My Top 3 Self-Care Tips for Menopause
Here are three self-care tips I recommend to every woman.
And don’t miss tip number three – it’s one that most women overlook, but it might just be the most important of all.
1. Drink more water
With declining oestrogen levels, your body becomes less efficient at staying hydrated. The result? Dry skin, joint aches, fatigue, brain fog and even headaches.
Staying well-hydrated supports your energy levels, skin, joints, digestion, and mental clarity.
Your goal: Aim to drink 1.5 to 2 litres of plain water each day.
If you’re not a fan of plain water, steer clear of fruit juices and artificially flavoured waters – they can contain added sugars and unwanted chemicals. Instead, jazz up your water naturally with slices of cucumber, a few mint leaves, or a handful of strawberries – just enough to add a little flavour without any nasties.
2. Boost Your Magnesium Intake
This is so important! During perimenopause and menopause, your body’s demand for magnesium increases, but unfortunately, your ability to absorb it decreases – especially if you’re also dealing with digestive issues.
Magnesium is vital for hormone regulation, quality sleep, mood balance, muscle function, nervous system support, and heart health.
You can increase your intake through diet by including dark green leafy vegetables, nuts and seeds, legumes, and yes – even one small piece of dark chocolate daily (just the one, though!).
You can also take a standalone magnesium supplement (aim for 150mg to 200mg daily) or a combination supplement like our Menopause Support, which also includes soy isoflavones (a source of phytoestrogens) and hibiscus for added support.
Your goal: Try to include two to three magnesium-rich meals each week. Think spinach omelettes, big salads, or snack on a handful of nuts and seeds – and see how you feel afterwards.
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3. Prioritise Rest (Yes, Really!)
This is the tip that gets the most pushback. I often hear, “I don’t have time!” or “Where am I going to fit that in?” But pushing through perimenopause and menopause without adequate rest – while multitasking and juggling a million things – can lead to exhaustion, and eventually, burnout.
Rest doesn’t mean doing nothing all day. It means building in small, meaningful pauses throughout your day.
Take micro-rests – just five to ten minutes to sit quietly, close your eyes, and breathe deeply. A 15-minute walk in nature works wonders for both body and mind. Try ten minutes of deep breathing or guided meditation. If it helps, fit in a short power nap.
Ideally, carve out 30 minutes of 'me time' every day – time just for you. This could be anything that brings you joy and helps you disconnect from daily pressures. Think reading, dancing to your favourite music, gardening – anything that makes you smile and lets the world melt away, even for a short while.
As a bonus, consider gentle, calming herbs like Passionflower and Lemon balm, both found in our Relax Spray. It’s easy to carry and great for on-the-go moments when you need to unwind.
Final thoughts
Menopause isn’t something to “power through”. These small acts of self-care can have a big impact on how you feel and how well you cope. So, which of these tips will you try this week?
And if you’ve already found strategies that help you through perimenopause and menopause, I’d love to hear them. Your experience could really help someone else on their journey.
Have a lovely week – and I’ll see you soon.
You may also be interested in:
10 self-care tips for perimenopause, menopause & post-menopause
5 surprising symptoms of dehydration during menopause and perimenopause
6 reasons to increase your magnesium intake in perimenopause & menopause
