Menopause and perimenopause often arrive when life is already full- career demands, caring for children, supporting elderly parents, and trying to maintain some kind of balance. Many women feel caught in the middle, stretched thin, and exhausted. So, prioritising yourself especially at this time is not selfish – it’s essential.
Historically, women didn’t live long enough to experience menopause the way we do today. With life expectancy shorter, menopause wasn’t a phase to be navigated, it simply wasn’t part of most women’s journeys. Today, we have the opportunity to not just endure menopause, but to empower ourselves with self-care, knowledge, and small, meaningful habits that make a real difference.
Self-care doesn’t have to mean an overhaul of your routine. James Clear, in Atomic Habits, reminds us that small improvements, just 1% better each day, lead to remarkable transformation over time – 30% better across a year. That means a single mindful breath, a nourishing meal, or ten minutes of movement might not seem significant today, but compounded over weeks and months, these micro-changes can transform how you experience the menopause.
I suggest the following 5 areas to focus on small, sustainable habits which can help you feel stronger, calmer, and more balanced during menopause.
1 .Move Your Body Without Overwhelm
The key to movement during menopause isn’t intensity, but consistency. Short, simple movements every day are more beneficial than the occasional strenuous workout. Strength training helps maintain bone density and muscle tone, while gentle stretching can ease stiffness. If the idea of exercise feels daunting, start with a 20-minute walk in nature each day. A year from now, this small commitment to sunlight exposure could mean stronger bones, better balance, improved mental clarity and a better night’s sleep.
2. Mindfulness in Everyday Moments
Many women experience anxiety, mood swings, or brain fog during menopause. Mindfulness doesn’t require sitting in meditation for an hour—it can be as simple as breathing deeply for one minute during a stressful moment or keeping a journal. I like “The Five-Minute Journal” because it’s short and sweet. These micro-habits, when practiced consistently, build emotional resilience and clarity.
3. Nourish Your Skin and Hydrate from Within
With oestrogen levels dropping, your skin can become drier and more sensitive. Instead of layering on endless products, focus on simple hydration habits. Start the morning with a glass of water and lemon. Apply a nourishing balm straight after your shower to lock in moisture like our Dry Skin Balm. Switching to a gentle, non-stripping Cleansing Milk at night helps maintain skin balance. These small, daily acts make a visible difference over time, keeping your skin healthier and more radiant.
4. Nourish yourself from the inside out
Nourishing foods for menopausal women include leafy greens, flaxseeds, oily fish, and fermented foods, which support hormone balance, bone health, and gut function. Incorporating phytoestrogen-rich foods like soy, lentils, and chickpeas can also help ease symptoms such as hot flushes and mood swings.
In addition to nourishing foods, add some good supplements which may help support your menopausal symptoms:
Promensil’s Original – red clover for hormonal balance and supporting bone density. Learn more about Promensil here.
Magnesium – for relaxation, sleep, and supports the nervous system.
Vit D + K2 during the winter months supported my mood and immune system.
Krill Oil – omegas to support brain function, focus and skin hydration.
Probiotics – for gut health, immunity and digestion.
5. Prioritise Rest and Deep Sleep
With fluctuating hormones, night sweats, and stress, sleep can become unpredictable during menopause. Poor sleep affects everything – mood, metabolism, cognitive function, and even skin health. Creating a consistent, calming night-time routine can help signal to your body that it’s time to wind down. Try giving yourself a 30-minute wind down phase before bed, and using our Sleep Easy bath salts for a warm, tension-releasing soak. A good soak before bed can support relaxation and muscle recovery. Then spritz some Sleep Easy Pillow spray on your pillow and apply some Sleep Easy balm on your temples and under your nose and breathe in the orange and lavender aroma and help you drift off to Sleep.
Menopause is not something to suffer through -it’s a new season of life that you can approach with self-compassion and strength. You don’t need to overhaul your life overnight. Instead, commit to one small change today, knowing that in a year, these daily micro-habits could make everything feel 30% better.
At Healing Alternatives, we support women through menopause with natural, nurturing products designed for comfort and well-being. From deeply hydrating balms, natural pain relief, and calming Sleep products, 15 of our products have been recognised with the M-Tick as menopause-friendly which may alleviate one of the 48 symptoms of Menopause.
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