Let’s be honest, taking good care of yourself isn’t always easy. Between managing work, family, and everything in between, it’s no wonder that so many women say their health ends up on the back burner.
In fact, a recent Gallup poll found that 63% of women in the U.S. say it’s hard to prioritize their own health, especially due to feeling overwhelmed from balancing things like home and work life, stressed over finances and an endless to-do list, or being responsible for the wellbeing of others.1
And yet, for many women entering this new transitional phase in their life, this is exactly why refocusing on your health and self-care during menopause becomes a non-negotiable.
Women’s Health and Menopause
Menopause is a natural life stage, typically occurring between the ages of 45 and 55, when a woman’s menstrual cycle ends and hormone levels shift.2 This phase, while entirely normal, can bring about a cascade of physical and emotional symptoms including hot flashes, sleep disturbances, weight gain, mood swings, and more.
But beyond the symptoms of this transition lies a bigger story: women’s health, aging and menopause are deeply connected. With estrogen levels becoming volatile and then dropping, the risk for heart disease, osteoporosis, depression, and cognitive decline increases.3 This is why women’s health and wellness during this stage of life must be prioritized, not exist as an afterthought.
Women’s Health and the Importance of Self-Care
Let’s reclaim the word “self-care.” It’s not about 3-hour long bubble baths and spa days (though those are wonderful). It’s about taking active steps, physically, mentally, and emotionally, to protect and improve your well-being for the future.
In fact, just knowing about self-care can be important. Menopausal women should consider identifying and adopting self-care practices to support a healthy lifestyle, encourage positive healthy behaviors, and enhance their overall health and daily functioning.
The lack of knowledge around the importance of self-care, however, can lead to unhealthy attitudes and lifestyles, resulting in unwanted setbacks or decreased quality of life.
A recent questionnaire validated this idea, utilizing a comprehensive tool for measuring physical, emotional, and mental self-care understanding among menopausal women. The study demonstrated that, improved knowledge of self-care techniques led to better lifestyle choices, increased mood stability, and reduced menopausal distress.4
Research also suggests that mindfulness practices can be used as mental and emotional self-care strategies for women transitioning through menopause. Study results have shown significant reductions in anxiety, hot flashes, and sleep disturbances when incorporating a self-care routine—indicating a synergy between psychological techniques and physical outcomes.5
Alternative self-care strategies such as yoga, meditation, and dietary modifications can work to significantly reduce menopausal symptoms and improve quality of life.6
And it’s not just about managing menopause symptoms—self-care during menopause can lead to long-term health benefits. For example, focusing on diet and exercise consistently can help to prevent metabolic conditions and support bone health.7
What Self-Care and Prioritizing Health Look Like During Menopause
Self-care routines don’t need to be elaborate. But they do need to be intentional. Here are a few core areas menopausal women should consider paying attention to when considering evolving their self-care activities.
Emotional & Mental Wellness
It’s possible that hormonal fluctuations can intensify anxiety or contribute to mood changes.
If you’re struggling with emotional symptoms during menopause, try to make room for helpful activities like talk therapy, journaling, or simply by slowing down when your body asks you to. Considering mood and sleep interventions, like hormone therapy, sleep aides and/or lifestyle adjustments, may help to restore some emotional balance and improve quality of life.8
Nutrition
It’s important to prioritize whole foods rich in calcium and vitamin D (or fortified with it) to support bone health during and after menopause.9 Additionally some women find that incorporating phytoestrogens—such as flaxseed, soy, and legumes—into their diet helps to counter the effects of declining estrogen.10 It’s important to note, however, that phytoestrogens may work like a hormone in the body and cause hormonal side effects, so it’s important to speak with your healthcare provider first to see if altering your diet to include more phytoestrogens is right for you.
Opting for a Mediterranean-style eating pattern can also aid in weight management, heart health, and relief from certain menopausal symptoms.11
Consider complimenting any shifts to your diet with regular resistance and strength training or low impact movements, like yoga, to further support bone health and manage stress during the menopausal transition. We include more recommendations around this in the next section.
Exercise & Movement
The benefits from exercises like yoga, strength training, and outdoor walking, not only work to preserve and promote muscle and bone strength but can also help to significantly reduce stress and anxiety.12 These movement practices can help to enhance flexibility and stress reduction, crucial during the menopausal transition and vital to women's health and wellness.
Sexual Health and Wellness
It may be difficult but do your best not to shy away from conversations about libido, vaginal dryness, or discomfort with your healthcare provider. Management approaches, including hormonal and hormone-free options, can help to restore confidence and comfort as part of self-care during menopause.
Some common symptoms related to sexual health during menopause may include reduced sex drive, vaginal dryness, and pain during intercourse (dyspareunia). These may be signs and symptoms which not only cause physical discomfort, but also negatively affect your mental health or relationships.
It’s again important to not just struggle with your symptoms. Know that localized estrogen therapy, and over the counter vaginal moisturizers and lubricants can effectively support your vaginal health and elasticity, increasing lubrication, and revitalizing sexual desire during menopause and beyond.13
Hormone-Free & Over the Counter Options for Symptom Management
In the event you’d prefer not to use prescriptions or hormones to manage your menopause symptoms, there are numerous hormone-free options available without prescription. Some examples include:14
- Vaginal moisturizers and lubricants (like hyaluronic acid and vitamin E-based products)
- Cognitive behavioral therapy (CBT) for improving self-image or communication skills
- Pelvic floor therapy to support vaginal changes
- Lifestyle changes and incorporating mindfulness
- Over the counter vitamins and supplements
It’s also important to connect with your healthcare provider and have an open, honest conversation about your overall health and wellbeing during menopause, including your sexual health and mental health. Normalizing these discussions helps ensure access to a wide range of care options. By speaking openly about concerns that are often difficult to articulate, you’re taking an essential step in your health and self-care journey during menopause.
Supporting Health with Self-Care After Menopause
For those who are postmenopausal, your journey toward better health and self-care is not over—it’s evolving. Women’s health and wellbeing after menopause requires continued preventative check-ups and screenings (like for bone density and heart health), as well as an abundance of supportive social networks and self-care techniques. A winning combination of good health and prioritized self-care can make a huge difference in how you feel after menopause.
Whether you're in your 40s or 60s, a self-care routine should be part of your daily life. By listening to your body, honoring your needs, and seeking the care you deserve, you are investing in a longer, healthier, more empowered life.
So, go ahead—put yourself at the top of the list. You’re not being selfish. You’re being smart.
Prioritizing your health during menopause isn’t just important—it’s vital to your long-term wellness, confidence, and quality of life
Resources
- https://news.gallup.com/poll/646529/majority-women-struggle-prioritize-health.aspx
- https://my.clevelandclinic.org/health/diseases/21841-menopause
- https://womenshealth.gov/menopause/menopause-and-your-health
- https://link.springer.com/article/10.1186/s12889-024-19831-w
- https://pubmed.ncbi.nlm.nih.gov/34034137/
- https://link.springer.com/chapter/10.1007/978-981-96-0239-1_25
- https://link.springer.com/chapter/10.1007/978-3-031-65952-2_4
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11514567/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10291614/
- https://www.medicalnewstoday.com/articles/320630
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11007410/
- https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
- https://www.mayoclinic.org/diseases-conditions/menopause/expert-answers/vaginal-dryness/faq-20115086
- https://journals.lww.com/clinicalobgyn/abstract/2025/03000/menopause_and_sexual_health__hormones,_aging_or.9.aspx
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