20 Ways to Manage Menopause Symptoms
Managing menopause symptoms is about embracing simple, empowering strategies to stay calm, balanced, and vibrant during this transformative life stage.
- Alyana Aguja
- 5 min read
Menopause is a normal life transition that brings challenges and opportunities for growth in its wake. Whether dealing with hot flashes and mood swings, increasing energy levels, or improving sleep, simple strategies can make this phase empowering and transformative. By embracing self-care, mindfulness, and healthy habits, you can easily navigate menopause and rediscover your inner strength.
1. Hydrate Like a Pro
Bluewater Sweden from Unsplash
Staying hydrated isn’t just about drinking water—infuse it with lemon, cucumber, or mint for a refreshing twist. Proper hydration helps regulate body temperature and reduces bloating, which is a typical menopause woe. Make it fun by getting a stylish water bottle you’ll want to carry everywhere.
2. Cool the Night Down
Yoris Yunanda from Unsplash
Are you waking up because of hot flashes? Use cooling sheets or a bedside fan to transform your bedroom into a serene, chilled sanctuary. You can even wear the latest sleepwear that helps wick moisture from the body.
3. Mindful Breathing
Steven Erixon from Unsplash
Deep breathing is soothing and can reduce the frequency and severity of hot flashes. Please take a few minutes each morning or when one is coming on to breathe in slowly and deeply, focusing on a steady rhythm. Bonus: It’s one easy way to find zen in your day.
4. Herbal Allies
Brittany Neale from Unsplash
Black cohosh, red clover, and evening primrose oil are three of the most popular herbal remedies for alleviating menopause symptoms. Of course, always consult your health care provider before using any remedy, but many find these natural supports helpful. Pair them with calming chamomile tea for a soothing evening ritual.
5. Dress in Layers
Nick de Partee from Unsplash
Menopause can cause your internal thermostat to feel broken. Dressing in layers allows you to adjust on the fly, whether a hot flash hits or a chilly moment sneaks up. Stick to breathable fabrics like cotton and linen for extra comfort.
6. Power Up with Protein
Jametlene Reskp from Unsplash
Muscle loss is also common during menopause, so protein can help. Consuming lean meats, fish, beans, and nuts will keep your body strong and energized. A protein-rich smoothie can also quickly quench a snacking attack.
7. Stress Less with Yoga
kike vega from Unsplash
Yoga is a fantastic stress reliever and can help with joint pain and flexibility. Try poses like a child’s pose and a downward dog to release tension in your body. Find a gentle yoga class or follow online tutorials explicitly designed for menopause.
8. Snack Smarter
Peppe Ragusa from Unsplash
Goodbye, sugar crashes and spikes. Balanced snacks are your answer. Nuts, seeds, or a piece of fruit with a dollop of nut butter could stabilize blood sugar and lower irritability. It’s all about fueling your body to keep it steady and happy.
9. Celebrate Your Sleep
Jan Kopřiva from Unsplash
Sleep disruptions are common, but a good bedtime routine can improve your odds. Switch off the screens and opt for a book or soothing music instead. Even aromatherapy with lavender can send you off to sleep.
10. Exercise Your Strength
Gursimrat Ganda from Unsplash
Weightlifting isn’t just for gym bros; it’s also a meaningful way to build bone density and fight off menopause-related muscle loss. If you’re new to it, start with light weights or resistance bands. Consistency beats intensity; even 20 minutes a few times a week makes a difference.
11. Keep Moving
Greg Rosenke from Unsplash
Regular exercise can help with everything from mood swings to weight management. Find something you enjoy—walking, dancing, swimming—and aim for 30 minutes most days. It’s not just about fitness; it’s your time to feel alive and energized.
12. Explore Acupuncture
Antonika Chanel from Unsplash
Acupuncture is not just about killing pain but can also mitigate hot flashes and sleep disorders. Also, those tiny needles relax and ease stress. Seek an accredited practitioner and try this ancient therapy.
13. Monitor Your Triggers
Fernando Andrade from Unsplash
Hot flashes and mood swings often have triggers such as caffeine or spicy food. It is best to write a journal of what you eat and do so that patterns can be identified. Once triggers are known, avoiding them would be much easier.
14. Prioritize “Me Time”
CRYSTALWEED from Unsplash
The menopause period is the best time to concentrate on self-care. This could be a hobby, a bubble bath, or a quiet walk. It will do you good if your mind is happy and the body follows.
15. Laugh It Off
Akshar Dave from Unsplash
There is no better medicine for moods than watching a funny movie or sharing a joke with your friends. I even attend some comedies. The mood boost and stress-reduction endorphins will be your bonus.
16. Boost Your Diet With Omega-3
ANIRUDH from Unsplash
Omega-3 fatty acids support brain health and reduce inflammation, which is excellent for joint pain and mood. They are found in fatty fish like salmon, chia seeds, and walnuts. A drizzle of flaxseed oil over your salad is a quick way to boost your intake.
17. Boost Your Vitamin D
Nicolas Solerieu from Unsplash
Vitamin D is essential for bone health. During menopause, bones may weaken; thus, it would be nice to be under the sun for 10-15 minutes each day or complement your diet with fortified foods. If a supplement is required, consult your doctor.
18. Spice Up Your Love Life
gaspar zaldo from Unsplash
Intimacy can change due to menopause, but that doesn’t mean the romance ends. With open communication, it’s not a problem, and there are lubricants and moisturizers to make things interesting again. It’s time for this new chapter of discovery and growth.
19. Discover Meditation Again
Dingzeyu Li from Unsplash
A daily meditation can reduce anxiety and enhance focus, even if it’s just five minutes. Apps like Calm or Headspace make it easy to get started. With time, you’ll notice a calmer mind and a more resilient outlook.
20. Seek Community
Priscilla Du Preez from Unsplash
Connect with others who understand what you’re going through—support groups or online forums can be a goldmine. Sharing tips and stories can be empowering and reassuring. You’ll realize you’re not alone, and that’s priceless.