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. 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 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.

Enhancing Sleep Quality

It's tough to get quality sleep when you're battling hot flashes, night sweats, and frequent bathroom trips. Unfortunately, that poor sleep makes every other menopause symptom worse.

The good news? A few simple steps can help. Start by building healthy sleep habits, like going to bed and waking up at the same time every day, which helps manage both your weight and your symptoms. For more serious, chronic sleep issues, look into Cognitive Behavioral Therapy for Insomnia (CBT-I)—it’s a proven tool for tackling those sleepless nights.

Also, optimize your bedroom: make it dark, quiet, and especially cool. Adding a Chilipad bed cooling system can be helpful, actively regulating your body temperature to stop night sweats and hot flashes from ruining your rest.

Pair all of that with a relaxing wind-down routine. This can include reading, light stretching, or meditation. You'll set yourself up for deeper sleep and easier symptom management.

If you find yourself sleeping too much, hormonal shifts could be the culprit! It’s worth looking into why your sleep patterns are acting up and how to find a better balance.

• Chilipad Dock Pro: Our best cooling mattress topper and smartest system yet! The Chilipad Dock Pro is faster, quieter, and Wi-Fi connected for full app control. With a tubeless pad and next-gen water cooling tech, it delivers high-performance comfort that adapts to you—all night long.
• Chilipad Cube: Prefer a simpler setup? The Cube, the original water cooling pad, keeps things cool (or warm), controlled by a handheld remote. Its classic water-tube design makes it a solid entry point for upgrading your sleep without the extra bells and whistles.

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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.

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. 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 and Rest When Needed

Some days, menopause will drain your energy quickly, and that is absolutely normal. The solution is simple: give yourself permission to slow down and recharge without guilt. Tuning in to your body isn't weakness, it's just smart self-care.

Strategic rest helps keep fatigue, foggy brain, and mood changes in check so you can function at your best. That could be a 20-minute nap, a quiet break with a book, or simply stepping back from an overloaded schedule. The recharge keeps your balance steady, your resilience strong, and your health supported through this transition.

Did You Know: Feeling lightheaded or off-balance can actually be linked to menopause. Menopause dizziness is one of those lesser-known symptoms worth paying attention to—and worth resting for when it strikes.

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.