8 Menopause Self-Care Tips to Manage Symptoms Naturally

Estimated Reading Time: 11 minutes

Published on: 28 Sep 2025

Menopause marks the end of a woman’s reproductive years. This natural biological process occurs between the ages of 45-55. It’s a natural phase in women’s lives that brings a lot of changes in their bodies. Their ovaries do not produce eggs anymore and estrogen and progesterone levels begin declining. The shift in the hormones leads to various symptoms. While some women experience no symptoms, others may have moderate to severe menopause symptoms last several years, at times even a decade.

Understanding menopause and its symptoms is essential to navigating through this crucial phase of women's lives. You may find a lot of treatments and medications all over the internet. If you're looking for natural alternatives or natural remedies for menopause, we've compiled a list of the top 8 best menopause self-care practices to help you manage menopause symptoms naturally and effectively.

Quick Update Time

A new study from UVA Health and the Flo women's health (2023) reveals that more than half (55.4%) of women aged 30 to 35 are already experiencing moderate to severe menopause-related symptoms. The number increases to 64.3% in women aged 36 to 40. However, despite experiencing menopause symptoms, most women don't seek help until they are 56 or older.

According to the latest update from the SWAN study (2024), vasomotor symptoms such as hot flashes can last an average of about 7.4 years.

What are the Symptoms of Menopause?

Women begin experiencing menopause symptoms way before it actually starts- during the transition phase called Perimenopause. However, most women fail to recognize these early signs. Menopause symptoms can be physical or emotional, including:

Hot flashes (also known as hot flushes)

Night sweats

Mood swings

Sleep troubles

Memory problems

Headaches

Vaginal dryness

Joint pain

Changes in libido

Research also points to less-talked-about symptoms like heart palpitations, anxiety, changes in skin and hair, and a shift toward abdominal weight gain.

Also Read: Is Cortisol Making Your Menopause Worse?

Also Read: 5 Ways Menopause Can Impact Your Career

8 Menopause Self-Care Practices to Manage Symptoms

“Menopause is not the end of quality life, it's instead the beginning of a new, empowering chapter in a woman's life.”

When it comes to natural remedies, lifestyle changes are often the first step in managing menopause symptoms naturally.

Here are the 8 natural remedies for menopause symptoms relief to approach and go through perimenopause & menopause phases with confidence and ease:

1. Nourish to Flourish

The very first menopause self-care tip is a balanced diet. Focus on a nutrition-rich diet during menopause. It is essential to get the right vitamins, minerals, and other important nutrients to support your metabolism and overall well-being.

Include whole foods, fruits, vegetables, whole grains, and lean proteins to support complete health.

Avoid foods that may trigger hot flashes and night sweats. Limit your intake of caffeine, processed foods, alcohol, spicy and sugary foods, and say no to smoking.

Include calcium and vitamin D to prevent bone loss and avoid the risk of osteoporosis, which is common during menopause.

Weight management is important to alleviate menopause symptoms. Do not skip your meals as irregular eating may make weight management even more difficult.

A Mediterranean-style diet, rich in olive oil, legumes, fish, and vegetables may help reduce hot flashes while also supporting your bones and heart.

Women need a bit more protein in midlife to keep muscles strong and support a healthy metabolism.

2. Keep Your Body Well Hydrated

The decline in estrogen levels can leave you feeling dehydrated. Your body may feel dry and irritated.

Drinking enough water throughout the day can help prevent menopause symptoms like headaches and hot flashes.

Drink 8 to 12 glasses of water to stay hydrated, prevent dryness, and keep your skin healthy.

An easy way to cool down is by having a glass of cold water. It can also help you regulate body temperature.

Do not forget to leave a glass of cold water by your bed and have it when needed to avoid night sweats.

3. Keep Your Body Moving

Exercise and staying physically active is one of the best ways to feel your best during menopause. It also helps take care of your heart health.

Incorporate exercise into your daily routine to stay active, lift your mood, improve energy, and manage weight.

Practicing yoga and meditation can help you get rid of stress and anxiety.

Regular exercise is also helpful in maintaining healthier bones and joints.

Physical exercise is also associated with better sleep and helps clear brain fog.

Strength training can help maintain bone density, support metabolism, and reduce the risk of osteoporosis.

Pelvic floor exercises can strengthen muscles that support the bladder and can help prevent urinary issues common during menopause.

4. Make Time for Those Who Matter

Menopause not only affects you physically but also emotionally. Changing hormones can take a toll on your mental and emotional health, leading to feelings of stress and anxiety. But, here is what you can do:

Reach out for support from your loved ones and talk about how you feel. Staying connected with family and friends can help a lot in dealing with mood swings, anxiety, and depression.

Carve out time just for you. Enjoy your ‘me time' to recharge and do anything that makes you happy. Maintaining a journal, playing music, dancing freely, and just indulging in a hobby can work wonders for you.

5. Recharge with Quality Sleep

Do not underestimate the potential of quality sleep as a key part of menopause self-care. One of the worst things menopause can do to you is cause poor sleep patterns. Prioritizing healthy sleeping habits can help you out to have restful sleep.

Ensure that your bedroom's environment is comfortable and calming. You can get help from soothing scents such as lavender, which is known for its calming properties. Keeping the lights dim is another plus point.

Stay away from the screen and stop using your electronic devices like phones, televisions, laptops, and computers at least 30 minutes before sleeping.

Wear comfortable and cozy sleepwear clothes.

Keep a cool pack for hot flashes ready to use in case you need it during the night.

Regular exercise can also improve sleep and mood during menopause.

Better Sleep with CBT-I (Cognitive Behavioral Therapy for Insomnia)

A 2024 study found that Cognitive Behavioral Therapy for Insomnia (CBT-I) helps menopausal women sleep better, reduces night-time wake-ups, and eases insomnia. The improvements lasted for up to six months, making it a safe, natural way to get quality rest during menopause.

6. Keep Cool and Stay Cozy

Hot flashes and night sweats are very common during perimenopause and menopause. Find ways to keep cool to stay away from them.

Consume plenty of fluids like water and fresh juices to stay hydrated and cool.

Choose your clothing wisely. Get your hands on breathable fabrics like cotton and linen as they can help regulate body temperature.

Not just your clothing but your bedding, sheets, and blankets should also be made with natural and lightweight fabrics to help you keep calm.

Another trick that most women swear by is to choose layers while dressing up. You can add or remove them depending on whether you feel warm or cold. A denim jacket on top of a cotton T-shirt is all you need.

7. Master the Art of Stress-Free Living

Since menopause affects your entire body, including your physical, mental, and emotional health, it is essential to care for your overall well-being during this time. Research indicates that women with strong social support networks report fewer mood symptoms during menopause.

The next menopause self-care tip that we suggest is to manage your stress well to get through this phase of age with ease.

Try yoga or a brisk walk in nature to promote relaxation and stress reduction.

Mindful breathing or meditation helps you keep your mind calm and reduce anxiety.

Try journaling, practicing gratitude, or reading a good book to nurture inner peace.

Talking to friends or others going through similar situations can offer support and alleviate feelings of isolation.

8. Keep Your Hormones in Harmony

Menopause is all about the hormonal changes happening inside women's bodies. Discuss hormone therapy with your healthcare provider if you find menopause symptoms are severe. Alternative therapies such as cognitive behavioral therapy or hypnosis can also be considered to manage vasomotor symptoms like hot flashes and night sweats.

You may also opt for natural supplements to support your hormonal health. Some popular options include:

Black Cohosh: This is a herb commonly used as a supplement to manage menopausal symptoms such as hot flashes, night sweats, and other menopause symptoms.

Soy Isoflavones: They contain plant-based compounds that mimic estrogen and may help balance hormone levels.

Red Clover: This has phytoestrogens that may help reduce hot flashes and support hormone balance.

Maca Root: The root is known for supporting hormone balance and energy levels and reducing menopause-related symptoms.

Chaste Tree Berry (Vitex agnus-castu): It helps regulate progesterone levels and may reduce PMS and menopause symptoms.

Evening Primrose Oil: Contains gamma-linolenic acid (GLA), which may support hormone production and alleviate hot flashes.

Vitamin E: This is known for its antioxidant properties and its potential to ease hot flashes and improve skin health.

Dong Quai: Often used in traditional medicine to support menstrual health and ease symptoms of menopause. However, scientific evidence for this is limited.

Ashwagandha: An adaptogen that helps manage stress and may support overall hormonal balance.

Geranylgeraniol GG: This hidden compound is known to support bone health and prevent risk of osteoporosis by helping in the synthesis of vitamin K2. GG is also a key building block for hormone production and balance.

To Make it Easy For You

1. Hormone Replacement Therapy Explained: Hormone replacement therapy (HRT) relieves menopause symptoms by replacing hormones like estrogen and progesterone, available as pills, patches, or creams. Consult a healthcare provider before starting.

2. Cognitive Behavioral Therapy Explained: Cognitive Behavioral Therapy (CBT) helps you change negative thought patterns and behaviors. It focuses on solving current problems and improving mental health by teaching coping strategies, often used for anxiety, depression, and stress.

3. Hypnosis Explained: Hypnosis is a relaxation technique that helps change behaviors and manage issues like pain, stress, anxiety, and insomnia by focusing the mind.

The Bottom Line

Menopause is often associated with negative feelings and poor health. However, navigating perimenopause and menopause doesn't have to feel like an uphill battle. With the right mindset and menopause self-care practices, you can turn this phase into an empowering new chapter of your life.

Staying active and providing your body with proper nutrition, managing stress, and exploring natural supplements like geranylgeraniol GG and vitamin E tocotrienols can make this transition smoother and easier. Embrace the change with positivity, listen to your body, and remember, you've got this! Let menopause be the beginning of a refreshed and vibrant version of you.

Disclaimer: These statements have not been assessed by the FDA. The information contained within this page is for educational purposes only. It is not intended to replace the advice or attention of health care professionals.

Frequently Asked Questions

Q1 How to help yourself with menopause?

You should adopt a balanced diet with fruits, vegetables, whole grains, and lean proteins. Stay active with walking, yoga, or strength training. Prioritize quality sleep and manage stress with mindfulness, meditation, or deep breathing.

Q2: What not to do during menopause?

Avoid smoking, excess alcohol, caffeine, and processed foods. Don’t skip meals, and wear breathable clothing to reduce discomfort.

Q3: What are the 5 stages of menopause?

Perimenopause: Hormone fluctuations and irregular periods.

Menopause: 12 months without a period.

Post menopause: Ongoing phase with reduced symptoms but health risks remain.

Beyond Post menopause: Focus on long-term health management

Q4: What is the best natural menopause relief?

Lifestyle changes are key. A Mediterranean-style diet, regular exercise, quality sleep, and stress management. Supplements like black cohosh or red clover may help but always consult a doctor first.

Q5: What helps with menopause at night?

Keep the bedroom cool, use breathable bedding and layered clothing, stay hydrated, and avoid caffeine or alcohol before bed to reduce night sweats

Q6: How long do menopause symptoms last?

On average, menopause symptoms like hot flashes and night sweats can last around 7 years, though some women may experience them for a shorter or longer period. The duration varies depending on genetics, lifestyle, and overall health.

Q7: Can lifestyle changes reduce hot flashes?

Yes. Avoid triggers like spicy foods, caffeine, and alcohol. Exercise regularly, manage stress with yoga or deep breathing, and maintain a cool sleep environment to ease hot flashes.

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