The Perfect Self Care Routine for Menopause and Perimenopause

Many women struggle to prioritise their self-care in menopause or perimenopause, with either no time to themselves or simply no energy or motivation.

When they do, they’re not sure what to focus on...or they’re unsure where to start or don’t know what will really benefit them.

They get stuck wondering "Will I ever find the time for my own self-care with everything else going on?" or "What the heck will benefit my changing body and mind anyway?!"

When you’re unsure what to do, it’s hard to move forward.

The good news is, you can easily bring order to the chaos! There are definitely simple things that you can do to build the foundations of a perfect self-care routine for menopause and perimenopause.

In this post, I’ll define the specific self care practices needed for you to feel at your best during your perimenopause or menopause and provide 3 solutions tailored for the unique needs of women in this phase of life.

I hope this will give you the perfect roadmap so you can get started on your menopause wellness journey and experience the ultimate outcome: managing your symptoms, calming your mind and being able to deal with absolutely everything life throws at you.

What is the perfect Self Care routine for menopause?

The foundations of a menopause self-care routine involve intentional practices for your physical, emotional and mental well-being. It focuses on relaxation which in turn will help manage your symptoms.

In other words...specific practices aimed at reducing your stress levels, improving your sleep, enhancing your mood and building up your positive self-image.

You'll discover effective ways to stay calm in stressful situations, boost your emotional well-being and nurture your body.

The added benefit is that you'll not only feel better, you’ll feel empowered and be able to navigate the many challenges of the menopause.

Prioritising Sleep

Prioritising your sleep involves establishing a sleep routine that ensures quality and uninterrupted rest.

Sleep is crucial during menopause as it directly impacts mood, energy levels and overall health. Sleep is affected more than ever with symptoms like night sweats and increased cortisol means night time waking is more likely.

Quality sleep promotes hormone balance, reduces stress and enhances your brain function. Many women start on the right track, having often slept well in the past but struggle when they enter perimenopause. Without learning some new sleep rules, they end up feeling exhausted, overwhelmed and unable to cope with daily life.

There is SO MUCH to say here (and I do a whole lot more work on this topic in my work, more on that later). But for now, one of the keys to ensuring restful sleep during menopause is an evening routine that promotes relaxation.

A small and effective step you can take is creating a calming evening environment, signalling to your brain that it's time to wind down and prepare for sleep. This can include dimming lights, limiting phone use (or trying blue light glasses) and either reading a book, taking a bath or not watching anything too exciting on TV!

Read more in my blog 'How to Sleep in Menopause in 5 Steps'

Mindful Movement

Mindful movement involves bringing gentle exercise into EVERY day. These activities focus on body awareness, breathing and relaxation, promoting physical flexibility and emotional well-being.

If you’ve spent hours trying to find something that really helps YOU feel calm but something still feels off - like you’re not getting good vibes or finding the relief that everyone talks about - this is likely the piece that’s missing. Mindful movement can be a game-changer in menopause. With no pressure of intense physical workouts, these activities allow you to connect with your body, enhance flexibility and reduce stress.

Without this, you can do all the other good stuff and still not get that complete sense of calm and balance that you’re striving for.

What can you do?

Find a practice that you enjoy! From yoga or tai chi to forest bathing or simply a walk, find something that you can fit into your life and that you can do regularly.

A really useful technique for initiating mindful movement is to do it at the start of your day, allowing you to centre your thoughts, focus on the present moment and set positive intentions for the day ahead.

Balanced Nutrition & Mindful Eating

The third component involves embracing mindful eating and balanced nutrition.

Mindful eating is the practice of being fully present and aware of the food you consume, your body's hunger and fullness cues, and the sensations associated with eating. It emphasises savouring each bite, understanding your body's nutritional needs and making conscious choices about the foods you eat.

Balanced nutrition focuses on incorporating a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins and healthy fats into your diet to support your health and well-being.

Of course, building a routine which incorporates balanced nutrition on a daily basis will require patience, dedication and a willingness to learn (my work is focused on menopause nutrition and eating well in addition to all the other menopause wellness pillars such as sleep, movement and mindset. Find out more here...)

Begin by paying attention to your eating habits, emotions associated with food, and the physical sensations of hunger and fullness. Mindful eating starts with self-awareness.

Learn about the nutritional needs specific to menopause. Understand how hormones affect metabolism and how certain nutrients can alleviate symptoms and support overall well-being.

Design your meals around a variety of whole foods, emphasising ‘eating the rainbow’ of fruits and vegetables, lean proteins, whole grains and healthy fats. Incorporate foods rich in calcium, vitamin D, and omega-3 fatty acids which are particularly beneficial during menopause.

Read more in my blog 'Everything you Need to Know about the Menopause Diet'

Once you’re done, you’ll be well on your way to boosting your energy levels and optimising your overall well-being so you can navigate the menopause with confidence.

Putting it All Together for Your Perfect Menopause Self Care Routine

There you have it! The 3 foundations for your menopause self care.

It may sound like a lot, but like most things practice makes perfect. Just focus on small, manageable steps, allowing you to integrate them into your daily life.

This will help you build a strong foundation for your well-being during perimenopause and menopause and will form an important part of your overall menopause wellness journey.

What’s next? Download your FREE copy of my Menopause Health Guide

If you need help getting started on your menopause wellness journey, my FREE Menopause Health Guide will help you learn more about the simple lifestyle shifts necessary to balance your hormones and thrive during the perimenopause and menopause.

DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics or products covered on this page.