Menopause Self Care – Prioritizing Yourself During Midlife Change
Menopause Self Care – Prioritizing Yourself During Midlife Change
menopause self care
Self-care with strategy (not guesswork)
Menopause is the moment to put yourself back at the center. A smart plan blends daily habits with targeted medical support so you feel like you—energized, sleeping well, and confident.
Pillar 1: Sleep that actually restores
Sleep complaints are among the most common—and bothersome—menopause symptoms, affecting about 40–60% of women. Reducing evening alcohol, scheduling wind-down time, and keeping the room cool all help; if hot flashes are the culprit, treating VMS directly often improves sleep quality.
Source: PMC
Pillar 2: Strong body, steady mood
Layer strength training + low-impact cardio 3–5x/week to support metabolism, mood, and bone health. Adequate protein, calcium, and vitamin D are non-negotiable.
Pillar 3: Intimacy & pelvic comfort
Genitourinary Syndrome of Menopause (GSM)—vaginal dryness, discomfort with intimacy, urinary urgency—is highly prevalent (about 27–84% of postmenopausal women). The good news: low-dose vaginal estrogen and other approved therapies are effective, with extensive placebo-controlled data supporting symptom relief and improved vaginal pH/tissue health.
menopause self care
How BHRT elevates self-care
Self-care also means giving your body the physiology it needs to function well. For many women, BHRT restores hormonal balance and helps:
- Reduce VMS substantially (often ~75% reductions), which boosts energy, focus, and sleep. Source: Oxford Academic
- Support bone health: Beyond symptom relief, menopausal hormone therapy prevents bone loss and, in WHI analyses, reduced any fracture by ~28%, major osteoporotic fractures by ~40%, and hip fractures by ~34% compared with placebo. Source: PubMedPMC
Formulation matters: FDA-approved bioidentical estradiol/progesterone are available in oral and transdermal forms; custom-compounded products aren’t routinely recommended when approved options exist because of dosing variability and limited safety evidence. Your clinician can help tailor dose and route (often lowest effective dose, with non-oral routes considered for certain risk profiles). Source: Endocrine SocietyACOG
menopause self care
A simple, evidence-first self-care checklist
- Daily: protein-forward meals; 20–40 minutes of movement; consistent sleep window.
- Weekly: 2–3 strength sessions; schedule a joy activity (hobby, date night, time outdoors).
- Medical: Discuss BHRT if symptoms limit your life; consider local vaginal estrogen for GSM; review bone health (DEXA timing, calcium/vitamin D). Source: The Menopause Society
Explore a personalized BHRT plan and GSM options with our team.
The Vigour Team
Dr. Bradley Bobbitt
Medical Director, Vigour
Dr. Bobbitt is the medical director of Vigour, specializing in bio-identical hormone replacement therapy and plastic surgery. He graduated cum laude from Harvard University and received his medical degree from the University of Cincinnati where he earned the Christian R. Holmes Award. He completed his residency training at University of Cincinnati where, during his Chief Resident year, he was presented the Gerson Lowenthal Award in recognition of outstanding microsurgical skills. In 2003, he became board certified from the American Board of Otolaryngology in General Otolaryngology, Otology, Facial Plastic Surgery, Head and Neck Surgery, and Pediatric Otolaryngology.
The Vigour Team
Dr. Bradley Bobbitt
Medical Director, Vigour
Dr. Bobbitt is the medical director of Vigour, specializing in bio-identical hormone replacement therapy and plastic surgery. He graduated cum laude from Harvard University and received his medical degree from the University of Cincinnati where he earned the Christian R. Holmes Award. He completed his residency training at University of Cincinnati where, during his Chief Resident year, he was presented the Gerson Lowenthal Award in recognition of outstanding microsurgical skills. In 2003, he became board certified from the American Board of Otolaryngology in General Otolaryngology, Otology, Facial Plastic Surgery, Head and Neck Surgery, and Pediatric Otolaryngology.
