10 Self-Care Tips Every Woman Needs During Menopause

By Lori Wesmiller, MS – Balance & Bloom 50+

A calming self-care setup featuring essential oils, plants, and soothing candles, perfect for promoting relaxation during menopause.

Menopause isn’t just about hot flashes and hormone shifts—it’s a major life transition that impacts your body, mind, emotions, and identity. It can feel like everything is changing… because it is. And that’s why self-care during this time isn’t just helpful—it’s essential.

Here are 10 gentle, powerful ways to care for yourself during menopause and post-menopause so you can not just survive, but truly thrive.

1. Prioritize Sleep Like It’s Sacred

Woman peacefully sleeping in bed, representing the importance of rest and sleep during menopause

Sleep becomes trickier during menopause (hello night sweats and 3am anxiety), but it’s foundational for everything—your mood, metabolism, and mental clarity.

Tip: Create a calming wind-down ritual: no screens, cool room, magnesium or herbal tea, and consistent sleep/wake times.

2. Move Daily—Even If It’s Just 10 Minutes

You don’t need hour-long workouts to feel good. Gentle, consistent movement improves mood, supports hormone balance, and reduces joint pain.

Try: Walking, strength training, yoga, or even dancing in your kitchen.

3. Eat for Energy and Hormone Balance

A colorful assortment of wholesome foods, including proteins, fruits, and vegetables, emphasizing the importance of nutrition for energy and hormone balance during menopause.

What you eat matters more than ever. Focus on whole foods that reduce inflammation and support digestion.

Focus on:

• Protein at every meal

• Fiber-rich veggies

• Healthy fats like olive oil, nuts, and seeds

• Plenty of hydration

4. Track Your Symptoms

A smartphone displaying a symptom tracking app, highlighting the importance of monitoring menopause-related changes.

Noticing patterns in your sleep, mood, digestion, and energy can help you understand what your body needs.

Bonus: Bring your notes to doctor appointments—it’s empowering to advocate for yourself.

5. Practice Saying ‘No’ Without Guilt

Empowering self-care during menopause: embrace your strength and say ‘no’ without guilt.

Midlife is the perfect time to release people-pleasing. Protect your energy. You don’t need to explain or over-apologize.

Reminder: “No” is a complete sentence.

6. Nourish Your Gut

A bowl of yogurt topped with berries and mint, highlighting the importance of gut health during menopause.

Gut health is linked to mood, immunity, and hormone detox. Menopause can slow digestion, so extra care here goes a long way.

Include:

• Probiotic foods (sauerkraut, yogurt, kefir)

• Prebiotic fibers (onions, garlic, asparagus)

• Hydration + gentle movement

7. Check in With Your Emotional Wellness

A cozy workspace with a notebook filled with handwritten notes, a cup of tea, and pens, perfect for reflection and emotional wellness during menopause.

Mood swings, irritability, or sadness are common—but they’re not permanent. Make space for how you feel and don’t hesitate to seek help.

Support Options: Therapy, journaling, breathwork, or community connection

8. Invest in Comfortable Clothing (and Bedding!)

This sounds simple, but it’s life-changing. Soft, breathable fabrics can reduce irritation and support restful sleep.

Favorites: Cotton or bamboo sheets, wireless bras, and flowy layers for temperature shifts.

9. Find Joy Every Day—Big or Small

Laughter, creativity, music, gardening, reading, a good cup of tea—these things matter. Joy isn’t a luxury, it’s fuel.

Try: Scheduling joy into your day just like an appointment.

10. Remind Yourself: You Are Not Broken

Menopause is a natural evolution, not a failure of your body. You are wise, powerful, and still blooming.

Affirmation: “I honor this season and care for myself with love.”

Take care of yourself Blooming Beauties 🌺!

With love,

Lori

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Author: Lori Wesmiller, MS

🌸 Hi, I’m Lori Wesmiller, MS — mental health therapist, wellness advocate, and founder of Balance & Bloom 50+. I created this space for women navigating perimenopause, menopause, and midlife transitions who are craving clarity, calm, and real support for the emotional and physical shifts that come with this season. In my 50s, I’ve faced the fog — anxiety, mood swings, hormone chaos, sleep struggles, and digestive issues (gluten-free for life!). But I’ve also discovered that midlife isn’t the end of the story — it’s a powerful new chapter when you have the right tools and support. With a background in therapy and a personal journey through menopause, I’ve made it my mission to help women understand what’s happening in their brains and bodies — and to feel less alone in the process. 💚 What You’ll Find at Balance & Bloom 50+ This blog is a therapist-backed, judgment-free space where you’ll find: • Insight into how hormones affect mood, anxiety, and mental clarity • Support for calming your nervous system and finding emotional balance • Honest conversations about midlife identity, self-worth, and relationships • Gentle encouragement to prioritize your well-being without guilt • Tools to help you feel more like you again — confident, grounded, and empowered Aging doesn’t mean fading. It means blooming in a new way. So if you’re ready to ditch the overwhelm and show up for yourself in a deeper, more compassionate way — you’re in the right place. Let’s bloom through this, together.

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