{"id":73251,"date":"2025-06-04T06:48:52","date_gmt":"2025-06-04T06:48:52","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=73251"},"modified":"2025-06-04T06:48:52","modified_gmt":"2025-06-04T06:48:52","slug":"menopause-self-care","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/","title":{"rendered":"A Guide to Menopause Self-Care"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/#What_Is_Menopause\" >What Is Menopause?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/#What_Are_the_Symptoms_of_Menopause\" >What Are the Symptoms of Menopause?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/#What_Is_Menopause_Belly\" >What Is Menopause Belly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/#How_to_Cope_with_Menopause_Naturally\" >How to Cope with Menopause Naturally<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/#How_to_Manage_Menopausal_Symptoms_Naturally\" >How to Manage Menopausal Symptoms Naturally<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/#Natural_Menopause_Treatments_to_Ease_Symptoms\" >Natural Menopause Treatments to Ease Symptoms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/#Foods_That_Help\" >Foods That Help\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/#Intermittent_Fasting_for_Menopause\" >Intermittent Fasting for Menopause<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/#Menopause_Support\" >Menopause Support<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Menopause. Just the word can bring up a mix of emotions, right? Maybe you&#8217;re feeling a little anxious and uncertain about what&#8217;s to come, or you may feel completely ready to embrace this new chapter in your life. Either way, you&#8217;re in the right place.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Menopause_Self-Care\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Meal-Plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide is all about empowering you to navigate menopause with grace and self-love.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;ll get into the nitty-gritty of what menopause is and how to thrive during this journey. Because here&#8217;s the thing: menopause isn&#8217;t something to fear or suffer through. It&#8217;s a natural part of life. With the right tools and mindset, you can make it an empowered time in your life.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Menopause\"><\/span><strong>What Is Menopause?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Think of <\/span><a href=\"https:\/\/betterme.world\/articles\/life-after-menopause\/\"><span style=\"font-weight: 400;\">menopause<\/span><\/a><span style=\"font-weight: 400;\"> as the next exciting part of your life. On average, it starts around age 51, but every woman is different and it can start earlier or later.\u00a0 It&#8217;s the natural time that comes after your childbearing years. It&#8217;s when your your hormone levels decrease and your periods stop [<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/menopause\/what-menopause#symptoms\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">]. This change is a big milestone and a sign of your strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During menopause, your body goes through some major changes. Here&#8217;s what you need to know:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hormonal Shift:<\/b><span style=\"font-weight: 400;\"> Your ovaries stop releasing eggs on a monthly basis. Your body also produces less estrogen and progesterone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight and Body Composition:<\/b><span style=\"font-weight: 400;\"> You may gain weight more easily. Your body starts to use energy in a different way and your fat cells change.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bone Health:<\/b><span style=\"font-weight: 400;\"> In the first few years after menopause, you may lose bone density at a rapid rate. This increases your risk of osteoporosis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle and Joints:<\/b><span style=\"font-weight: 400;\"> You may experience a loss of muscle mass at a higher rate than before. The joint may also become stiff and achy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Skin and Hair:<\/b><span style=\"font-weight: 400;\"> Your skin and hair may become drier and thinner.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember, everyone&#8217;s experience of menopause is unique. It&#8217;s all about understanding the changes and taking steps to support your health and well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s a time to think about how far you&#8217;ve come and to get excited about what&#8217;s next. With the right mindset and tools, you can embrace menopause. It&#8217;s a powerful journey of growth and good health.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Menopause_Self-Care\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73150\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/BP-127-workout-plan-for-women-over-40-1024x640.png\" alt=\"menopause self-care\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/BP-127-workout-plan-for-women-over-40-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/BP-127-workout-plan-for-women-over-40-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/BP-127-workout-plan-for-women-over-40-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/BP-127-workout-plan-for-women-over-40-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/BP-127-workout-plan-for-women-over-40.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Symptoms_of_Menopause\"><\/span>What Are the Symptoms of Menopause?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Menopause is a natural part of life for people with ovaries. It happens when you haven&#8217;t had a period for 12 months in a row. This means your ovaries have stopped making estrogen and releasing eggs.\u00a0 Once in menopause, you can no longer become pregnant.\u00a0<\/span><\/p>\n<p><b>Common symptoms of menopause include:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hot flashes:<\/b><span style=\"font-weight: 400;\"> These are sudden feelings of very high heat. Menopause can also cause heavy sweating and a fast heartbeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Night sweats:<\/b><span style=\"font-weight: 400;\"> These are hot flashes that happen at night and can wake you up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Changes in periods:<\/b><span style=\"font-weight: 400;\"> Your periods may become heavier or lighter leading up to menopause. They may be longer or shorter before they stop completely, which signals the onset of menopause.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vaginal dryness:<\/b><span style=\"font-weight: 400;\"> This can make sex uncomfortable, also known as <\/span><a href=\"https:\/\/betterme.world\/articles\/dyspareunia-menopause\/#What_Is_Dyspareunia\"><span style=\"font-weight: 400;\">dyspareunia<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mood swings:<\/b><span style=\"font-weight: 400;\"> Some people feel anxious, depressed, or irritable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Trouble sleeping:<\/b><span style=\"font-weight: 400;\"> Night sweats and hot flashes can wake you up. Stress and anxiety can also make it difficult to sleep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight gain:<\/b><span style=\"font-weight: 400;\"> Many people gain a few pounds during menopause.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hair loss:<\/b><span style=\"font-weight: 400;\"> You may lose hair on your head or grow more on your face.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Changes in sex drive:<\/b><span style=\"font-weight: 400;\"> Some people want sex less often, while others want it more often.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Menopause_Self-Care\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<p><b>Less common symptoms of menopause include:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Urinary problems:<\/b><span style=\"font-weight: 400;\"> You may pee more often. You may also leak urine or get urinary tract infections more often.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Electric shock sensation:<\/b><span style=\"font-weight: 400;\"> This is a quick, sharp feeling under your skin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Memory problems:<\/b><span style=\"font-weight: 400;\"> Some people have difficulty remembering things.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/yoga-for-menopause\/\">Yoga For Menopause: 7 Easy Poses to Ease Menopausal Symptoms<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Menopause_Belly\"><\/span><strong>What Is Menopause Belly?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Menopause can lead to weight gain. It mainly occurs around the waist, which is known as &#8220;<\/span><a href=\"https:\/\/betterme.world\/articles\/menopause-belly\/\"><span style=\"font-weight: 400;\">menopause belly<\/span><\/a><span style=\"font-weight: 400;\">&#8220;. This shift in body composition is due to hormonal changes. You will see a decrease in estrogen.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ways to help with menopause belly include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regular exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A balanced diet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintaining a healthy lifestyle<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Adding strength training exercises is especially helpful as it helps build muscle mass. This can further support weight management. It also reduces stress through techniques such as <\/span><a href=\"https:\/\/betterme.world\/articles\/yoga-for-menopause\/\"><span style=\"font-weight: 400;\">yoga<\/span><\/a><span style=\"font-weight: 400;\"> or meditation.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Menopause_Self-Care\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73088\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5202-Yoga-Sequence-for-Beginners-1024x640.png\" alt=\"Menopause Self-Care\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5202-Yoga-Sequence-for-Beginners-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5202-Yoga-Sequence-for-Beginners-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5202-Yoga-Sequence-for-Beginners-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5202-Yoga-Sequence-for-Beginners-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5202-Yoga-Sequence-for-Beginners.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Cope_with_Menopause_Naturally\"><\/span><strong>How to Cope with Menopause Naturally<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Menopause self-care involves a variety of natural ways to ease menopausal symptoms. Regular exercise is a great first step to help manage your symptoms. Here\u2019s how exercise helps (<\/span><a href=\"https:\/\/news.uams.edu\/2024\/04\/19\/mind-over-menopause\/#:~:text=Exercise%20regularly%20%E2%80%94%20Regular%20exercise%20boosts,health%20and%20a%20stable%20mood.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improves physical and emotional health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduces anxiety and mood swings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lessens stress<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Eating a <\/span><a href=\"https:\/\/betterme.world\/articles\/the-menopause-diet-5-day-plan-to-lose-weight\/\"><span style=\"font-weight: 400;\">healthy menopause diet<\/span><\/a><span style=\"font-weight: 400;\"> and practicing mindfulness can also help. You should aim for at least seven hours of high-quality sleep per night.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Manage_Menopausal_Symptoms_Naturally\"><\/span><strong>How to Manage Menopausal Symptoms Naturally<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s essential to understand that menopause is a natural phase of life. It cannot be reversed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, menopause self-care routines can be designed to alleviate and manage its symptoms more effectively. You can promote your well-being through [3]:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regular exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A balanced diet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/is-4-hours-of-sleep-enough\/\"><span style=\"font-weight: 400;\">Getting quality sleep<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Adding supplements and mind-body therapies can also help manage menopause symptoms. You should consider supplements such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/omega-3-weight-loss\/\"><span style=\"font-weight: 400;\">Omega-3 fatty acids<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/\"><span style=\"font-weight: 400;\">Vitamin D<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/prebiotic-vs-probiotic-foods\/\"><span style=\"font-weight: 400;\">Probiotics\u00a0\u00a0<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Mind-body therapies such as the following can help manage stress and anxiety:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/somatic-meditation\/\"><span style=\"font-weight: 400;\">Meditation<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses-for-balance\/\"><span style=\"font-weight: 400;\">Yoga<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Acupuncture\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Always consult a healthcare provider before you start any new supplements or therapies. Let\u2019s dive deeper into other natural menopause treatments.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Natural_Menopause_Treatments_to_Ease_Symptoms\"><\/span><strong>Natural Menopause Treatments to Ease Symptoms<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Menopause can be tough, but there are many natural ways to feel better. Here are some things that can help (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8738851\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li><b> Eat Healthy Foods:<\/b><span style=\"font-weight: 400;\"> Eating a lot of fruits, vegetables, and lean proteins can make you feel better. Drinking plenty of water and eating foods with omega-3s can also help.<\/span><\/li>\n<li><b> Exercise Regularly:<\/b><span style=\"font-weight: 400;\"> Doing some kind of physical activity every day, such as yoga or a short walk, can make symptoms less severe. Exercise can also help you sleep better and improve your mood.<\/span><\/li>\n<li><b> Take Vitamins and Minerals:<\/b><span style=\"font-weight: 400;\"> Vitamins such as vitamin E and omega-3s may help alleviate your symptoms. Always talk to your doctor before you start to take any new vitamins or minerals.<\/span><\/li>\n<li><b> Try Herbal Remedies:<\/b><span style=\"font-weight: 400;\"> Some herbs may help with hot flashes and other symptoms. However, herbs can interact with medicines, so always talk to your doctor first.<\/span><\/li>\n<li><b> Find Ways to Manage Stress:<\/b><span style=\"font-weight: 400;\"> Stress can make menopause symptoms worse. Doing things that help you relax, such as meditation and deep breathing, can make you feel a lot better.<\/span><\/li>\n<li><b> Consider Acupuncture:<\/b><span style=\"font-weight: 400;\"> Acupuncture involves having small needles placed in your skin. A professional does this to help you feel better. Some studies have shown it can make hot flashes less severe and help you sleep better.<\/span><\/li>\n<li><b> Try Reflexology:<\/b><span style=\"font-weight: 400;\"> Reflexology involves massaging parts of your body. It can help you relax and may make menopause symptoms less severe.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Menopause_Self-Care\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72880\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/559-the-menopause-diet-5-day-plan-to-lose-weight-1024x640.png\" alt=\"menopause self-care\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/559-the-menopause-diet-5-day-plan-to-lose-weight-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/559-the-menopause-diet-5-day-plan-to-lose-weight-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/559-the-menopause-diet-5-day-plan-to-lose-weight-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/559-the-menopause-diet-5-day-plan-to-lose-weight-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/559-the-menopause-diet-5-day-plan-to-lose-weight.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_That_Help\"><\/span><strong>Foods That Help\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Adding the right foods to your diet can be a powerful part of menopause self-care. Here are some key nutrients and the foods that provide them:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calcium:<\/b><span style=\"font-weight: 400;\"> Essential for bone health, which is particularly important during menopause. Foods that are rich in calcium include (<\/span><a href=\"https:\/\/app.hyperwriteai.com\/personalassistant\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Green leafy vegetables such as kale and broccoli<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vitamin D:<\/b><span style=\"font-weight: 400;\"> Helps your body absorb calcium. You can find vitamin D in (6):<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Fatty fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Fortified dairy products<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Mushrooms<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Omega-3 fatty acids:<\/b><span style=\"font-weight: 400;\"> These healthy fats support heart health. This is a priority for postmenopausal women to prevent disease. Try the following (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/fats\/fish-and-omega-3-fatty-acids\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Salmon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Chia seeds<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Phytoestrogens:<\/b><span style=\"font-weight: 400;\"> Plant-based compounds that mimic estrogen in the body. This may help balance hormones and relieve symptoms. You can find phytoestrogens in (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4389700\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Soy products such as tofu and tempeh<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Flaxseeds<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><strong>Menopause Supplements<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Here are some supplements that can be added to a self-care regimen and their benefits (<\/span><a href=\"https:\/\/www.webmd.com\/menopause\/ss\/slideshow-menopause\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vitamin D and Calcium<\/b><span style=\"font-weight: 400;\">: Support bone health.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ground Flaxseed<\/b><span style=\"font-weight: 400;\">: May help some women with mild symptoms by providing phytoestrogens and omega-3 fatty acids <\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Isoflavones, Phytoestrogens, and &#8220;Plant-Based Hormones&#8221;<\/b><span style=\"font-weight: 400;\">: Common ingredients in menopause supplements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Black Cohosh<\/b><span style=\"font-weight: 400;\">: Ingredient in menopause supplements.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dong Quai<\/b><span style=\"font-weight: 400;\">: Found in supplements for menopause relief. They help with hormone balance, night sweats, mood, and more.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low-Dose Estrogen and Progesterone Hormones<\/b><span style=\"font-weight: 400;\">: Often called hormone therapy, estrogen and progesterone supplements should be started within a few years of the onset of menopause and effectively relieve many menopausal symptoms.\u00a0 Talk to your doctor if you want to learn more about hormone therapy (<\/span><a href=\"https:\/\/www.npr.org\/sections\/health-shots\/2024\/05\/01\/1248525256\/hormones-menopause-hormone-therapy-hot-flashes\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Please note that these supplements may be beneficial. However, the effectiveness is not scientifically proven and some of them can be dangerous.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/weight-loss-after-menopause-5-surprise-foods-to-avoid\/\">Weight Loss After Menopause 5 Surprise Foods to Avoid<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Intermittent_Fasting_for_Menopause\"><\/span><strong>Intermittent Fasting for Menopause<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-for-menopause\/\"><span style=\"font-weight: 400;\">Intermittent fasting<\/span><\/a><span style=\"font-weight: 400;\"> can be an effective part of menopause self-care. By restricting your eating window, you can give your body a break. It ends the constant food processing and can lead to weight loss for some women.\u00a0 (<\/span><a href=\"https:\/\/www.webmd.com\/healthy-aging\/what-to-know-about-intermittent-fasting-for-women-after-50\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It may help manage weight. It can also increase energy levels, and improve metabolic health during menopause. Some women also report reduced hot flashes and improved mood. Here are some fasting options:<\/span><\/p>\n<p style=\"text-align: center;\"><b>16:8 Method<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fasting for 16 hours and eating during an 8-hour window<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Example: Stop eating at 8 pm, don&#8217;t eat again until 12 pm the next day<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>5:2 Diet<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat at typical times for 5 days of the week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On the other 2 days, restrict your calorie intake to 500-600 calories per day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Example: On Tuesday and Friday, restrict your calories. Eat typically on the other 5 days.\u00a0<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Alternate-Day Fasting<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate between days of normal eating and days of calorie restriction<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Example: Eat normally on Monday, Wednesday, Friday and restrict your calories on Tuesday, Thursday, and Saturday<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Eat-Stop-Eat<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fast for 24 hours once or twice a week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Example: Stop eating at 8 pm and don&#8217;t eat again until 8 pm the next day<\/span><\/li>\n<\/ul>\n<p><b>Important Considerations for Menopausal Women<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hormone Levels:<\/b><span style=\"font-weight: 400;\"> Fluctuating hormone levels leading up to\u00a0 menopause can impact hunger and fullness cues. Listen to your body and eat when you\u2019re hungry, then stop when you\u2019re satisfied.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bone Health:<\/b><span style=\"font-weight: 400;\"> Ensure adequate calcium and vitamin D intake on eating days. This will help support bone health.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hot Flashes:<\/b><span style=\"font-weight: 400;\"> Staying hydrated during fasting periods can help reduce hot flashes. You can see the frequency and severity of hot flashes lessen.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Energy:<\/b><span style=\"font-weight: 400;\"> If fatigue increases, consider shortening fasting periods. You can also try switching to a less restrictive method.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consult a Doctor:<\/b><span style=\"font-weight: 400;\"> You should do this before starting any fasting regimen. This is particularly true if you\u2019re taking medications or if you have underlying health concerns.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to consult a healthcare provider before you start intermittent fasting. They can help determine the best approach for your individual health needs and ensure that it&#8217;s safe for you.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Menopause_Self-Care\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72877\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/menopause-workout-cover-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/menopause-workout-cover-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/menopause-workout-cover-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/menopause-workout-cover-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/menopause-workout-cover-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/menopause-workout-cover-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Menopause_Support\"><\/span><strong>Menopause Support<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Menopause is a natural part of life. However, it can bring significant physical and emotional changes. Having a strong support network is essential for managing this period of life.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It will also help you thrive during this <\/span><a href=\"https:\/\/betterme.world\/articles\/over-40-and-transitioning-to-menopause\/\"><span style=\"font-weight: 400;\">transition<\/span><\/a><span style=\"font-weight: 400;\">. You should surround yourself with loved ones and seek help from professionals. People who understand your experience are also important (<\/span><a href=\"https:\/\/www.mdpi.com\/2673-4184\/4\/1\/5\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p style=\"text-align: center;\"><b>Loved Ones: Your Personal Support System<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Open Communication:<\/b><span style=\"font-weight: 400;\"> Share your feelings and symptoms with family and friends. Their understanding and patience can make a big difference.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Help When Needed:<\/b><span style=\"font-weight: 400;\"> Don&#8217;t be afraid to ask for help with errands or household tasks. This can be particularly helpful on challenging days.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Emotional Support:<\/b><span style=\"font-weight: 400;\"> Loved ones can provide a supportive\u00a0 ear and comforting presence. You&#8217;ll need this during emotional ups and downs.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Professionals: Expert Guidance and Care<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthcare Providers:<\/b><span style=\"font-weight: 400;\"> Regular check-ins with your doctor or gynecologist are vital. They will help manage your health and symptoms during menopause.\u00a0 Talk to your provider about hormone therapy and if it is right for you.\u00a0\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mental Health Professionals:<\/b><span style=\"font-weight: 400;\"> Counseling can be quite helpful. They will guide you in navigating mood changes and stress. You should consider therapy or support groups.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alternative Therapies:<\/b><span style=\"font-weight: 400;\"> Acupuncture, massage, and other holistic approaches can complement medical care. They also promote well-being.<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Menopause_Self-Care\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<p style=\"text-align: center;\"><b>Peer Groups: Connection and Community<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Online Forums:<\/b><span style=\"font-weight: 400;\"> Menopausal websites and social media groups provide a space to share. You can also find advice 24\/7 online, but make sure it is provided by credible sources.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>In-Person Support Groups:<\/b><span style=\"font-weight: 400;\"> Local groups offer face-to-face connections. Talking with others who are going through similar changes helps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Workshops and Events:<\/b><span style=\"font-weight: 400;\"> Educational seminars and menopause-focused events can provide valuable information. You can also connect with others who are having similar experiences.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It&#8217;s essential to build a support network that works for you during your menopausal transition. Try different types of support to find what brings you the most comfort and empowerment.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Menopause. Just the word can bring up a mix of emotions, right? Maybe you&#8217;re feeling a little anxious and uncertain about what&#8217;s to come, or you may feel completely ready to embrace this new chapter in your life. Either way, you&#8217;re in the right place.\u00a0 This guide is all about empowering you to navigate menopause [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":73252,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[45],"class_list":["post-73251","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Guide to Menopause Self-Care - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover \u2605 MENOPAUSE SELF-CARE \u27a4 routines, supplements, and diet tips to manage symptoms and promote well-being. Embrace menopause as an exciting new chapter in your life.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Guide to Menopause Self-Care\" \/>\n<meta property=\"og:description\" content=\"Discover \u2605 MENOPAUSE SELF-CARE \u27a4 routines, supplements, and diet tips to manage symptoms and promote well-being. Embrace menopause as an exciting new chapter in your life.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-161-menopause-self-care.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"A Guide to Menopause Self-Care\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/\"},\"wordCount\":2181,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-161-menopause-self-care.png\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Menopause. Just the word can bring up a mix of emotions, right? Maybe you're feeling a little anxious and uncertain about what's to come, or you may feel completely ready to embrace this new chapter in your life. Either way, you're in the right place.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide is all about empowering you to navigate menopause with grace and self-love.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We'll get into the nitty-gritty of what menopause is and how to thrive during this journey. Because here's the thing: menopause isn't something to fear or suffer through. It's a natural part of life. With the right tools and mindset, you can make it an empowered time in your life.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Menopause?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Think of <\/span><a href=\\\"https:\/\/betterme.world\/articles\/life-after-menopause\/\\\"><span style=\\\"font-weight: 400;\\\">menopause<\/span><\/a><span style=\\\"font-weight: 400;\\\"> as the next exciting part of your life. On average, it starts around age 51, but every woman is different and it can start earlier or later.\u00a0 It's the natural time that comes after your childbearing years. It's when your your hormone levels decrease and your periods stop [<\/span><a href=\\\"https:\/\/www.nia.nih.gov\/health\/menopause\/what-menopause#symptoms\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">]. This change is a big milestone and a sign of your strength.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">During menopause, your body goes through some major changes. Here's what you need to know:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Hormonal Shift:<\/b><span style=\\\"font-weight: 400;\\\"> Your ovaries stop releasing eggs on a monthly basis. Your body also produces less estrogen and progesterone.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Weight and Body Compositio ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/\",\"name\":\"A Guide to Menopause Self-Care - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/menopause-self-care\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-161-menopause-self-care.png\",\"description\":\"Discover \u2605 MENOPAUSE SELF-CARE \u27a4 routines, supplements, and diet tips to manage symptoms and promote well-being. 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Just the word can bring up a mix of emotions, right? Maybe you're feeling a little anxious and uncertain about what's to come, or you may feel completely ready to embrace this new chapter in your life. Either way, you're in the right place.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide is all about empowering you to navigate menopause with grace and self-love.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We'll get into the nitty-gritty of what menopause is and how to thrive during this journey. Because here's the thing: menopause isn't something to fear or suffer through. It's a natural part of life. With the right tools and mindset, you can make it an empowered time in your life.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Is Menopause?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Think of <\/span><a href=\"https:\/\/betterme.world\/articles\/life-after-menopause\/\"><span style=\"font-weight: 400;\">menopause<\/span><\/a><span style=\"font-weight: 400;\"> as the next exciting part of your life. On average, it starts around age 51, but every woman is different and it can start earlier or later.\u00a0 It's the natural time that comes after your childbearing years. It's when your your hormone levels decrease and your periods stop [<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/menopause\/what-menopause#symptoms\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">]. This change is a big milestone and a sign of your strength.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">During menopause, your body goes through some major changes. Here's what you need to know:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hormonal Shift:<\/b><span style=\"font-weight: 400;\"> Your ovaries stop releasing eggs on a monthly basis. 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