Self-care is crucial during menopause.

And I must admit it was something that I only started to embrace once I was post menopause and recovering from burnout.

Self-care is essential for maintaining a healthy relationship with oneself and can lead to increased productivity and effectiveness in your personal and professional life.

It allows you to recharge your mental and physical batteries, manage stress, and maintain your overall well-being. During periods of significant change, such as menopause, self-care becomes even more important. It allows you to navigate these changes with resilience, ensuring that you are taking care of your physical health through proper nutrition and exercise, and your mental health through stress management techniques and activities that bring you joy. By prioritising self-care, you can better cope with symptoms, improve your quality of life, and enhance your ability to care for others.

I sometimes get frustrated that self-care has been hijacked into a practice that needs lots of time and money but the reality is having 5 minutes with your cup of tea, in your favourite mug, sitting in your favourite chair just savouring the moment is a brilliant act of self care.

Here is a roundup of my favourite self-care practices. I hope you find some inspiration here to add some to your daily or weekly routine.

Balanced Diet

This is my absolute essential. Eating a balanced diet is one of the most effective ways to manage menopause symptoms. Include protein, healthy fats, plenty of vegetables, some whole grains and fruits in your meals. These foods are rich in essential nutrients that can help balance hormones, reduce menopause symptoms and maintain overall health. Don’t know where to start? I have the perfect mini online course for you .. Food basics at Menopause. You will discover what you should be eating at menopause and how to put the perfect plate of food together. Find out more HERE

Hydration

Staying hydrated is crucial during menopause. Water plays a vital role in maintaining the balance of bodily fluids, regulating body temperature, and supporting overall health. Dehydration can exacerbate menopause symptoms such as hot flashes, brain fog, fatigue, and dry skin. Aim to drink at least eight glasses of water a day, and remember that fruits and vegetables can also contribute to your hydration levels. It is something that often gets overlooked.

Herbal Teas

Herbal teas can be a soothing addition to your self-care routine during menopause. Certain herbs, such as black cohosh, red clover, and dong quai, are known for their potential to alleviate menopause symptoms like hot flashes and night sweats. Chamomile and lavender teas can promote relaxation and better sleep. I love liquorice tea for it’s yummy taste and calming properties BUT this can interact with certain medications e.g. diuretics . Always consult with a healthcare professional before starting any new herbal remedies .

Regular Exercise

Regular physical activity can help manage several menopause symptoms, including hot flashes, sleep disturbances, and mood changes. Simple exercises like walking, cycling, or yoga can be done without any special equipment or gym memberships.My favourite activities are walking in new places with the dog and yoga.

Good Sleep Hygiene

Practicing good sleep hygiene can help manage sleep disturbances often associated with menopause. This includes maintaining a regular sleep schedule, creating a restful environment, and avoiding stimulants like caffeine and tech close to bedtime.This might seem like a boring thing to do BUT good quality sleep has also be shown to have a positive impact on health outcomes.

Stress Management

Finding ways to manage stress can significantly improve your menopause experience. Techniques such as deep breathing, meditation, or simply taking a few minutes each day to relax and unwind can be very beneficial. I have been working with a technique called EFT (emotional freedom technique) for over a year now and can see not only the changes in myself but also the other women in the group.

bath filled with slices of citrus fruit, a stand and a book

Epsom Salt Baths

Taking a warm bath with Epsom salts can be a wonderful way to relax and soothe menopause symptoms. Epsom salts are rich in magnesium, a mineral that can help promote sleep and reduce muscle aches. Just add two cups of Epsom salts to your bathwater and soak for at least 15 minutes. This is almost a daily occurrence in my house! Don’t like a bath then a foot soak will have the same effect.

Essential Oils

Essential oils can provide a natural way to manage menopause symptoms. For instance, lavender oil can promote relaxation and improve sleep quality, while peppermint oil can help cool the body and reduce hot flashes. Essential oils can be used in various ways, such as in diffusers, baths, or massage oils. However, they should be used with caution as they can cause allergic reactions in some people, can be reactive to the sun or interfere with your medications. Always consult with a qualified aromatherapist.

Journaling

Journaling can be a powerful tool for managing the emotional and psychological changes that come with menopause. It provides a private space to express feelings, track symptoms, and document your journey through menopause. Journaling can also help identify triggers for symptoms like mood swings or hot flashes, and it can be a therapeutic way to manage stress. This is a practice that I keep coming back to and I have found it incredibly useful when working out the emotions I feel around certain situations and why I keep repeating certain patterns of behaviour.

Massage

Massage therapy can be a beneficial part of a self-care routine during menopause. It can help reduce stress, improve circulation, and alleviate pain and muscle tension. Some studies suggest that massage may also help reduce menopause symptoms such as hot flashes, depression, and mood swings. Whether it’s a full-body massage or a simple foot massage, this form of therapy can provide relaxation and relief.

Acupuncture

Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into specific points on the body. It’s believed to help balance the body’s energy flow, or chi. Some research suggests that acupuncture may help reduce menopause symptoms such as hot flashes, night sweats, and mood swings. Always ensure acupuncture is performed by a trained professional to ensure safety and effectiveness.

Reflexology

Reflexology is a type of massage that involves applying different amounts of pressure to the feet, hands, and ears. It’s based on a theory that these body parts are connected to certain organs and body systems. Some women find reflexology helpful in managing menopause symptoms, particularly in reducing stress and promoting relaxation.

Yoga

Yoga is a mind-body practice that combines physical postures, breathing exercises, and meditation. It can help reduce stress, improve flexibility and balance, and promote overall well-being. There are a number of different yoga practices and some that are perfect for supporting sleep.

Nature

Spending time in nature can also have a profound impact on your physical and mental health during menopause. The tranquility of nature can help reduce stress, improve mood, and promote relaxation. There is lots of research highlighting how being in nature, especial in a wooded area, can help reduce stress. Being outside also helps to reset one of your sleep hormones helping you to get a better night’s sleep.

Deep Breathing

Deep breathing exercises can be a simple yet powerful tool for managing menopause symptoms. They can help reduce stress, promote relaxation, and alleviate symptoms such as hot flashes and anxiety. By focusing on your breath, you can also divert your attention away from any discomfort or distressing thoughts, promoting a sense of calm and well-being. I would suggest when starting this practice is to get some guidance. Yoga would incorporate this work and there are apps or videos that can guide you with this type of work as jumping straight in can lead to lightheadness and cause panic attacks.

Mindfulness

Mindfulness involves being fully present in the moment and accepting it without judgment. It can be particularly beneficial during menopause, a time of significant change. Mindfulness can help you manage stress, reduce anxiety, and improve your mood. It can also help you become more aware of your body and the changes it’s going through, allowing you to respond to these changes with kindness and understanding.

Meditation

Meditation is a practice that involves focusing your mind and eliminating the stream of thoughts that may be crowding your mind and causing stress. Regular meditation can help reduce menopause symptoms such as hot flashes and improve mental health outcomes such as reducing anxiety and depression. There are many forms of meditation, including guided meditation, mantra meditation, and mindfulness meditation, so you can choose the one that suits you best. I use Insight Timer , which is a free app, daily and have seen amazing improvements in my sleep and stress levels.

Visualisation

Visualisation, or guided imagery, involves creating a mental image of a calming or peaceful scene. This technique can help reduce stress, promote relaxation, and manage menopause symptoms like hot flashes. By visualising a cool, tranquil place, for example, you can help your body relax and cool down during a hot flash.

The #1 Self-Care Priority - REST

Self-care during menopause isn’t just about staying active and eating well; it’s also about giving yourself permission to rest. Rest is a fundamental aspect of self-care that often gets overlooked, yet it’s crucial for managing menopausal symptoms and maintaining overall health.

The amount of women who I have met that never factor in even a small break in their busy schedules for rest and then wonder why they are burnt out and their menopause symptoms are out of control.

Rest isn’t lazy, its an essential part of your self-care and should be a priority.

How to get started building more rest into your life ..

Listening to Your Body: It’s important to listen to your body’s signals. If you’re feeling fatigued, allow yourself to take a break. Short naps or simply sitting quietly can be rejuvenating and help you cope with the day’s demands. I encourage the ladies I work with that are struggling with energy problems to track their energy levels so that they can then predict when they need to build some rest into their day/week/month. What rest looks like will vary from 5 minutes just to allow the world to stop to planned duvet days.

Relaxation Techniques: Incorporating relaxation practices like deep breathing, meditation, or gentle yoga can help calm the mind and reduce stress, which is especially beneficial for managing mood swings and anxiety during menopause. Find something you love.

Doing Nothing: We are so conditioned to be busy and productive that you might feel like you need to do something in your rest time… yoga, watching a film, writing a ‘to-do list’ .. but what if simply sitting with your cup of tea watching the world go by for 10 minutes was enough, could you squeeze that into your busy day?

Quality Sleep: Menopause can disrupt sleep patterns, leading to insomnia and night sweats. Prioritising good sleep hygiene—such as a cool, dark bedroom, a consistent bedtime routine, and avoiding stimulants before bed—can help improve sleep quality.

Our self-care routine can lead to better symptom management and a more balanced state of mind. Remember, taking time to rest isn’t laziness—it’s an act of kindness towards yourself.

Remember, self-care is all about finding what works best for you. These tips are meant to provide guidance and inspiration, but the most important thing is to listen to your body and take care of yourself in the ways that feel right for you.

Lesley xx

Self-Care .. an essential part of menopause