Menopause can be a challenging time for many women. Hot flashes, mood swings, sleep issues, and joint pain are just some common symptoms that make this phase of life tough. But did you know that a few simple daily habits can make a huge difference? 

Small changes in your routine can bring comfort and relief, helping you feel more balanced and at ease. In this post, we’ll look at five easy daily habits that can help you get through your menopause with a bit more peace.

So, let’s get in!

1. Move a Little Every Day

You don’t need to do intense workouts to feel better. Even gentle movement daily can improve your mood, help you sleep better, and reduce stress. Moving your body regularly also supports joint health and keeps you feeling strong, which is important as you age.

Why it helps? Exercise releases endorphins, the body’s “feel-good” chemicals, which can help lift your mood. It also reduces stress, another factor that can make menopause symptoms worse. Plus, regular movement can make it easier to fall asleep and stay asleep.

How to start?

Here’s how you can incorporate daily exercise into your routine:

• Walk: Try taking a brisk 20-minute walk each day. It’s simple, free, and effective.
• Yoga: Gentle yoga can help stretch and strengthen your muscles, plus it’s great for relaxation.
• Lightweights: Light weightlifting or resistance bands can help maintain bone strength if you're up for it.
• Dance: Turn on your favorite music and dance for 15-20 minutes. It’s a fun, uplifting way to get your heart rate up, improve coordination, and boost your mood.

However, the most important thing here is consistency. Find a movement you enjoy, and do it every day. Even 20-30 minutes are better than nothing!

2. Practice Mindfulness and Reduce Stress

Menopause can make stress feel even more intense. Being mindful and taking time to relax can help calm your mind, reduce anxiety, and even make physical symptoms feel more manageable.

Why it helps? When you’re stressed, your body produces cortisol. It is a hormone that can make menopause symptoms worse. Mindfulness practices help reduce cortisol levels, which may improve mood and reduce anxiety. Being mindful can also help you feel more connected to your body, making understanding and managing symptoms easier.

How to start?

• Meditation: Set aside just 5-10 minutes a day to sit quietly. At this time, sit in a peaceful place, close your eyes, and breathe deeply. Focus on your breath, letting go of worries. You can gradually increase the time as it becomes part of your routine.
• Deep breathing: Try taking slow, deep breaths when you feel stressed. Inhale for a count of four, hold for four and exhale for four.
• Journaling: Write down your thoughts each morning or before bed. This can help you release stress and calmly reflect on your emotions.

3. Stay Hydrated and Focus on Balanced Nutrition

Staying hydrated is one of the most basic strategies for relieving menopausal symptoms such as bloating, dry skin, and headaches. A well-balanced diet rich in whole foods can also offer energy, help with hormonal balance, and make you feel more stable.

Why it helps?  Drinking enough water helps keep the body’s systems running smoothly. Good hydration supports skin health, reduces bloating, and helps the body process hormones efficiently. Eating well-balanced meals with lots of whole foods can also help you control blood sugar and improve your energy.

How to start?

• Water: Start each morning with a big glass of water. Aim to carry a water bottle with you all day to remind you to drink more.
• Healthy snacks: Keep fruits, nuts, or yogurt handy for snacks instead of sugary or processed foods.
• Whole foods: When planning meals, focus on fresh ingredients. Limit processed foods and sugar, which can make symptoms like hot flashes and mood swings worse.

Taking care of what you eat and drink can make a big difference in how you feel during menopause.

4. Establish a Consistent Sleep Routine

Sleep problems are common during menopause, often due to night sweats or insomnia. Creating a proper sleep routine can help improve rest, which is essential for mood, managing stress, and maintaining energy levels. Simple steps like a consistent bedtime, reducing screen time, and creating a calming sleep environment can make a noticeable difference.

Why it helps? Sleep is when the body repairs itself. Lack of sleep can increase stress, worsen mood, and make it harder to handle menopause symptoms. A regular bedtime routine signals your body that it’s time to wind down, making falling and staying asleep easier.

How to start?

• Consistent bedtime: Even on weekends, try to go to bed and wake up at the same time each day.
• Limit screen time: Reduce screen time by switching off devices at least one hour before going to bed. Sleeping can be affected by the blue light from screens. 
• Create a calming environment: Keep your room cool and dark. Consider using earplugs or an eye mask if light or sound disturbs you.
• Relaxing aids: Try natural sleep aids like magnesium supplements or chamomile tea, which can help calm the body and mind.

Good sleep can improve energy, mood, and your overall ability to handle menopause symptoms, making it one of the most important habits to establish.

5. Add Greens and Collagen to Your Diet

Eating leafy greens every day is an easy way to get nutrients that are good for your bones, skin, and overall health. Adding foods with collagen to your diet can support skin elasticity, joint health, and bone density—all of which can be affected during menopause.

Why it helps? Green vegetables like spinach, kale, and broccoli are packed with vitamins like calcium, magnesium, and vitamin K. These ingredients are important for bone health, which can become more fragile during menopause. Collagen, on the other hand, is great for your skin and joints, which often need extra support at this time. Especially since women can experience a 30% loss in collagen during the first 5 years of menopause.

How to start?

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It’s easy to use and fast to mix. Simply add one scoop to 8 oz. of cold water. Then mix with a spoon or blender. In 30 seconds you’ll have a delicious skin-rejuvenating and energy-boosting drink - with results you can SEE and FEEL! We recommend taking it every day, first thing in the morning for best results. But you can take it any time of the day you like. Plus, you can mix it with your favorite shake or smoothie too.  

This first-of-a-kind formula helps support the health and appearance of your skin, hair and nails. While also providing you with powerful scientifically proven ingredients shown to support the health of your bones, joints, brain, and gut. Plus it helps boost overall energy levels, improve sleep and provides all-natural hormone support.  

Conclusion

Even small changes can help you feel more comfortable and in control during menopause. Daily movement, eating greens and collagen-rich foods, practicing mindfulness, staying hydrated, and creating a bedtime routine are all easy habits that don’t require much time or effort—but can make a big difference. Remember, the key is consistency. Start small, and stick with these habits. You may be surprised at how much better you feel over time.
Menopause can be challenging, but you can make this time easier and more balanced with a few thoughtful daily changes. These habits are about nurturing yourself and taking small, positive steps for your well-being. Moreover, try our Daily Greens + Collagen Peptides to make your experience more relaxing and peaceful.