Menopause and Self-Care: Prioritizing Your Wellbeing



In today’s rapidly changing and competitive environment, our lifestyle is changing; we are more stressed, and in turn, affecting our mental health and physical health. This is when self-care comes to the rescue.

Self-care is one of the most discussed topics recently, yet not all are aware of what it includes. It doesn’t mean going to spa appointments or pampering oneself. It is setting your mental and emotional well-being first, before anything. Self-care is even more crucial when going through unexpected life transitions or menopause.

Discussion on reproductive health is stigmatized, and menopause is no less. Menopause is a suppressed topic, it should not be. It is real. It is unavoidable.

What Is Menopause?

Menopause is a biological phase where a woman’s menstrual cycle comes to an end which usually begins during the age of 40 to 50 years. Although every woman’s experiences of menopause vary due to their symptoms, there are a few do’s and don’ts to be followed that let the change happen smoothly.

Common symptoms of menopause comprise sweating, weight gain, mood swings, insomnia, anxiety, and low metabolism. It might as well affect the cardiovascular system along with mental health, causing depression for a few.

While it is indisputable that each body undergoes a different experience when hit by menopause, successfully looking after these symptoms and handling the changes in the body can be annoying. It is subsequently imperative to practice self-care habits.

Tips For your Wellbeing

To boost your wellbeing, we have shared 15 tips to help you prioritize your wellbeing, especially during Menopause.

Consume Calcium And Vitamin D Rich Food

One of the common symptoms of Menopause is osteoporosis and joint pains. Hormonal changes during Menopause weaken the bones. Hence, eating foods rich in calcium and vitamin D is necessary as they are suitable for bone health.

Consume More Of Fruits And Vegetables

Most Fruits and vegetables are low in calories and have several nutrients. Including fruits and vegetables will keep your bones healthy and prevent you from gaining weight. It also prevents heart disease, which makes it more essential to consume as there is a high chance of heart disease after menopause.

Consume Food Rich In Protein

High protein diets help in weight and muscle loss, which comes with gradual aging. This will also energize you and give you a sound sleep.

Cut Off Processed Foods And Sugar

Consumption of highly refined carbs and sugar can increase the risk of blood sugar, resulting in laziness and irritability. This will affect your physical and mental health during Menopause. High-refined carbs also increase the chances of depression and affect body weight. So cutting off foods that are processed and have sugar content is a better choice.

Keep Yourself Hydrated

Drink a lot of water to keep yourself hydrated. This adds to your self-care during menopause. A hydrated body will not keep you cool but also maintain the body temperature and improve skin dryness and bloating, which is a symptom of Menopause.

Skipping Meals Is A Big No

Skipping meals will hinder weight management and may aggravate a few symptoms of your Menopause. So eating regular meals is a must during menopause.

Arrange Your Plate Beforehand

During vacations and parties, there will be disruptions in your diet. Amidst all the yummy foods served out, it becomes difficult to concentrate on your diet. For such cases, try to eat more vegetables and avoid consuming fried foods. Also, on regular days, plan your plate ahead and remember to add carbs with more proteins and vitamins.

Avoid Consuming Alcohol And Caffeine

Replace your alcohol and caffeine with herbal tea, non-alcoholic drinks, and plenty of water. Increased consumption of alcohol and caffeine during parties or after dinner will disrupt your sleep pattern. Alcohol initially may help you sleep but will break your sleep several times. It also causes hot flashes, a symptom of menopause that affects sleep. Caffeine, on the other hand, adheres you from sleeping at all.

Give Up Smoking

Smoking causes hot flushes and increases the chances of cardiovascular disease and osteoporosis, which are symptoms of Menopause. Hence giving up smoking is important for your wellbeing during Menopause.

Check On Your Body Weight

It is nothing unobvious to gain weight during Menopause. This is mainly due to hormonal imbalance. Weight gain increases the risk of diabetes and cardiovascular diseases. It also affects Menopause symptoms. Attaining a proper weight and maintaining it can help you in erasing Menopause symptoms and also prevent other diseases.

Exercise Regularly

Exercising regularly will help you achieve and maintain a proper weight. A 30-minute exercise routine daily can improve your overall health. It will help you sleep properly and put you out of stress, thus improving your mental health.

Spend Some Time With Nature

Going out to parks, doing a bit of gardening, and going for a walk will destress you and improve your health a lot. Spend that time as your me time and avoid using your mobile phone.

Switch Off Your Phone And Reduce Screen Time

Consider reducing your screen time by keeping your phone away. If you can’t do that, you can switch off your phone. Do not spend hours on your phone scrolling down your social media feed. While indulging yourself for hours on the screen, it affects your health. The blue rays generated from the screen are harmful and hinder your sleep. Keep yourself away from the screen at least 3 hours before bed

Get Enough Sleep

A proper sleep schedule is necessary for the next day. It is suggested that having 7 to 9 hours of sound sleep is essential. Ensure to adhere to the above points and make clean bedding to sleep correctly.

Learn To Say No

Start saying no to things or people you can’t take up. Do not stress yourself with extra work if you can’t complete it. Remember, it is better to say no than delay it. Give yourself time. It may sound mean, but self-care isn’t a selfish activity. As much as you have a responsibility towards others, you have similar responsibility towards yourself too.


Menopause is a part of aging, but managing its symptoms becomes difficult. It is all about lifestyle changes. Looking after your health and taking care of yourself is your responsibility towards yourself. If you can’t take care of yourself, no one will. So if you haven’t taken care of yourself, now is the time to do it. Take care of yourself and improve your mind, body, and soul by prioritizing your wellbeing. For more information on Menopause, you can seek help at

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