Self-Care Tips for Dealing with Symptoms of Menopause

Self-Care Tips for Dealing with Symptoms of Menopause

MenoLabs News | Tue, Nov 19, 2019

Menopause is hard. Waking up in the middle of the night because of hot flashes, barely getting enough sleep thanks to insomnia,  gaining weight, being moody, the list goes on and on. Menopause makes you more sensitive to other people’s opinions, people like your friends, family, coworkers, and even those who have no relationship with you. But knowing how to manage the changes that happen to your body during this transition could become tiring when you are on your own. That’s why you should practice more self-care in menopause. 

Practice self-care in menopause
Practice self-care in menopause

Perimenopause / Menopause

Are you in perimenopause / menopause?

What Is Self-care in Menopause?

Self-care is just what you think it is – caring for yourself. In menopause, there are often moments when you feel alone with your symptoms. So start caring for yourself by making sure that your emotional, physical, and spiritual needs are satisfied. Studies have shown that women find it important to be busy, to educate themselves, and be to accepting of the changes that are happening to their bodies (1).

Be honest with yourself and learn how to deal with stress instead of avoiding it or gathering it inside. Create new habits that will put you back on track in your life. Even though menopause is different for every woman, some self-care needs overlapping, which is why you would find these tips helpful. 

Care for the Needs of Your Body

Your body needs a healthy diet and exercise routine to stay in the top shape to help you achieve your goals. Proper nutrition goes a long way for nourishing your body and giving it the energy, vitamins, and minerals it needs. If you are not sure where to start with the healthful diet for menopause, you can take a look at these menopause-friendly recipes.

Make sure that you are eating balanced meals with carbs, lean protein, and healthy fats. Avoid processed foods and stay away from fatty and sugary snacks. This might sound like simple tips, but many people find them hard to follow. Aside from healthy eating, exercise can help you reduce stress from all the changes happening to your body. Aim for at least 30 minutes of moderate activity each day for the best results. 


Practicing relaxation every day is important. It is one of the major steps you can take on the path to reducing stress. There are many ways you can relax. Firstly, you can take 30-40 minutes in the morning or before going to bed for meditation. This practice will help you shift your focus inward and find peace, letting your body and mind relax. In studies, mindfulness meditation was shown to improve anxiety and stress (2), and these are very common in menopausal women. 

Secondly, you can simply get more sleep. Take “power naps” during the day, which will help you refresh yourself and feel like life has just become much more manageable. Thirdly, add some Epsom salts or essential oils to your bath to calm your nervous system and help you relax and recharge. And last but not least, you can try using herbal remedies or aromatherapy for further relaxation. 

Meditation and yoga are good relaxation techniques
Meditation and yoga are good relaxation techniques

Find a New Hobby

Sometimes when nothing really seems to work, you might simply need a distraction. Is there anything you like to do that you can get lost doing, to the point of forgetting about the outside world? Keeping yourself occupied might be an excellent way to care for yourself and not let your symptoms overwhelm you. Maybe you already have a hobby that you enjoy, or maybe there was one you enjoyed when you were younger? And even if you do not have a hobby, it is never late to find one. 

For some, it can be activities like playing an instrument or jogging in the mornings that keep them going. For others, it can be a new DIY project or a recent book release. Everyone is different. What is important is finding a new or rediscovering an old hobby that is something you love and enjoy doing. You will notice that while doing the things you enjoy, you no longer feel stressed anymore. Moreover, try not to excuse yourself by saying you do not have the time. Find the time – it is for your own health. 

Practice Gratitude

Being in your own world of tasks and responsibilities, you often fail to notice and appreciate the small things in life. Practicing gratitude is a great way to take your self-care to the next level. Gratitude was shown to improve mental health and help get rid of negative emotions (3), so it is a very powerful practice. Look around and think about the things you are grateful for in your life. It can be family and friends, your spouse, children, nature, material things – anything for which you feel thankfulness and emotional attachment. 

You will start noticing smaller and smaller changes, the more you practice gratitude. It is everywhere, in all things. Start a journal where you write down the things you are grateful for that happened during the day. This way, you will begin noticing more things around you. You can also create your own ritual of gratitude. For example, a prayer before meals or bed, in which you express your appreciation for the everyday things you have grown accustomed to throughout your life.

Create a winning morning or bedtime routine
Create a winning morning or bedtime routine

Self-Care in Menopause and Beyond

Taking the time to address your needs in menopause is very important as one of the ways you can manage your symptoms more easily. But it is also important that you develop a routine that you see helps relieve your symptoms. Apart from that, you can find natural relief from hot flashes, mood swings, skin problems, and weight gain by using probiotics. The needs of women in menopause are special. That is why we at MenoLabs have created a probiotic supplement that could help menopausal women deal with their symptoms. Practice self-care in menopause and beyond. 


(1) Linda Bernhard. “Self-Care Strategies of Menopausal Women.”

(2) Mandy Bamber and Joanne Schneider. “Mindfulness-based meditation to decrease stress and anxiety in college students: A narrative synthesis of the research.”

(3) Joel Wong et al. “Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial.”

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