip: If you’re a woman over 70, it’s a good idea to schedule a bone density test. It’s a simple way to spot early signs of bone loss and make sure you’re staying ahead of any issues so you can maintain strength and mobility 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.

Enhancing Sleep Quality

Getting quality sleep during menopause can be a real challenge when you’re dealing with hot flashes, night sweats, and those middle-of-the-night bathroom trips. Unfortunately, poor sleep can make all your other menopause symptoms feel even worse.

The good news is there are ways to improve your rest. Try setting a consistent sleep schedule—going to bed and waking up at the same time each day can help regulate your body and even support healthy weight management. If sleeplessness becomes more of a long-term struggle, Cognitive Behavioral Therapy for Insomnia (CBT-I) is a proven option worth exploring.

Make your bedroom as sleep-friendly as possible by keeping it dark, quiet, and cool. A cooling system like the Chilipad can help stabilize your temperature throughout the night, reducing hot flashes and night sweats that interrupt your rest.

Finally, build a relaxing bedtime routine. Light stretching, meditation, or reading before bed can calm your mind and signal your body that it’s time to unwind. And if you notice you’re sleeping too much, hormonal shifts could be to blame—it’s worth checking in with a healthcare provider to better understand what’s going on and how to find your balance.

• Chilipad Dock Pro: Our best cooling mattress topper and bed coolign system! The Chilipad Dock Pro is faster, quieter, and Wi-Fi connected for full control via the sleep app. Tubeless pad and water cooling technology, it delivers comfort that adapts to you throughout the night.
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Exercise Regularly - Stay Active

Moving your body isn't just about fitness; it’s one of the best ways to get a handle on mood changes, calm anxiety, and keep all your menopause symptoms in check.

Yes, hot flashes and low energy can make exercise feel like a chore, but the payoff for your mental and physical health is undeniable. Just be sure to talk to your doctor first to create a plan that works for you.

Start simple, then find ways to mix up your routine so you don't get bored. The best plan hits three areas: cardio, strength work, and flexibility.

Exercise regularly, whether you choose walking, yoga, swimming, or weights; these activities protect your heart, build muscle, and give you a great, natural lift. When you're going through menopause, movement is important for feeling your best.

Managing Alcohol

When you're going through menopause, watching how much alcohol you drink is a smart move. While an occasional drink is fine, alcohol is known to trigger or intensify common symptoms like hot flashes, night sweats, and sleep disruption. [3]

Beyond the immediate discomfort, too much alcohol can also negatively affect your bone density and contribute to weight gain, which is already a struggle during this phase. Simply cutting back or choosing a low-sugar, non-alcoholic alternative can support better rest and help you manage your symptoms much more effectively.

Reduce or Quit Smoking

Smoking doesn’t just take a toll on long-term health—it can also fast-track menopause and make symptoms like hot flashes, night sweats, and poor sleep hit harder. Add other substance use into the mix, and managing this stage of life gets even trickier.

Did You Know: Nicotine stimulates the body and will make it harder to fall asleep. Looking for tips on how to fall asleep faster? Read our blog for tips.

For many women in recovery, menopause becomes a turning point for focusing on overall wellness—making it the perfect moment to cut back or quit.

Stepping away from smoking is more than a lifestyle choice; it’s self-care with real payoffs. Quitting can ease other symptoms, enhance sleep, and lower long-term health risks. [4] Not sure where to begin? A quick conversation with your doctor can set you up with the right plan.

Emotional Wellbeing & Relaxing Strategies

Menopause doesn’t just affect the body—it can throw your emotions for a loop too. Mood changes and swings, anxiety, brain fog, and dips in confidence are common, and in the workplace, these shifts can feel especially tough.

That’s where intentional self-care comes in. Relaxation practices like deep breathing, meditation, journaling, or mindfulness can help calm stress and restore emotional balance. Building these habits into your routine makes it easier to ride out irritability, ease anxiety, and sharpen focus.

Emotional health deserves just as much attention as physical health. Taking time for yourself and seeking support when you need it aren’t indulgences—they’re smart strategies for staying steady through this menopause transition.

Listen to Your Body, Take Time for Rest

Some days, menopause can leave you wiped out—and that’s completely normal. The best thing you can do is let yourself slow down and recharge without feeling guilty about it. Paying attention to what your body needs isn’t a sign of weakness; it’s smart self-care.

Taking strategic rest helps you handle fatigue, brain fog, and mood swings so you can stay balanced and clear-headed. That rest might look like a quick 20-minute nap, a few quiet minutes with a good book, or even backing off from an overloaded schedule. However you choose to rest, that pause helps you regain steadiness, strengthen your resilience, and care for your health through this transition.

Note: Feeling lightheaded or off-balance can actually be connected to menopause. Menopause dizziness is one of those lesser-known symptoms—another good reason to rest when your body says it’s time.

Strengthen Social Connections

Think of your social circle as your built-in support network. Staying connected is a powerful form of menopause self-care. Spending quality time with friends, family member, 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.

Time to Define Your Next Chapter

Menopause can feel like crossing into unknown territory, but it's really a powerful new chapter that's completely yours to write. Instead of seeing it as an ending, think of it as an upgrade—a chance to hit reset and focus on what truly brings you joy. You've earned the wisdom, the experience, and the freedom to finally prioritize yourself, guilt-free.

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

When you approach this transition with curiosity and self-care, menopause becomes a time of personal growth and renewed energy, because you absolutely deserve to thrive in every season of life.

Don't Go It Alone: Prioritize Professional Support

When it comes to menopause, you absolutely don't have to navigate this journey by yourself. Talking to a healthcare professional is one of the smartest things you can do during this time.

If you’re struggling with intense anxiety, mood swings, or depression, reaching out for support is more than okay—it's essential. Taking care of your mental health is a huge part of managing all your other menopause symptoms effectively.

A doctor or sleep specialist can offer personalized guidance, tailored treatments, and coping strategies designed just for this stage of life. Whether you're exploring therapy, medical options, or lifestyle tweaks, expert support helps you tackle menopause with confidence. Your health deserves that expert attention.

The Power of a Supportive Partner

Menopause isn't just a journey you're taking alone; it's one your partner can walk with you. Open, honest communication is the key to helping them understand exactly what you're experiencing and how they can offer real support.

Small gestures make a huge difference: from being patient during mood swings to adjusting the thermostat when the night sweats hit.

Navigating this transition together doesn't just help you—it strengthens your connection and creates a supportive home where you feel seen, heard, and cared for. Having a partner in your corner is truly one of the best self-care moves you can make during menopause.

Embracing Menopause Self-Care and Strength

Menopause is a huge change, but most women can navigate it with confidence by focusing on self-care and making a few key lifestyle adjustments. Manage hot flashes, night sweats, and mood swings often starts with simple steps. A healthy diet, regular exercise, and emotional well-being practices are your core tools during this transition.

Remember, you don't have to manage this alone. Seeking professional help and exploring treatment options designed just for you can make a huge difference. By staying proactive and focusing on what makes you feel strong, healthy, and grounded, you can truly turn menopause into a powerful chapter of growth and resilience.