During menopause, self-care is crucial to supporting your overall well-being. Self-care isn’t one-size-fits-all — you may need to adjust the strategies listed below to fit your preferences, needs, and lifestyle.

Small, consistent changes can make a difference over time. As you try new approaches, give your body time to adjust, and pay attention to what helps you feel your best.

7 Tips for Self-Care During Menopause

Self-care can help you feel more comfortable, get better sleep, have more energy, and increase your well-being during menopause. Here are seven tips for lifestyle changes that can help improve your quality of life.

Hot flashes are a common symptom that occurs during menopause. Your healthcare provider may suggest hormone replacement therapy, also called menopause hormone therapy, or other medications to help, but there are also self-care strategies you can try, including:

• Drinking cold water or taking a cold shower to cool down
• Wearing layers so you can remove them when you get warm
• Keeping a fan nearby
• Taking deep breaths to stay calm and relaxed

Tracking hot flashes can help you understand if there are any triggers that might be contributing to them. You may find that you’re more likely to experience hot flashes when you are overly warm, feel stressed, or consume certain foods or beverages.

Hot flashes, low levels of progesterone and estrogen, and urinary symptoms are some of the reasons it can be difficult to fall asleep or stay asleep during menopause. Treating your menopause symptoms might help improve your sleep, but you might also need to make adjustments to your bedtime routine.

Here are strategies that can help create a relaxing sleep environment:

• Keep your bedroom cool, quiet, and dark.
• Limit using your phone or computer, as screen time can keep you awake.
• Avoid exercising, eating large meals, and drinking caffeine and alcohol before bed.
• Drink warm beverages, like caffeine-free tea.
• Try to sleep and wake up at the same time every day.

If you wake up in the middle of the night, try to do something relaxing to help you fall back asleep.

If you make these adjustments and you’re still struggling with sleep, cognitive behavioral therapy (CBT) may help. Ask your doctor for a referral to a cognitive behavioral therapist.

Exercise is important throughout your life, including during menopause. Menopause experts recommend a combination of cardiovascular exercise (like biking, walking, running, or swimming) and weight training.

Exercise can provide benefits in many different aspects of menopause. It can help:

• Improve heart health
• Maintain a healthy weight
• Lower stress levels
• Improve depression
• Ease hot flashes and night sweats
• Strengthen bones
• Improve sleep

If you’re not sure how to get started with exercise, your doctor can help you come up with a plan or refer you to a physical therapist or another exercise specialist. Taking small steps, like going on a 10-minute walk every day or signing up for an exercise class you find interesting, can help ease you into more physical activity.

It’s common to feel more stressed during menopause, especially as your body goes through changes and you experience symptoms that can interfere with daily life. Stress can make menopause symptoms — like hot flashes — feel worse and may affect your mood and overall mental health.

If you’re feeling overwhelmed, try setting limits on what you take on and making time for activities that help you relax. Practices like meditation or yoga can be helpful, and regular exercise may also reduce stress. You might also find relief in simple activities you enjoy, such as spending time outdoors or reading a good book.

There’s no specific recommended diet for menopause, but eating well and getting plenty of water can ensure you’re getting the nutrition you need to stay healthy. Some healthcare professionals recommend diets that are high in unprocessed foods, fruits, and vegetables and low in red meat and sugar. You may also want to focus on foods that are high in protein and calcium, like kale and whole milk products, to protect your bone health.

A healthy diet can also help with memory problems, which some people experience as part of menopause. If maintaining a healthy weight has been difficult during menopause, prioritizing nutrition might be beneficial for that as well.

If you’re not sure what to focus on when it comes to making dietary changes, your doctor can help you make a plan or refer you to a registered dietitian.

You’re not alone. Opening up to others about your experiences during menopause can be beneficial. Although opening up to others can feel vulnerable and scary, many perimenopausal and menopausal women have found it helpful to reach out to their support systems.

Joining a support group — either online or in person — is another way to seek support. Talking to other perimenopausal or menopausal women can help you feel less alone. They may also have other self-care tips they can share with you.

Smoking can cause a variety of health issues, especially during menopause. Smoking can be related to sleep problems, memory issues, hot flashes, weaker bones, and early menopause. Quitting smoking can be beneficial for your overall health.

Alcohol can be connected to hot flashes, sleep problems, mental health problems (like anxiety and depression), weaker bones, and an increased risk of breast cancer. Cutting back on your alcohol intake may decrease these risks and improve some of your symptoms. Medical experts say that women should limit their alcohol intake to one drink per day.

If you want to stop smoking or drink less alcohol, but you’re not sure where to start, your doctor is a great resource. They can connect you to medications, resources, support groups, and more to help you meet your goals.