Self-Care During Menopause: Your Guide to Thriving Through the Transition

Menopause isn’t the end of vitality — it’s the beginning of a new, empowered chapter. It’s a natural phase of life, and with intentional, compassionate self-care, our patients find ways to embrace this change. 

“The women who feel their best during menopause are the ones who listen to their bodies, advocate for their health, and give themselves permission to prioritize self-care,” says Dr. Fliedner, founder of North Texas Vitality.

Taking care of your body, mind, and spirit during this time isn’t optional — it’s essential. From nutrition and sleep to movement and stress management, every small act of self-care supports your well-being during menopause.

Let’s delve into what that self-care looks like. We will offer you practical tips, helpful research, and expert guidance along the way.

Understanding Self-Care During Menopause

Let’s first start with what self-care is and isn’t. 

Self-care isn’t just bubble baths and face masks (though if those help you relax, go for it!). During menopause, self-care means actively supporting your physical health, mental well-being, and emotional resilience — because your body is undergoing significant hormonal shifts that impact every part of your health.

Hormonal fluctuations due to declining estrogen levels affect everything in a woman’s body, from her bone density to her heart health to her mood (Office on Women’s Health). It’s essential to approach the transition with care, realizing that it is a natural part of life. 

This comprehensive self-care guide delves into six major areas of self-care with practical strategies to support your body, mind, and long-term health.

  1. Nutrition
  2. Sleep 
  3. Movement
  4. Stress Management
  5. Hormone Therapy
  6. Emotional Well-Being

1. Nutrition: Fueling Your Body During Menopause

Menopause isn’t just a hormonal shift — it’s also a time when your nutritional needs evolve. As estrogen levels decline, your body needs more support for your bones, muscles, heart, and metabolism. What worked in your 30s and 40s might not be enough to keep you feeling your best now.

Dr. Fliedner often reminds patients, “The way you eat during menopause can either make this transition easier — or add to your symptoms. Your body is asking for a little extra care, and nutrition is one of the best ways to give it.”

Here’s a look at the key changes in nutritional needs during menopause — and why they matter:

1. Increased Calcium for Stronger Bones

Declining estrogen puts your bones at higher risk for osteoporosis. That’s why calcium becomes a top priority during menopause. Women over 50 should aim for about 1,200 mg of calcium per day — up from the 1,000 mg recommended before menopause (Johns Hopkins Medicine).

Good sources include:

  • Dairy products (yogurt, milk, cheese)
  • Leafy greens (kale, spinach)
  • Almonds and fortified foods (like plant milks)

2. Vitamin D: Your Calcium Sidekick

Calcium needs vitamin D to do its job — without enough vitamin D, your body can’t properly absorb calcium. This makes vitamin D essential during menopause. If you’re not getting enough through sunlight or food, supplements may be necessary.

Good sources include:

  • Fatty fish (salmon, tuna)
  • Eggs
  • Sun exposure (with skin protection, of course)

3. Protein to Protect Muscle Mass

Muscle mass naturally declines with age, and menopause speeds up this process due to hormonal changes. To preserve muscle strength and boost metabolism, protein becomes more important than ever.

Dr. Fliedner explains, “Protein isn’t just for athletes — it’s essential for maintaining strength, energy, and even metabolism during menopause.”

Aim to include protein with every meal, from sources like:

  • Lean meats and poultry
  • Fish and seafood
  • Beans, lentils, and tofu
  • Eggs 

4. Healthy Fats for Hormone Balance

Don’t fear fats — the right ones can actually support hormone health and reduce inflammation during menopause. Research suggests that healthy fats may even help manage symptoms like hot flashes (PubMed Central).

Add these healthy fats to your plate:

  • Avocados
  • Nuts and seeds
  • Omega-3-rich fish (salmon, mackerel)
  • Extra virgin olive oil

5. Fiber for Digestion and Blood Sugar Balance

With hormonal shifts come changes in digestion and blood sugar regulation. Fiber helps keep digestion smooth while supporting heart health and helping to manage weight. Women should aim for at least 22 grams of fiber per day, though more is often better (Healthline).

Easy ways to add fiber:

  • Fruits and vegetables (especially berries, pears, and leafy greens)
  • Whole grains (quinoa, oatmeal, whole wheat bread)
  • Nuts, seeds, and legumes

6. Fewer Calories — But Smarter Choices

As metabolism naturally slows down during menopause, many women find they need slightly fewer calories to maintain their weight. However, this doesn’t mean eating less food overall — it means focusing on nutrient-dense foods that fuel your body without empty calories from processed snacks and sugary treats.

Dr. Fliedner adds, “It’s not about deprivation — it’s about choosing foods that truly nourish you. When you fill your plate with nutrient-dense foods, you naturally crowd out the processed stuff.”

7. Hydration: The Overlooked Menopause Essential

Hormonal shifts can affect fluid balance, and some women notice changes in skin hydration, digestion, and even bladder health during menopause. Staying well-hydrated supports all these systems — so aim for about 8-10 cups of water per day (or more if you’re active).

Pro Tip: If plain water feels boring, add lemon, cucumber slices, or a splash of unsweetened herbal tea.

8. Personalized Nutrition: One Size Doesn’t Fit All

Every woman’s menopause journey is unique — so your nutritional needs may look different from your friend’s. Some women need extra iron, others may benefit from more omega-3s, and some may need help managing cholesterol or blood pressure. That’s why it’s smart to consult a healthcare provider to create a nutrition plan tailored to your body. Contact our office to set up an appointment with Dr. Fliedner and his staff.

2. Sleep: Protecting Your Rest When Hormones Disrupt It

    Sleep disturbances are incredibly common during menopause, thanks to fluctuating hormones, night sweats, and increased anxiety. However, good sleep is critical for hormone balance, mental clarity, and emotional stability.

    Better Sleep Strategies:

    • Keep your bedroom cool and dark.
    • Develop a consistent bedtime routine (and power down screens early).
    • Consider magnesium or herbal teas that support relaxation.
    • Talk with Dr. Fliedner about cognitive behavioral therapy for insomnia (CBT-I) if sleep struggles persist.

    Dr. Fliedner’s Tip: “Your body works hard to regulate hormones while you sleep. If menopause is making quality rest difficult, it’s worth exploring targeted solutions — whether that’s supplements, relaxation techniques, or hormone support.”

    3. Movement: Exercise for Strong Bones, a Healthy Heart, and a Clear Mind

      Regular exercise becomes even more important during menopause — not just for weight management, but for bone health, heart health, and mood regulation.

      Strength training helps preserve muscle mass and bone density, while aerobic exercise supports cardiovascular health. And don’t overlook the mood-boosting benefits — exercise is a proven way to ease anxiety and depression.

      Menopause-Friendly Workouts:

      • Strength training 2-3 times per week.
      • Walking, swimming, or cycling for heart health.
      • Yoga or Pilates for flexibility, balance, and stress relief.
      • Group classes or dance for social connection (also important for emotional health!).

      4. Stress Management: Protecting Your Mental and Emotional Health

        Menopause can heighten stress, anxiety, and mood swings — all while you’re juggling work, family, and life changes. That’s why stress management is a pillar of menopause self-care.

        Stress-Reducing Techniques:

        • Daily mindfulness practices — like meditation, breathwork, or journaling.
        • Regular social connection with supportive friends or groups.
        • Time outdoors — nature has measurable stress-relief benefits..
        • Creative outlets — painting, writing, gardening — whatever brings you joy.

        Dr. Fliedner’s Tip: “You can’t eliminate all stress, but you can absolutely control how you respond to it. Small daily habits add up to more resilience.”

        5. Hormone Therapy: Personalized Support When You Need It

          For some women, lifestyle changes aren’t enough to manage severe symptoms like hot flashes, vaginal dryness, or mood swings. That’s where personalized bioidentical hormone therapy can play a valuable role.

          Bioidentical hormones offer safe, tailored options to restore hormonal balance and relieve symptoms. To learn more about how bioidentical hormones can help you, contact our office to make an appointment with Dr. Fliedner and his staff.

          Dr. Fliedner’s Tip: “Every woman’s menopause journey is unique. For some, lifestyle changes do the trick; for others, adding personalized hormone therapy can make a night-and-day difference.”

          6. Emotional Well-Being: Embracing This New Season

            Menopause isn’t just a physical transition — it’s an emotional and psychological shift too. Some women grieve the end of fertility. Others feel uncertain about aging. And many feel caught off guard by the emotional rollercoaster that can come with fluctuating hormones.

            Emotional Self-Care Practices:

            • Practice self-compassion — menopause isn’t a failure, it’s a phase.
            • Seek counseling if anxiety, depression, or grief feel overwhelming.
            • Join menopause support groups to connect with others who get it.
            • Celebrate the freedom and wisdom that come with this life stage.

            Your Self-Care Matters — You Matter

            Here’s the bottom line: Menopause is not the end of your vitality. It’s a new chapter — and one you get to write. Self-care isn’t selfish, it’s essential. By prioritizing your health now, you’re laying the foundation for a strong, vibrant future.

            And you don’t have to figure it all out alone.

            Dr. Fliedner’s Final Thought: “My goal is to empower every woman to take charge of her menopause journey — with science-backed solutions, compassionate care, and a deep understanding of what you’re going through.”

            Need Help Creating Your Menopause Self-Care Plan?

            Dr. Fliedner and the team at North Texas Vitality specialize in personalized care for women navigating perimenopause, menopause, and beyond. If you’re ready to take control of your health and feel like yourself again, schedule a consultation below.