8 self-care habits to see you through menopause

If you’re headed into menopause at full speed — perhaps you’re caring for kids and aging parents, and managing a career, and balancing a million other commitments — now might be the perfect moment to pause and re-think your self-care habits. Finding some time to focus on your own wellbeing can help ease menopause symptoms (if you have them) and keep you healthy now, and for years to come. 

Here are eight habits to add to your self-care list:

1. Keep a period calendar

During perimenopause, menstrual cycles begin to change. Cycles can get longer or shorter, and your flow can be heavier or lighter. Keeping a calendar of your cycles can help you track changes and figure out your new normal (for a great way to do this, check out the cycle-tracking in the calendar section of Ovia Fertility app!). A calendar is also helpful if you have questions or concerns you want to share with your doctor. 

2. Exercise regularly bones

Menopause brings on an increased risk of bone loss (osteoporosis) and weight gain. So, now is a great time to maintain a consistent exercise routine to take care of your bone health and feel good about your body. While thinking about your exercise routine, aim for 150 minutes of moderate-intensity aerobic exercises and 2-3 sessions of strength-training per week. Getting regular weight-bearing, strength-training, and balance exercise will help to put increased stress on your bones, which increases bone mass. Balance exercises will protect your bones by helping reduce your risk of falling. 

3. Stick to a healthy diet 

Along with exercise, eating a well balanced diet will help you feel good about yourself. Adding sources of calcium and vitamin D to your diet will help with bone health. As risk of cardiovascular disease increases in menopause, focus on a diet that is rich in vegetables, fruits, and whole grains. Limit salt, sugar and saturated and trans fats. Consuming lean protein such as skinless poultry, eggs, fish, legumes and soy are good choices over organ meats, and fried and processed meats. Get plenty of water throughout the day, avoid smoking, and drink alcohol in moderation.

4. Protect your sleep

Some women have a harder time getting a good night’s rest around menopause, so consider leveling up your sleep habits. Try setting aside some time before bed each night to do something calm and relaxing that puts you in the right mood to let go of the day. 

You can also improve your sleep by keeping a regular sleep schedule, making sure your bedroom is cool and dark, and skipping alcohol, caffeine, and heavy meals for a few hours before bedtime. 

If hot flashes (also known as night sweats) are interrupting your sleep, there are lots of things that can help. Read about treatments here. 

5. Give your teeth and gums some love

Did you know that gum disease increases your risk for heart disease? It’s just one more reason to take good care of your mouth, including daily brushing and flossing, along with dentist visits twice a year.

6. Nurture your skin

Healthy skin isn’t just about cleansers and moisturizers. To keep your skin glowing, avoid smoking, lower stress, get enough sleep, partake in physical activity, and drink plenty of water— yep, pretty much all the important things that help keep the rest of your body well, too. It’s also important to use sunscreen regularly. If your skin is dry, skip hot showers and baths, because they can dry your skin even more.

7. Don’t forget your Kegels

You might remember Kegels if you’ve ever been pregnant, and they’re important again now. That’s because urinary incontinence is common in menopause and beyond. Kegels can help by strengthening your pelvic floor—and you can do them pretty much anytime and anywhere. Simply contract the muscles you use when you urinate, hold, and release. Try for 10 Kegels, five times a day. (One great side effect of Kegels: they can improve your sex life, too.)

8. Be good to your heart

There’s lots you can do to keep your heart strong and lower your risk for cardiovascular disease. In addition to exercising, eating well, and avoiding smoking, there are a few other suggestions to maintain good heart health. Plus, if you’re already planning to try the self-care habits above, you’ve got most of the healthy-heart list covered:

  • Lower stress
  • Have your blood pressure checked, and work with your doctor if your numbers are high
  • Have your cholesterol and triglycerides checked, and make changes to your diet or begin medication if your numbers are above the healthy range

Reviewed by the Ovia Health Clinical Team 

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