A Guide to Menopause Self-Care

Menopause. Just the word can bring up a mix of emotions, right? Maybe you’re feeling a little anxious and uncertain about what’s to come, or you may feel completely ready to embrace this new chapter in your life. Either way, you’re in the right place. 

This guide is all about empowering you to navigate menopause with grace and self-love.

We’ll get into the nitty-gritty of what menopause is and how to thrive during this journey. Because here’s the thing: menopause isn’t something to fear or suffer through. It’s a natural part of life. With the right tools and mindset, you can make it an empowered time in your life.

What Is Menopause?

Think of menopause as the next exciting part of your life. On average, it starts around age 51, but every woman is different and it can start earlier or later.  It’s the natural time that comes after your childbearing years. It’s when your your hormone levels decrease and your periods stop [1]. This change is a big milestone and a sign of your strength. 

During menopause, your body goes through some major changes. Here’s what you need to know:

• Hormonal Shift: Your ovaries stop releasing eggs on a monthly basis. Your body also produces less estrogen and progesterone.
• Weight and Body Composition: You may gain weight more easily. Your body starts to use energy in a different way and your fat cells change.
• Bone Health: In the first few years after menopause, you may lose bone density at a rapid rate. This increases your risk of osteoporosis.
• Muscle and Joints: You may experience a loss of muscle mass at a higher rate than before. The joint may also become stiff and achy.
• Skin and Hair: Your skin and hair may become drier and thinner.

Remember, everyone’s experience of menopause is unique. It’s all about understanding the changes and taking steps to support your health and well-being.

It’s a time to think about how far you’ve come and to get excited about what’s next. With the right mindset and tools, you can embrace menopause. It’s a powerful journey of growth and good health.

What Are the Symptoms of Menopause?

Menopause is a natural part of life for people with ovaries. It happens when you haven’t had a period for 12 months in a row. This means your ovaries have stopped making estrogen and releasing eggs.  Once in menopause, you can no longer become pregnant. 

Common symptoms of menopause include:

• Hot flashes: These are sudden feelings of very high heat. Menopause can also cause heavy sweating and a fast heartbeat.
• Night sweats: These are hot flashes that happen at night and can wake you up.
• Changes in periods: Your periods may become heavier or lighter leading up to menopause. They may be longer or shorter before they stop completely, which signals the onset of menopause.
• Vaginal dryness: This can make sex uncomfortable, also known as dyspareunia.
• Mood swings: Some people feel anxious, depressed, or irritable.
• Trouble sleeping: Night sweats and hot flashes can wake you up. Stress and anxiety can also make it difficult to sleep.
• Weight gain: Many people gain a few pounds during menopause.
• Hair loss: You may lose hair on your head or grow more on your face.
• Changes in sex drive: Some people want sex less often, while others want it more often.

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Less common symptoms of menopause include:

• Urinary problems: You may pee more often. You may also leak urine or get urinary tract infections more often.
• Electric shock sensation: This is a quick, sharp feeling under your skin.
• Memory problems: Some people have difficulty remembering things.

Read more: Yoga For Menopause: 7 Easy Poses to Ease Menopausal Symptoms

What Is Menopause Belly?

Menopause can lead to weight gain. It mainly occurs around the waist, which is known as “menopause belly“. This shift in body composition is due to hormonal changes. You will see a decrease in estrogen. 

Ways to help with menopause belly include:

• Regular exercise
• A balanced diet
• Maintaining a healthy lifestyle

Adding strength training exercises is especially helpful as it helps build muscle mass. This can further support weight management. It also reduces stress through techniques such as yoga or meditation. 

How to Cope with Menopause Naturally

Menopause self-care involves a variety of natural ways to ease menopausal symptoms. Regular exercise is a great first step to help manage your symptoms. Here’s how exercise helps (2):

• Improves physical and emotional health
• Reduces anxiety and mood swings
• Lessens stress

Eating a healthy menopause diet and practicing mindfulness can also help. You should aim for at least seven hours of high-quality sleep per night. 

How to Manage Menopausal Symptoms Naturally

It’s essential to understand that menopause is a natural phase of life. It cannot be reversed. 

However, menopause self-care routines can be designed to alleviate and manage its symptoms more effectively. You can promote your well-being through [3]:

• Regular exercise
• A balanced diet
• Getting quality sleep

Adding supplements and mind-body therapies can also help manage menopause symptoms. You should consider supplements such as:

• Omega-3 fatty acids
• Vitamin D
• Probiotics

Mind-body therapies such as the following can help manage stress and anxiety: 

• Meditation
• Yoga
• Acupuncture

Always consult a healthcare provider before you start any new supplements or therapies. Let’s dive deeper into other natural menopause treatments. 

Natural Menopause Treatments to Ease Symptoms

Menopause can be tough, but there are many natural ways to feel better. Here are some things that can help (4):

1. Eat Healthy Foods: Eating a lot of fruits, vegetables, and lean proteins can make you feel better. Drinking plenty of water and eating foods with omega-3s can also help.
2. Exercise Regularly: Doing some kind of physical activity every day, such as yoga or a short walk, can make symptoms less severe. Exercise can also help you sleep better and improve your mood.
3. Take Vitamins and Minerals: Vitamins such as vitamin E and omega-3s may help alleviate your symptoms. Always talk to your doctor before you start to take any new vitamins or minerals.
4. Try Herbal Remedies: Some herbs may help with hot flashes and other symptoms. However, herbs can interact with medicines, so always talk to your doctor first.
5. Find Ways to Manage Stress: Stress can make menopause symptoms worse. Doing things that help you relax, such as meditation and deep breathing, can make you feel a lot better.
6. Consider Acupuncture: Acupuncture involves having small needles placed in your skin. A professional does this to help you feel better. Some studies have shown it can make hot flashes less severe and help you sleep better.
7. Try Reflexology: Reflexology involves massaging parts of your body. It can help you relax and may make menopause symptoms less severe.

Foods That Help

Adding the right foods to your diet can be a powerful part of menopause self-care. Here are some key nutrients and the foods that provide them:

• Calcium: Essential for bone health, which is particularly important during menopause. Foods that are rich in calcium include (5):
  • Yogurt
  • Cheese
  • Green leafy vegetables such as kale and broccoli
• Vitamin D: Helps your body absorb calcium. You can find vitamin D in (6):
  • Fatty fish
  • Fortified dairy products
  • Mushrooms
• Omega-3 fatty acids: These healthy fats support heart health. This is a priority for postmenopausal women to prevent disease. Try the following (7):
  • Salmon
  • Walnuts
  • Chia seeds
• Phytoestrogens: Plant-based compounds that mimic estrogen in the body. This may help balance hormones and relieve symptoms. You can find phytoestrogens in (8):
  • Soy products such as tofu and tempeh
  • Legumes
  • Flaxseeds

Menopause Supplements

Here are some supplements that can be added to a self-care regimen and their benefits (9):

• Vitamin D and Calcium: Support bone health.
• Ground Flaxseed: May help some women with mild symptoms by providing phytoestrogens and omega-3 fatty acids
• Isoflavones, Phytoestrogens, and “Plant-Based Hormones”: Common ingredients in menopause supplements.
• Black Cohosh: Ingredient in menopause supplements.
• Dong Quai: Found in supplements for menopause relief. They help with hormone balance, night sweats, mood, and more.
• Low-Dose Estrogen and Progesterone Hormones: Often called hormone therapy, estrogen and progesterone supplements should be started within a few years of the onset of menopause and effectively relieve many menopausal symptoms.  Talk to your doctor if you want to learn more about hormone therapy (10).

Please note that these supplements may be beneficial. However, the effectiveness is not scientifically proven and some of them can be dangerous.

Read more: Weight Loss After Menopause 5 Surprise Foods to Avoid

Intermittent Fasting for Menopause

Intermittent fasting can be an effective part of menopause self-care. By restricting your eating window, you can give your body a break. It ends the constant food processing and can lead to weight loss for some women.  (12).

It may help manage weight. It can also increase energy levels, and improve metabolic health during menopause. Some women also report reduced hot flashes and improved mood. Here are some fasting options:

16:8 Method

• Fasting for 16 hours and eating during an 8-hour window
• Example: Stop eating at 8 pm, don’t eat again until 12 pm the next day

5:2 Diet

• Eat at typical times for 5 days of the week
• On the other 2 days, restrict your calorie intake to 500-600 calories per day
• Example: On Tuesday and Friday, restrict your calories. Eat typically on the other 5 days.

Alternate-Day Fasting

• Alternate between days of normal eating and days of calorie restriction
• Example: Eat normally on Monday, Wednesday, Friday and restrict your calories on Tuesday, Thursday, and Saturday

Eat-Stop-Eat

• Fast for 24 hours once or twice a week
• Example: Stop eating at 8 pm and don’t eat again until 8 pm the next day

Important Considerations for Menopausal Women

• Hormone Levels: Fluctuating hormone levels leading up to  menopause can impact hunger and fullness cues. Listen to your body and eat when you’re hungry, then stop when you’re satisfied.
• Bone Health: Ensure adequate calcium and vitamin D intake on eating days. This will help support bone health.
• Hot Flashes: Staying hydrated during fasting periods can help reduce hot flashes. You can see the frequency and severity of hot flashes lessen.
• Energy: If fatigue increases, consider shortening fasting periods. You can also try switching to a less restrictive method.
• Consult a Doctor: You should do this before starting any fasting regimen. This is particularly true if you’re taking medications or if you have underlying health concerns.

It’s important to consult a healthcare provider before you start intermittent fasting. They can help determine the best approach for your individual health needs and ensure that it’s safe for you.

Menopause Support

Menopause is a natural part of life. However, it can bring significant physical and emotional changes. Having a strong support network is essential for managing this period of life. 

It will also help you thrive during this transition. You should surround yourself with loved ones and seek help from professionals. People who understand your experience are also important (11).

Loved Ones: Your Personal Support System

• Open Communication: Share your feelings and symptoms with family and friends. Their understanding and patience can make a big difference.
• Help When Needed: Don’t be afraid to ask for help with errands or household tasks. This can be particularly helpful on challenging days.
• Emotional Support: Loved ones can provide a supportive  ear and comforting presence. You’ll need this during emotional ups and downs.

Professionals: Expert Guidance and Care

• Healthcare Providers: Regular check-ins with your doctor or gynecologist are vital. They will help manage your health and symptoms during menopause.  Talk to your provider about hormone therapy and if it is right for you.
• Mental Health Professionals: Counseling can be quite helpful. They will guide you in navigating mood changes and stress. You should consider therapy or support groups.
• Alternative Therapies: Acupuncture, massage, and other holistic approaches can complement medical care. They also promote well-being.

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Peer Groups: Connection and Community

• Online Forums: Menopausal websites and social media groups provide a space to share. You can also find advice 24/7 online, but make sure it is provided by credible sources.
• In-Person Support Groups: Local groups offer face-to-face connections. Talking with others who are going through similar changes helps.
• Workshops and Events: Educational seminars and menopause-focused events can provide valuable information. You can also connect with others who are having similar experiences.

It’s essential to build a support network that works for you during your menopausal transition. Try different types of support to find what brings you the most comfort and empowerment.