Top Healthy Habits & Natural Remedies for Menopause

Menopause doesn’t exactly show up with a welcome sign... It creeps in with weird sleep, mood swings, and surprise hot flashes. If you’ve ever felt caught off guard by what your body’s doing, you’re definitely not alone.

The truth is, menopause is a natural part of life. It’s not an illness or something to be fixed; it’s a transition. And like any big life change, it can feel much more manageable (even empowering) when you have the right tools and support.

This blog is here to offer just that. We’re talking the best habits and natural remedies for menopause to care for yourself (body, mind, hormones, and all) through this new phase. 

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What Is Menopause?

Menopause is a normal, natural part of life that every woman eventually experiences. But just because it’s natural doesn’t mean it’s easy or predictable.

Menopause officially begins when you haven’t had a period for 12 months in a row. That usually happens somewhere between your late 40s and early 50s, though the lead-up (called perimenopause) can start much earlier. During that time, hormone levels (especially estrogen and progesterone) start to shift, and that’s what causes all the well-known symptoms: hot flashes, sleep trouble, mood swings, and more.

You might feel totally fine some days, and totally unlike yourself on others. That’s normal. But just because this phase is common doesn’t mean you have to suffer through it silently. With the right habits, support, and understanding, you can navigate menopause with a lot more ease and even come out feeling more in tune with your body than ever.

Nutrition and Diet

One of the most powerful tools for managing menopause is right there on your plate. What you eat can make a big difference in how you feel. During menopause, hormonal changes can mess with your metabolism, affect bone density, and even impact your mood. So let’s talk food!

First off, whole foods are your best friend. Think fruits, veggies, whole grains, lean proteins, and healthy fats. These help regulate blood sugar, reduce inflammation, and support energy levels throughout the day. 

Focus on These:

• Calcium and Vitamin D: Your bones are taking a hit during menopause. Try to include dairy (if it agrees with you), leafy greens, almonds, tofu, and fortified foods. And get some sunlight when you can; Vitamin D helps your body absorb calcium.

• Phytoestrogens: These are plant-based compounds that mimic estrogen, and they can help balance hormonal fluctuations. You’ll find them in soy products (tofu, edamame, tempeh), flaxseeds, and chickpeas. You don’t need to go all-in, but adding them to your diet can be helpful.

• Healthy fats: Omega-3 fatty acids are great for heart health and may ease mood swings. Good options include salmon, walnuts, chia seeds, and flaxseed oil.

• Fiber: As metabolism slows, digestion can too. High-fiber foods like beans, oats, berries, and whole grains keep things moving and help manage cholesterol and blood sugar.

• Essential Vitamins: These are some of the best vitamins for menopause, so try to eat foods rich in them:

  • Vitamin B6 and B12 (found in fish, eggs, and leafy greens) for energy and brain support

  • Vitamin E (nuts, seeds, and spinach) to help with skin, mood, and hot flashes

  • Magnesium (dark chocolate, avocados, legumes) to support sleep and muscle function

And let’s not forget hydration. Hormonal shifts can affect your body’s ability to retain water, leading to bloating and dry skin. Keep a water bottle handy, especially if hot flashes or night sweats are a thing for you.

A Few Things to Ease Off:

• Caffeine and alcohol: can trigger hot flashes, disrupt sleep, and affect mood. You don’t have to give them up entirely, but pay attention to how they make you feel. Find here how to break the coffee habit.

• Sugar and refined carbs: Blood sugar spikes and crashes can worsen fatigue and mood swings. Again, moderation is key.

Exercise and Menopause

Regular physical activity can seriously help manage many of the classic menopause symptoms: weight gain, sleep issues, joint pain, mood swings—you name it. 

Strength Training 

Hormonal changes can lead to muscle loss and a slower metabolism, so building strength becomes more important than ever. You don’t need fancy equipment; bodyweight exercises, resistance bands, or light dumbbells are all effective. Two to three times a week is a great starting point. Not only does this help with weight management, but it also protects your bones, which are more prone to thinning during this time.

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Cardio

Your risk of heart issues increases after menopause, so keeping your heart strong is essential. Walking, biking, dancing, and swimming all count. Aim for at least 30 minutes a few times a week. You don’t need to run marathons; just get moving. Cardio also boosts those feel-good endorphins, which can help if mood swings or anxiety have been visiting lately.

Flexibility and Balance

Yoga, stretching, or even tai chi can help improve flexibility, reduce joint stiffness, and calm the nervous system. These types of movement are especially helpful if you’re feeling achy or tense. Plus, they can improve sleep and help you feel more centered overall.

Start Where You Are

If exercise hasn’t been part of your routine lately, that’s okay. Start small. A short walk after dinner, a few stretches in the morning, or a 10-minute home workout are all great options. The most important thing is to find a movement you enjoy, so you’ll want to keep doing it.

Your body is going through a major transition; moving it regularly can be one of the kindest things you do for yourself. 

Mental and Emotional Well-being

Menopause shows up in your mind, too. One minute you're fine, the next you’re crying over a dog food commercial or snapping at someone for breathing too loudly. It’s not just in your head; hormonal shifts affect mood, stress, and memory.

So, how do you take care of your mental health when things feel unpredictable? First, give yourself grace. This is a big life transition, and it's okay if you don’t have it all figured out. Your goal shouldn’t be avoiding every mood swing, but learning how to ride the waves more easily.

Make space for your feelings

Mood changes, irritability, anxiety, and even depression are common during menopause. Talking about it helps. It can be with a therapist, a support group, or a trusted friend; voicing what you’re going through can make it feel much less overwhelming. 

Get serious about sleep

Sleep can turn into a nightly battle during menopause, thanks to hot flashes, night sweats, and an overactive mind. And when you’re sleep-deprived, everything feels worse. Try setting a calming bedtime routine, keep screens out of the bedroom, and avoid late-night caffeine or wine (as tempting as that glass may be). 

Passi-Valerian temporarily supports calm and restful sleep.

Try mindfulness

You don’t need to become a meditation guru to feel the benefits. Taking five quiet minutes to breathe deeply, journal, or walk without your phone can calm your nervous system and ground your thoughts. 

Move your body

We touched on this earlier, but it’s worth repeating: physical activity is one of the most effective ways to support mental health. Even a short walk can boost your mood and clear your mind. Plus, it helps with sleep and hot flashes, too.

Skin, Hair, and Body Changes

Hormonal changes during menopause affect the skin’s elasticity, oil production, and even how your hair grows. Estrogen used to help keep everything plump, hydrated, and balanced, and when it starts to dip, you’ll likely notice some shifts. And yeah, that can mess with your confidence a bit.

Skin

Dryness and loss of firmness are super common. You might notice your skin feels tighter after washing, or that you’re getting fine lines in new places. Moisturizing becomes less about beauty and more about comfort.

A gentle cleanser and a rich moisturizer can do wonders. Look for ingredients like hyaluronic acid, ceramides, and squalane. And yes, SPF still matters, because your skin is more sensitive to sun damage.

BM82 temporarily supports your body when dealing with aging skin, face wrinkles, and damage from sun and environmental toxins. Also temporarily supports collagen production and healthy skin cells.

Also, consider exfoliating once or twice a week. Nothing harsh, just something mild to help slough off dead skin cells.

Hair

Hair thinning is something many women notice, especially around the crown or temples. It can feel distressing, but it’s a very common part of menopause. On the bright side, plenty of shampoos and scalp treatments are designed to support thinning hair.

Also, nutrition plays a role. Protein, iron, biotin, and omega-3s support hair health. If hair changes are bothering you, a dermatologist or trichologist (hair specialist) can help rule out other causes and suggest treatments.

Silicea temporarily relieves discomfort due to skin ailments, including occasional pimples, blackheads, and blemishes. It also temporarily relieves brittle hair and nails.

Body 

Weight shifts, bloating, and changes in how your clothes fit are normal during this phase. You might gain a little around your midsection even if your habits haven’t changed. Frustrating? Absolutely. But your body is in transition.

What helps here is kindness. Movement, rest, nourishing food, and ditching the urge to compare yourself to your younger self. This phase is about caring for the body you have. You're evolving, not fading.

Sexual and Reproductive Health

This is one of the most important (and often most avoided) conversations around menopause: how it affects your sexual health. 

First, it’s totally normal for sex to feel different during and after menopause. Hormonal shifts can affect everything from libido and comfort to how your body responds to touch. But that doesn’t mean intimacy has to disappear from your life.

Vaginal dryness is real (and treatable)

As estrogen levels drop, the tissues in the vagina can become thinner and less lubricated, which can make sex uncomfortable or even painful. It’s incredibly common, and you don’t have to suffer through it.

There are lubricants and vaginal moisturizers that can help. And for many women, vaginal estrogen treatments (like creams or rings) are game-changers. They work locally and don’t have the same risks as full-body hormone therapy. If dryness or discomfort is getting in the way of intimacy, bring it up with your doctor. It’s a medical issue, not something to be embarrassed about.

Desire might dip or shift

Libido can take a hit during menopause, but it’s not always about hormones. Fatigue, mood changes, body image, and relationship dynamics all play a part. The key here is communication with your partner and with yourself.

Maybe your idea of intimacy changes. You may need more time, stimulation, and connection before things spark. That’s okay. You have to discover what works now.

Protecting your health still matters

Just because you’re not getting periods anymore doesn’t mean sexual health takes a backseat. STIs are still a thing, so protection is essential if you have new or multiple partners. And regular gynecological checkups are just as important now as ever.

Natural Remedies for Menopause Relief

If you’re not keen on jumping straight into medications or hormone therapies, you’re not alone. Many women prefer to try natural approaches first or alongside conventional care. Natural remedies for menopause can genuinely make a difference when it comes to easing symptoms and supporting your overall well-being.

Herbal remedies

Many herbs have been traditionally used to help with hot flashes, mood changes, and sleep disturbances. Black cohosh, red clover, and dong quai are some of the best, and many women find real relief with these menopause and perimenopause supplements. They’re also available as teas or tinctures if you prefer something gentler. It’s always smart to check with a healthcare provider before trying them, especially if you’re on other medications.

Cooling techniques

If hot flashes are regular, keeping your environment cool really helps. Even carrying a mini cooling mist in your bag isn’t a bad idea. To stop night sweats, lightweight bedding, breathable fabrics, and a fan on your nightstand can all make a difference. Essential oils and aromatherapy

Scents like lavender, clary sage, and peppermint can be surprisingly soothing. You can use a diffuser, a rollerball on your wrist, or a few drops in the bath; aromatherapy is a gentle way to ease tension and improve sleep.

Instant Calm Lavender Stress Reducer is a roll-on, easily portable remedy that temporarily relieves stress and nervousness. It also temporarily supports emotional resilience.

Acupuncture and massage

Some women swear by acupuncture for balancing their mood and managing hot flashes. Massage can also help with muscle tension, stress, and even sleep. If you're open to alternative therapies, it’s worth exploring what your body responds to.

Tracking symptoms

Whether through a journal or an app, keeping tabs on your physical and emotional patterns can help you spot what’s working and what's not. It also gives you helpful info to bring to your doctor. One of the best habit tracker apps is Balance, which is designed specifically for menopause tracking. 

The Bottom Line

Menopause might shake things up, but it doesn’t mean you’re losing control; it means your body is evolving. And you have more power than you think when it comes to supporting that process.

Be kind to your body and mind during this time. Eat well, move regularly, check in with your emotions, and don’t be afraid to ask for help when you need it.

This is a beautiful new chapter!