Menopause Self-Care Tips for the 7 Most Bothersome Symptoms

How to manage symptoms

Here are some lifestyle suggestions that can help with hot flashes:

• Layer your clothes. This way you can easily remove clothing when you get caught off guard by a hot flash — particularly at work or in a public setting. 

• Layer your bedding. This will make it easy to adjust your covers during a case of the night sweats. 

• Keep a portable fan handy. Many people find a handheld fan to be surprisingly effective. 

• Avoid trigger foods. Alcohol, caffeine, and spicy foods can make hot flashes worse.

Supplements for hot flashes

If you’re interested in supplements, you can try:

• Black cohosh: Native Americans have used this herbal supplement to treat menstrual cramps. And studies suggest it can also help with hot flashes (and mood changes) in menopause.

• Asian ginseng: A review suggested that ginseng helped improve hot flashes and boosted libido in women going through menopause. And since ginseng is used for many different conditions, we know a little more about this than other supplements. Most health experts regard this as a safe supplement to use over the short term. 

• Phytoestrogens: These are plant-derived substances found in soy, beans, and whole grains. They act like estrogens in the body. Studies suggest phytoestrogen supplements can help with perimenopausal symptoms like hot flashes.

How to manage symptoms

Here are some small changes to your habits that may help cope with menopause brain fog:

• Establish a routine. It’s often easier to remember things — like where you put your keys — if you put them in the same place each time. This is just one example. You can create a routine around any activity or belonging that you frequently forget. 

• Write it down. Write down or use an app to keep lists and notes rather than relying on your memory. 

• Incorporate exercise into your day. It doesn’t have to be much. And there are multiple types of exercises that are particularly good for menopause. Even just a few minutes of physical activity — like a brisk walk — can improve memory.

• Try something new. You can see benefits in memory with learning new skills, adopting a hobby, or volunteering in your community.

And, of course, getting enough sleep is also important for memory. But this can be a tall order, given that poor sleep is a common problem during menopause. The tips below may help.

How to manage symptoms

To get better sleep, try these strategies:

• Establish a sleep routine. Set a routine that starts at the same time each night. This can train your brain when it’s time to go to sleep. This might include washing your face, taking a bath, playing soothing music, or reading a book.

• Remove screens. The light from phones and televisions can disrupt levels of melatonin, a hormone that helps you fall asleep. It can be a hard adjustment to keep screens out of the bedroom. But the more you can limit their use before bed, the better.

• Exercise. Physical activity can help with sleep too — especially if you do it earlier in the day and in the sunshine.

• Avoid caffeine and alcohol. Try not to drink alcohol or caffeine too close to bedtime. Both can lead to poor sleep. If you drink coffee, try to only have it in the morning because its effects can last up to 10 hours.

• Schedule a self-care appointment. A recent review compared different strategies to treatment menopause-related insomnia. It found that acupuncture, massage, and yoga were particularly effective. Other things that worked were relaxation techniques, aromatherapy, and cognitive behavioral therapy (CBT).

Supplements for sleep

Here are some supplements for sleep to consider:

• Apigenin: This is a substance in chamomile tea, and research suggests it may help improve sleep quality. Consider adding a cup of chamomile tea to your nighttime route. 

• L-theanine: This is an amino acid that’s also found in some teas, and it may help you relax and prepare for sleep.

• Melatonin: Studies have shown that melatonin in doses of less than 5 mg nightly can help with sleep. But this may not be a good long-term solution.

How to manage symptoms

There are many treatments for menopause-related mood changes. But a few simple activities may help too:

• Carve out time. Set time aside each day just for you. This could simply be alone time for some stress-relieving activities. Or it could mean reaching out to a friend and spending time with people who support you. 

• Try mindfulness meditation. Mindfulness meditation has been found to be helpful in several menopausal symptoms. And it may be easier to practice than you think. 

• Yoga. This practice could be your daily exercise. Yoga has been shown to help with mood symptoms as well. It can also help with changes in sexual desire and enjoyment.

It’s an added bonus that all three of these practices have been shown to improve sleep too.

How to manage symptoms

Luckily, alternative treatments for low libido are in line with many of the self-care tips we’ve already discussed — like exercise, mindfulness, and yoga. In addition to these, some people may want to use:

• Lubricants: These can help with vaginal dryness during sex. Look for over-the-counter (OTC) water-based lubricants. 

• Vaginal moisturizers: These can help with the dryness you feel all the time — not just during sex. You can also get these OTC.

Supplements for libido

Many of the supplements for libido will sound familiar from above, as they can help with multiple menopause-related symptoms:

• L-arginine: This is an amino acid you can get naturally from food, too. Peanuts, soybeans, chicken, lentils, and oats are particularly good sources.

• Chasteberry: These plant-based supplements may affect hormone production — like estrogen and progesterone. Early research has suggested it can help with sexual function and discomfort during sex for postmenopausal women.

Phytoestrogens and ginseng (see above) also have some research that suggests they can help with sex drive too. 

How to manage symptoms

Here are some tips to help with menopause-related urinary symptoms:

• Time your trips to the bathroom. This can help prevent any unplanned frequency or urgency. It may help to schedule bathroom breaks even when you don’t feel like you have to go. 

• Limit caffeine and alcohol. This tip is becoming a recurrent theme. But this advice can help with urinary frequency, in addition to hot flashes and sleep quality.

• Try pelvic floor exercises. These techniques help to strengthen the muscles that hold up the bladder. And there are some exercises that you can easily do at home.

How to approach weight gain in menopause 

Take care of yourself in these ways: 

• Move your body in a way that feels enjoyable. We’ve talked a lot about exercise in this article. And regular physical activity will also help your bones stay strong and keep your cholesterol levels in a healthy range. But exercise doesn’t have to feel like a chore. Find a physical activity that feels doable and enjoyable to you.

• Add nutritious foods to your diet, rather than cutting foods out. There’s no one-size-fits-all approach when it comes to a balanced diet. Remind yourself that both nutritious and enjoyable foods are part of nourishment. Restrictive dieting can further slow your metabolism, worsen mood symptoms, or lead to intense cravings. Instead, allow yourself to eat a variety of nutritious and delicious foods.

• Stay in touch with your healthcare team. Weight gain around the middle of the body can put you at risk for certain health problems that are more common after menopause. Talk to a healthcare professional you trust about any changes you’re noticing in your weight or body size. They can help you get a better picture of your health — beyond the number on the scale.

Supplements for bone and heart health

Rather than focusing on weight, it may be more helpful to focus on keeping your bones and heart strong. Along with a nutritious diet, it may help to try supplements for the following:

• Bones: Make sure you’re getting enough calcium and vitamin D. Aim for at least 1,200 mg of calcium and 800 IU of vitamin D each day. And, if it feels hard to get there, supplements can help. 

• Heart: A lot of supplements claim to help the heart. But the ones with stronger evidence are omega-3 fatty acids, folate (vitamin B9), and vitamin D.

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Written by:

Jill L. Jaimes, MD

Jill L. Jaimes, MD, is a board-certified pediatric emergency medicine physician with over 20 years of clinical experience. She received her medical degree from Baylor College of Medicine and completed her residency and fellowship training at Texas Children’s Hospital.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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