7 Ways to Support A Loved One Through Menopause

written by Skye Sherman - May 27, 2024

Photo Credit: by freepik.com
Photo Credit: by freepik.com

Just as puberty is a significant milestone in any person's life, menopause is a similarly profound experience for women. This transition, which signifies the end of menstrual cycles and brings about various physiological changes, is a crucial period that every woman goes through.

As My Menopause Centre explains it, “The term menopause refers to the day when your periods have stopped for 12 months (because your ovaries aren’t making hormones), marking the end of fertility.”

Menopause can be challenging on every level, including physically, mentally, and emotionally. But with the support of loved ones around them, this period of change can be met with grace rather than struggle.

Providing empathetic and informed care to a loved one during menopause can significantly enhance their experience of this life stage. With the right support, women can transition through menopause feeling healthy, vibrant, and loved.

Are you wondering how to support women in your life who are facing or are soon to face menopause? Read on to learn about effective ways to support a woman you love through menopause and help them remain healthy, glowing, and happy.

1. Encourage good sleep hygiene

During menopause, the body undergoes many hormonal changes, which can lead to sleep disturbances, including night sweats and insomnia. Good sleep hygiene can make a big difference.

Good sleep hygiene involves maintaining a cool, comfortable sleeping environment, sticking to a consistent bedtime routine, and minimizing exposure to screens and blue light before bed. Gentle bedtime rituals like reading or listening to soothing music can also help.

If your wife is going through menopause, help her by adopting a healthy bedtime routine that will nourish her well-being.

2. Promote a balanced diet with a focus on nutrients

Diet plays a crucial role in menopause symptoms. One beneficial tip for managing menopause through nutrition is to include eggs in the daily diet. Eggs are a good source of vitamins D and B12, protein, and iron—essential nutrients for maintaining energy and promoting general health.

Beyond eggs, a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help women manage weight, provide the nutrients needed to combat menopausal side effects and nourish their bodies.

3. Encourage regular foot soaks

Foot soaks can be surprisingly effective for relaxation and stress relief. Encouraging a loved one to indulge in regular foot soaks can provide a simple and soothing way to unwind after a long day.

To up the ante, adding elements like Epsom salts or essential oils can enhance the relaxation benefits of a foot soak and help reduce symptoms like swelling and fatigue. If you want to make her day, add a foot massage! Chances are she’s earned it.

4. Support afternoon naps

Fatigue is a common complaint during menopause. Supporting the practice of taking short naps during the day—about 20 to 30 minutes—can significantly improve energy levels and overall well-being.

Adding naps to the daily routine during menopause can make a big difference in the overall experience. Still, sometimes prescription menopause medications can help make the menopause experience go more smoothly. Before taking any medications, consult a physician for a thorough evaluation.



5. Promote physical exercise, especially swimming

Physical activity is essential for managing menopause symptoms. Swimming, in particular, is an excellent form of exercise during menopause because it’s low-impact, provides a great workout, and cools the body, which is a welcome change for those experiencing hot flashes.

BUPA reports, “Simple lifestyle changes, like exercising more regularly, are a great way to keep your brain and body healthy into old age. Being physically active can also really help to boost your mood. If you’re generally fit and don’t have any mobility problems, aim to do at least 150 minutes of moderate aerobic activity each week. This can include activities such as walking, golfing, swimming, or cycling.”

Plus, exercise releases endorphins, and endorphins make you happy. Encourage regular exercise routines, including swimming, to help maintain cardiovascular health, manage weight, improve mood, and stay calm. Check out wild swimming for an experience that reduces your stress levels.

6. Help reduce stress

If you’re the one stressing her out, stop it! Menopause can be a stressful time on the body and mind, and managing stress is critical to navigating it smoothly. Techniques such as mindfulness, meditation, and yoga can effectively reduce stress.

It’s also helpful to maintain a perspective that avoids extreme or intense emotions, like anger, which can exacerbate symptoms like hypertension and stress. Providing a calm environment and being a source of emotional support to the women in your life at every stage can help them significantly manage their stress levels.

It might even help you! If the women in your life are less stressed and happier, you probably will be, too. Have you ever heard the term “Happy wife, happy life”? It applies here, too, to all the women in your life!

Feeling loved and supported through each life phase is essential to everyone, especially women. MediChecks writes, “Some people going through menopause may find it hard to accept their new phase of life, or they simply feel uncomfortable because of one of the symptoms they’re experiencing. No matter what they’re experiencing (good or bad), knowing that you’re there will help.”

Knowing you’re there for them will reduce stress dramatically.

7. Pack the sunscreen

Remind her to put on sunscreen when she gets a lot of sun exposure. Changes in the skin during menopause can make it more sensitive and thin, making sun protection more important than ever.

As AARP puts it, “Thinner menopausal skin (including your dry neck and hands) is vulnerable and prone to increased skin woes from age spots to skin cancer.” This includes sun sensitivity as well.

Encourage broad-spectrum sunscreen, wearing hats and protective clothing, and seeking shade during peak sun hours. Proper sun protection helps prevent skin cancer and minimizes skin aging effects such as wrinkles and spots.

You can help by reminding her to pack sunscreen so she doesn’t have to, reminding her to put it on, or even allowing her to apply it. Her skin will thank you!



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While the above article is based on thorough research, we do not claim to offer a substitute for medical advice from a qualified healthcare provider. The article was written for information and educational purposes only. We aim to provide helpful information to our readers, but cannot provide a treatment, diagnosis, or consultation of any sort, and we are in no way indicating that any particular drug is safe or appropriate for you and your individual needs. To receive professional medical attention, you must see a doctor.