What should you know about menopause self care?

Menopause can affect periods, body temperature, sleep, mood, sexual comfort, and energy. Symptoms may come and go, and the same routine will not suit everyone. Self-care is about noticing patterns and choosing manageable changes; it does not mean you must handle severe symptoms alone.

A simple diary can connect hot flushes, night sweats, caffeine, alcohol, stress, exercise, and sleep. It can also help separate a temporary difficult spell from a persistent problem that needs assessment.

Keep the bedroom cool, choose breathable layers, and use bedding you can adjust easily. Aim for a consistent sleep and wake time. Gentle activity such as walking, stretching, or strength exercises can support mood, mobility, and sleep; begin at a comfortable level and build gradually.

Eat regular meals with protein, fibre, and calcium-rich foods, and drink enough fluid for your needs. Use a water-based vaginal moisturiser for ongoing dryness or lubricant for sexual activity. Make time for supportive conversations, relaxation, or counselling when mood changes feel difficult. A clinician can discuss treatments when symptoms remain disruptive.

Book an appointment when symptoms interfere with work, sleep, relationships, or enjoyment, or when you are unsure whether menopause explains them. Seek urgent help for chest pain, severe breathlessness, fainting, new weakness, or thoughts of harming yourself. Bleeding after periods have stopped also needs medical assessment.

Which symptoms could be related to menopause? What self-care changes fit my health conditions and medicines? Could prescribed treatment help my sleep, flushes, mood, or vaginal symptoms? Which bleeding patterns should I report?