8 Lifestyle Tips for Thriving Through Menopause

Hot flashes. Mood swings. Weight gain. Brain fog. Sleep that never makes you feel fully rested. If any of that sounds familiar, you’re not alone. Millions of women experience these shifts as their hormones fluctuate.

Menopause marks the end of your menstrual cycles and typically begins between your mid-40s and mid-50s. The phase leading up to it, called perimenopause, can start even earlier and bring along a rollercoaster of symptoms that range from annoying to downright disruptive. But here’s the good news: managing menopause doesn’t have to mean simply enduring it. Thriving is possible. Let’s talk about how.

1 - Prioritize Nutrition That Supports Hormonal Health

Food is one of your most powerful tools for managing menopause. A balanced diet can help regulate energy, stabilize mood, support bone health, and even ease hot flashes. 

Start by loading your plate with plenty of colorful fruits and vegetables, whole grains, and lean proteins. Calcium and vitamin D are essential for managing menopause symptoms, as they help protect your bones from the loss in density that often comes with declining estrogen levels.

Many experts recommend a Mediterranean-style diet. Think olive oil, leafy greens, fish, legumes, and nuts, all of which are satisfying foods proven to support heart and hormone health. Adding phytoestrogen-rich foods, such as soy, flaxseed, and sesame seeds, may also be beneficial. These plant-based compounds mimic estrogen in the body and can support hormonal balance.

2 - Stay Hydrated (Your Skin and Mood Will Thank You)

It sounds simple, but staying hydrated can make a noticeable difference during menopause. As estrogen levels drop, so does your body’s ability to retain moisture. This can result in hormonal skin changes like dryness and irritation, as well as bloating and a general sense of feeling “off.”

Drinking enough water each day helps keep your skin more elastic, your digestion more regular, and your mood more balanced. It can also help reduce bloating. Aim for steady hydration throughout the day, not just when you’re feeling thirsty. Have a glass with each meal, a refillable water bottle nearby, and a few sips before bed. Your body (and your mood) will thank you.

You can also try soaking Chia Seeds and eating them with breakfast or for pudding. Doing so can help retain moisture in the body and ease bowel issues or IBS symptoms.

3 - Strengthen Your Body with Regular Exercise

If the thought of regular exercise feels overwhelming and you're unsure where to start, consider trying a YouTube yoga class or taking a short walk in your local area. Exercise during menopause isn’t about chasing a six-pack. It’s about protecting your bones, boosting your energy, and feeling strong and confident. 

• Strength training is critical at this time. As estrogen declines, your risk for bone loss and muscle weakening goes up. Lifting weights or doing bodyweight exercises, such as squats, lunges, and push-ups, helps maintain bone density and keep your metabolism humming.
  
• Cardio matters too. Brisk walks, dancing, cycling, and other activities that get your heart rate up can improve cardiovascular health and boost your mood.

And here’s the best part: it doesn’t have to be perfect! Just move. Even short, consistent bursts of activity can improve sleep quality, reduce stress, and help you feel more like yourself. Start where you are and build from there.

4 - Make Sleep a Non-Negotiable

Sleep gives your body time to rest and recover. During menopause, getting quality sleep becomes both more challenging and more crucial. Hot flashes, night sweats, and racing thoughts can turn bedtime into a nightly struggle. But without enough sleep, everything feels harder: mood swings intensify, energy crashes, and brain fog lingers. That’s why managing menopause starts with protecting your rest.

To help, keep your bedroom cool. Set the thermostat to around 65°F (18°C), ditch the heavy blankets, and avoid caffeine and alcohol in the evening. Try to go to bed and wake up at the same time each day, even on weekends, to reset your natural rhythm.

And for a final night ritual, slip into a cooling silk slip and nestle down to get some well-deserved rest. You’ve earned it!

5 - Cut Back on Common Trigger Foods and Drinks

That afternoon coffee or glass of wine might feel like a treat. But during menopause, it could be fueling your symptoms. Caffeine, alcohol, sugary snacks, and spicy foods are all common triggers that can intensify hot flashes, disrupt sleep, and throw your mood out of balance.

Everyone’s body reacts differently, so it’s worth paying attention. Try keeping a symptom diary to track what you eat and how you feel afterward. You might notice patterns—like night sweats after a spicy dinner or restless sleep following a late-night cocktail. You don’t have to cut everything out forever. Just be mindful. A few tweaks might be all it takes to feel noticeably better.

6 - Support Mental Wellbeing Through Mindfulness

Menopause is emotional. Hormonal shifts can stir up anxiety, irritability, low mood, and a general sense of unease. Even if you’ve never struggled with mental health before, this phase can bring new emotional waves that catch you off guard.

Taking just a few minutes each day to pause, breathe deeply, or journal your thoughts can help regulate stress and bring clarity to your mind. It doesn’t have to be complicated. A short guided meditation, a quiet walk without your phone, or a quick morning check-in with yourself can do wonders.

Think of it as tending to your inner landscape, cultivating calm amidst hormonal chaos. Over time, those small moments of mindfulness can lead to significant shifts in how you feel.

7 - Address Vaginal Dryness and Pelvic Floor Health

Vaginal dryness may be one of the less-talked-about symptoms of menopause, but it’s incredibly common and manageable. As estrogen declines, the vaginal tissues become thinner, drier, and less elastic, which can lead to discomfort during intimacy and even everyday irritation.

Water-based lubricants can offer quick relief, and for some, low-dose vaginal estrogen (in the form of a cream, ring, or tablet) may be a game-changer. Just be sure to consult your doctor before starting any treatment.

Also, don’t underestimate the power of pelvic floor exercises. Strengthening these muscles can improve bladder control and support overall pelvic health.

8 - Create a Self-Care Routine That Works for You

Menopause can feel like a lot (physically, mentally, and emotionally). This is a season of change, and with it comes an opportunity to reconnect with what brings you joy. Maybe it’s painting. Perhaps it’s long walks with a friend or a quiet hour alone with a good book. Whatever fills your cup, make space for it.

Social connection, creative outlets, and even simple solo downtime can help balance your mood and remind you of who you are beyond the symptoms. Self-care doesn’t have to be fancy. It just has to be yours.

Managing Menopause Is All About Small, Consistent Choices

Managing menopause isn’t about finding one perfect fix. Layer small, sustainable changes that support your body and mind. A balanced meal here. A walk around the block, there. A mindful breath. A better night’s sleep. 

However, if your symptoms are interfering with your daily life, consult your doctor. A menopause specialist can help you explore personalized treatment options, from hormone replacement therapy to targeted supplements or non-hormonal medications. 

Every woman’s experience is different, and there’s no one-size-fits-all approach. The key is tuning in to what you need and giving yourself the grace to adjust as you go.