.png)
The Perfect Self Care Routine for Menopause and Perimenopause
- Jane Mackay
- Nov 9, 2023
- 7 min read
Updated: May 31
Many women in perimenopause or menopause struggle to prioritise self-care.
You might feel like there’s no time for yourself, or you're running on empty — with little energy or motivation to even begin.
And when you do finally carve out a few moments, you’re not sure what to focus on.
"Will I ever find the time for self-care with everything else going on? And what will actually help me anyway?!"
If this sounds familiar, you’re not alone.
But here’s the good news: self-care doesn’t have to be overwhelming.
It can start small, feel good, and actually work — especially when it’s personalised to your unique menopause experience.
In this post, I’ll walk you through the six pillars that address your body, mind, and emotional well-being and then build them into a realistic and effective menopause self-care routine.
These are the areas I focus on in my 1:1 coaching and menopause workshops — and they’ve helped many women feel more calm, balanced and in control.
Let’s get started.
The six pillars of menopause self-care
Self-care during menopause isn’t just about bubble baths and candles (though they can absolutely be part of it!).
It’s about intentional practices that support your changing body and fluctuating hormones — and help you feel like you again.
The six pillars I recommend are:
Prioritised Sleep
Mindful Movement
Balanced Nutrition & Mindful Eating
Energy & Blood Sugar Support
Stress Management
Emotional Resilience & Mindset
Each one supports your hormone balance, energy levels, mood, and mental clarity — and together, they create the foundation of long-term wellbeing.
1.Prioritising Sleep
Prioritising your sleep involves establishing a sleep routine that ensures quality and uninterrupted rest.
Sleep is crucial during menopause as it directly impacts mood, energy levels and overall health.
Sleep is affected more than ever with symptoms like night sweats and increased cortisol means night time waking is more likely.
Quality sleep promotes hormone balance, reduces stress and enhances your brain function.
Many women start on the right track, having often slept well in the past but struggle when they enter perimenopause.
Without learning some new sleep rules, they end up feeling exhausted, overwhelmed and unable to cope with daily life.
There is SO MUCH to say here (and I do a whole lot more work on this topic in my work, more on that later). But for now, one of the keys to ensuring restful sleep during menopause is an evening routine that promotes relaxation.
A small and effective step you can take is creating a calming evening environment, signalling to your brain that it's time to wind down and prepare for sleep.
This can include dimming lights, limiting phone use (or trying blue light glasses) and either reading a book, taking a bath or not watching anything too exciting on TV!
Read more in my blog 'How to Sleep in Menopause in 5 Steps'
2.Mindful Movement
Mindful movement isn’t about forcing yourself into an intense gym routine or signing up for a bootcamp.
In fact, for many women in midlife, the very idea of “working out” can bring back memories of dreaded PE lessons and uncomfortable gym kit.
If you’ve not moved your body consistently since school — or have a history of being made to feel ashamed of your body — it’s completely understandable that movement feels more like a punishment than a pleasure.
That’s why reframing movement is such a powerful act of self-care during menopause.
This stage of life calls for a gentler, more intuitive approach — one that prioritises how you feel, not how you look.
Mindful movement is about reconnecting with your body, not trying to change it.
It’s about tuning in, reducing stress, and supporting your hormones — not chasing a number on the scales.
You don’t need to be “fit” to start.
You don’t need Lycra.
You don’t even need to love it at first.
You just need to start small.
What can you do?
Start by finding something that feels kind to your body — like stretching first thing in the morning, walking around the block after lunch or trying five minutes of gentle yoga with a YouTube video in your living room.
Other ideas that work beautifully at this stage of life:
Tai chi or Qi Gong – calming, grounding, and surprisingly powerful
Swimming – low impact and soothing on joints
Dancing in the kitchen – yes, this counts too!
Forest bathing or mindful walking outdoors
Resistance bands or bodyweight exercises to maintain strength and bone health (no gym needed)
Try to avoid making it “all or nothing.”
You don’t have to do 10,000 steps, a full class, or an hour-long walk.
What matters most is consistency and choosing movement that supports both your mood and your midlife body.
You might be surprised by how good it starts to feel when it’s no longer about shrinking yourself — and instead about caring for yourself.
3.Balanced Nutrition & Mindful Eating
The third component involves embracing mindful eating and balanced nutrition.
Mindful eating is the practice of being fully present and aware of the food you consume, your body's hunger and fullness cues, and the sensations associated with eating.
It emphasises savouring each bite, understanding your body's nutritional needs and making conscious choices about the foods you eat.
Balanced nutrition focuses on incorporating a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins and healthy fats into your diet to support your health and well-being.
Begin by paying attention to your eating habits, emotions associated with food, and the physical sensations of hunger and fullness.
Mindful eating starts with self-awareness.
Learn about the nutritional needs specific to menopause.
Understand how hormones affect metabolism and how certain nutrients can alleviate symptoms and support overall well-being.
Design your meals around a variety of whole foods, emphasising ‘eating the rainbow’ of fruits and vegetables, lean proteins, whole grains and healthy fats.
Incorporate foods rich in calcium, vitamin D, and omega-3 fatty acids which are particularly beneficial during menopause.
Read more in my blog 'Everything you Need to Know about the Menopause Diet'
Once you’re done, you’ll be well on your way to boosting your energy levels and optimising your overall well-being so you can navigate the menopause with confidence.
4.An Energy Boost: Avoiding the Afternoon Slump
Do you hit a wall in the afternoon?
That classic 3pm crash is often linked to unstable blood sugar, poor sleep and stress.
The temptation is a quick sugar fix — but that leads to a crash later.
Try these instead:
A protein-based snack (Greek yogurt, boiled egg, nuts)
Herbal tea or water with lemon and a pinch of sea salt
A brisk 10-minute walk or stretch break
Avoid caffeine after 2pm if you’re sleep-sensitive
Want to understand what’s really going on with your energy and blood sugar?
Read my blog about using the Lingo continuous glucose monitor — I tried it myself to track how different foods and habits affected my glucose levels, and what I learned was fascinating.
One of the best ways to prevent these slumps?
Start your day with a protein-rich breakfast.
It helps stabilise your blood sugar early on, keeps you fuller for longer, and reduces those mid-morning and mid-afternoon cravings.
Find out more about starting your day in the right way by visiting this blog...
5.Stress Management: Keeping Cortisol in Check
Stress is like fuel on the menopause fire.
High cortisol can increase hot flushes, belly fat, anxiety and sleep problems — and make every symptom feel worse.
Calm your nervous system with:
4-7-8 breathing or simple box breathing
10 minutes of yoga nidra or a guided meditation
Journaling or “brain dumping” your thoughts before bed
Saying no to things that drain you
🧠 Regulating your nervous system is essential self-care.
6.Building Emotional Resilience
Let’s be honest — menopause can shake your confidence and identity.
But it can also be a powerful time of transition and growth.
Build your emotional strength by:
Practising self-compassion (you are not ‘failing’ — you’re adapting)
Reframing negative thoughts (“I’m losing control” → “My body is asking for support”)
Joining a supportive community or group (Like Menopause Cafes)
Working with a menopause coach (like me) who can walk the journey with you
This is not the end of your story. It’s a new chapter. And you get to write it.
Putting it All Together for Your Perfect Menopause Self Care Routine
So now you know what to focus on — but how do you actually put it into practice?
A self-care routine in menopause doesn’t need to be rigid, time-consuming or perfect.
In fact, the best routines are flexible, realistic, and designed to support you on your worst day, not your best.
Here’s a simple step-by-step approach to help you create a routine that works for you:
1. Choose One Focus Area First
Don’t try to do everything at once.
If sleep is your biggest issue, start there. If you’re constantly stressed, begin with calming your nervous system.
Ask yourself: What would make the biggest difference to how I feel this week?
2. Create a Morning or Evening Anchor
Anchor your day with one small habit at either end of the day. For example:
Morning: A 5-minute stretch, 10-minute walk, warm lemon water or a protein-rich breakfast
Evening: A relaxing bath, screen-free wind-down, or herbal tea and journaling
These little rituals act as bookends to support your energy, stress and mood.
3. Use Habit Stacking
Pair your new habit with something you already do. For example:
After I brush my teeth, I’ll do 3 deep breaths
While the kettle boils, I’ll stretch my neck and shoulders
Before I eat lunch, I’ll step outside for 5 minutes
This makes it much easier to stick to — and it adds self-care into your day without adding extra pressure.
4. Create a Weekly Check-In
Once a week (Sunday evening or Monday morning works well), take 5 minutes to reflect:
What’s working?
What felt good?
What do I need more of this week?
This keeps you tuned in to your changing needs — because menopause isn’t linear, and your routine shouldn’t be either.
5. Be Kind to Yourself
Your routine is here to support you — not to become another thing on your to-do list.
Some days it will go to plan. Some days it won’t. That’s normal.
What matters is that you keep coming back to yourself, gently, and remember that small steps are powerful.
And you don’t have to do it alone.
What’s next? Download your FREE copy of my Menopause Health Guide
If you need help getting started on your menopause wellness journey, my FREE Menopause Health Guide will help you learn more about the simple lifestyle shifts necessary to balance your hormones and thrive during the perimenopause and menopause.
I also offer affordable one-to-one menopause health sessions or a 12-week online programme.
DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics or products covered on this page.
Comments