Menopause Self Care: Simple Ways To Support Your Wellbeing

Your guide to menopause self care:

• Menopause can affect physical, emotional and mental wellbeing, making everyday self care an important part of supporting overall health.
• Small, sustainable lifestyle habits may help improve your sleep, mood and energy throughout menopause. 
• Nutrition, movement, stress management, and restorative sleep all play a role in self care during menopause.
• Self care during menopause looks unique for everyone, and finding habits that fit your lifestyle can help long-term wellbeing.

Self care is often seen as something extra — a candle, a bubble bath, a Sunday reset. During menopause, it's less about indulgence and more about giving your body what it actually needs while hormonal changes are affecting physical, emotional, mental, and social wellbeing all at once1.

There's no single routine that will stop the hormonal changes of menopause, and there's no one-size-fits-all approach to self care. Instead, many people find that small changes can be easier to integrate into their daily routine during this stage.  Feeling informed and empowered throughout menopause has also been linked to a more positive experience of this life stage².

This guide covers where to start with menopause self care and includes practical, everyday ways to think about how to manage menopause without needing to overhaul your life.

Why self care can matter during menopause

Symptoms of menopause can vary between people and also through the different stages of the transition itself 3. That’s where self care can come into the picture4. 

Small adjustments and habits that support your routine, energy, sleep, and mood can help allow time for your body to adjust. Lifestyle approaches like eating well, moving regularly, protecting mental health, prioritising restorative sleep, and maintaining relationships can go a long way in managing menopause symptoms4. 

If symptoms are severe or are impacting your daily life, then it’s always best to speak to a healthcare professional to get a tailored plan to suit your needs. 

Where to start with self care during menopause

So, where exactly do you start? Think about small habits that can shift your energy and help your body through these symptoms5 6.

A few areas worth focusing on include7:

• Rest and recovery
• Nourishing meals
• Gentle movement
• Stress management
• Getting support from loved ones
• Routine and consistency

Flexible routines tend to work better than strict wellness schedules. Rather than committing to an entirely new regimen, it can help to build around one or two habits you know you can maintain. Then, adjust them as your needs change from week to week.

Food and movement during menopause

Nutrition and movement don't need to be about weight management or body transformation during menopause. Instead, they can be a powerful tool to assist your mood, sleep, and energy through this stage. 

Eating patterns that support wellbeing

Focusing on balanced, nourishing meals can help improve how you feel overall as your body moves through hormonal changes⁸. Aim to include a variety of nutrient-rich foods across the day, with a balance of protein, fibre, healthy fats, and colourful fruit and vegetables. Protein can encourage muscle health, while fibre-rich foods may promote better digestive health and help you feel satisfied after meals. Staying hydrated is another simple habit that can support your body, particularly if you're experiencing hot flushes or changes in energy levels⁹.

What you can try:

• Add a source of protein to each main meal.
• Fill half your plate with colourful vegetables or salad where you can.
• Keep a water bottle nearby to make staying hydrated easier.
• Focus on building balanced meals most of the time, rather than aiming for perfection.

Gentle movement and staying active

Staying active during menopause doesn't have to mean high-intensity workouts. The most helpful type of movement is often the one you enjoy and can do consistently. Whether it's a daily walk, stretching, strength training, or a favourite group class, move your body with an activity that you enjoy.

Mind-body activities such as yoga, tai chi, and Pilates have also been associated with benefits for sleep, mood, fatigue, and bone health in women during perimenopause and postmenopause¹⁰. Finding ways to move that feel enjoyable and sustainable can make it easier to build healthy habits.

What you can try:

• Go for a short walk during your lunch break or after dinner.
• Include a few minutes of stretching to help your body feel more mobile.
• Try a yoga, Pilates, or tai chi class if you're looking for gentle movement.
• Switch up your scenery and head outside for a workout.

Sleep and stress to support your health

Sleep and stress are closely connected during menopause: hormonal changes can make it harder to fall or stay asleep, while poor sleep increases stress, fatigue, and difficulty coping the next day11,12. 

What you can try:

• Keep a consistent bedtime and wake-up time where possible.
• Create a calming wind-down routine before bed.
• Stay physically active during the day to help your sleep at night.

Your checklist for managing menopause symptoms

Managing menopause naturally will vary depending on the person. What works for one may not work for another. Here are some other quick tips to try. 

• Check in with yourself regularly. Your needs may change from week to week, so give yourself permission to adjust your routine as you go.
• Plan for your energy levels. If possible, tackle more demanding tasks when you feel your best and allow yourself time to rest when your energy is lower.
• Make space for things you enjoy. Whether it's reading, gardening, listening to music, or spending time outside, enjoyable activities can be an important part of looking after yourself.
• Stay connected. Talking with friends, family, or others going through menopause can help you feel more understood and less alone.
• Be kind to yourself. Menopause is a natural transition, not something you need to navigate perfectly. Focus on progress rather than perfection.
• Know when to get help. If symptoms are disrupting your daily life, speak with a healthcare professional about support that's tailored to you.

Supporting yourself through menopause, one step at a time

Menopause is a natural stage of life, and there's no single "right" way to care for yourself through it. The most effective self care is often the kind that fits into your everyday routine and evolves as your needs change.

Whether you start by making time to unwind, staying connected with loved ones, or building one new healthy habit at a time, small, consistent actions can help your wellbeing throughout the menopause transition. Remember, it's about finding what works for you—not striving for perfection.

Looking for more support? Explore articles on the Swisse Wellness Hub for more articles like why women’s health matters and your guide to hormones during your menstrual cycle.  

References:

1. World Health Organization. (2024, October 16). Menopause. https://www.who.int/news-room/fact-sheets/detail/menopause 
2. Yazdkhasti, M., Simbar, M., & Abdi, F. (2017). Empowerment and coping strategies in menopause women: A review. Iranian Red Crescent Medical Journal, 17(3), e18944. https://doi.org/10.5812/ircmj.18944 
3. Li, P., Xu, X., Hou, F., Feng, X., Liu, C., & Zhao, D. (2019). Menopausal symptoms in different substages of perimenopause and their relationships with social support and resilience. Menopause, 26(3), 233–239. https://doi.org/10.1097/GME.0000000000001208 
4. Anekwe, Chika V, et al. “The Role of Lifestyle Medicine in Menopausal Health: A Review of Non-Pharmacologic Interventions.” PubMed, 12 Sept. 2025, pp. 1–19, 10.1080/13697137.2025.2548806. 
5. McNulty, K. L., Murphy, M., Flynn, E., Lane, A., Muldoon, A., Kealy, R., Harrison, M., Windle, J., & Heavey, P. (2025). The effectiveness of lifestyle interventions, including exercise, diet, and health education on symptoms experienced during perimenopause: A systematic review of randomized controlled trials. Journal of Aging and Physical Activity. Advance online publication. https://doi.org/10.1123/japa.2024-0226 
6. Hess, R., Thurston, R. C., Hays, R. D., Matthews, K. A., et al. (2012). The impact of menopause on health-related quality of life: Results from the STRIDE longitudinal study. Quality of Life Research, 21(3), 535–544. https://doi.org/10.1007/s11136-011-9959-7 
7. Lifestyle and behavioural modifications for menopausal symptoms. (n.d.). Australasian Menopause Society Hub. https://hub.menopause.org.au/Play?pId=baf6c5a6-ae1c-4fe3-80d5-0ae1aa1065cb 
8. Silva, T. R., Oppermann, K., Reis, F. M., & Spritzer, P. M. (2021). Nutrition in menopausal women: A narrative review. Nutrients, 13(7), 2149. https://doi.org/10.3390/nu13072149 
9. Cano A, Marshall S, Zolfaroli I, et al. The Mediterranean diet and menopausal health: an EMAS position statement. Maturitas. 2020;139:90–97. 
10. Xu, H., Liu, J., Li, P., & Liang, Y. (2024). Effects of mind-body exercise on perimenopausal and postmenopausal women: a systematic review and meta-analysis. Menopause (New York, N.Y.), 31(5), 457–467. https://doi.org/10.1097/GME.0000000000002336 
11. Ramar K, Malhotra RK, Carden KA, et al. Sleep is essential to health: an American Academy of Sleep Medicine position statement. J Clin Sleep Med. 2021;17(10):2115–2119. 
12. Maki PM, Thurston RC. Sleep disturbance associated with the menopause. Menopause.