Resource Category: Inspiration

woman doing skincare ritual with natural oils

A skincare ritual for self-care during menopause.

Written by Sarah Rock on 30/03/2026.

Any transition brings new challenges to our lives. But the journey through perimenopause, menopause, and beyond can be a particularly disruptive one – not just because of the physical and mental symptoms, but also because of the ways it can shake the established foundations of how we see ourselves and understand our relationship to the world.

“I just don’t feel like myself” is something we hear often from women navigating this phase of life. And that can be especially true as menopause brings changes to our physical appearance, including our skin.

Shifting hormones bring with them drier and more sensitive skin, as well as increased signs of ageing, such as lines, wrinkles, and loss of elasticity. At a time when we are often feeling emotionally vulnerable, accepting these changes can be a particular challenge.

We are firm believers in celebrating and supporting women through perimenopause, menopause, and beyond. One of the ways that we hope to do that is in inspiring you to take time to nurture your body, mind, and soul with regular self-care. And what better way to do that than through your daily skincare routine?

This is an opportunity to cherish your skin with gentle, natural products designed to address common skincare issues. But it is also an invitation to slow down, breathe deep, and celebrate your changing face and body through your own respectful, loving touch.

In this blog post, we’ll walk you through how to elevate your daily skincare into a nourishing self-care ritual – an everyday moment of mindfulness and celebration.

We don’t expect you to be able to turn your bathroom into a full-on home spa every single time you do your skincare. But any day that you have a little more time, take advantage of it to make this regular activity that little bit more special.

1. Set the scene

Light candles, put some calming music on your phone, dress yourself in your favourite bathrobe. Set the scene to make your daily skincare an island of calm and mindfulness in your busy day.

Even if you don’t have the time to gather accessories and set the mood, you can still bring a sense of peaceful intention to your skincare routine. Before you begin, take a moment to centre yourself. Close your eyes, breathe deep, gently bring your full attention to your body, your face, and the movement of your hands.

2. Cleanse

Any good skincare routine starts with cleansing. In the mornings, this is a moment to wake up your skin, welcome the day, and feel refreshed. In the evening, use your cleanser to let go of the stress of the day, remove any makeup, and begin to relax and unwind.

As skin becomes drier and more sensitive during perimenopause and after menopause, you want to choose a gentle cleanser with ingredients that will nourish and hydrate your skin. We prefer natural, botanical ingredients wherever possible.

An oil cleanser, such as the WOWVITA Divine Cleansing Ritual, is a beautiful choice to leave your skin feeling silky and soft. Simply apply with a makeup remover pad, massage with a gentle circular motion, and then gently press over your face with a soft cloth to remove any excess.

If you have some extra time, take this step to the next level by gently massaging the oil cleanser into your skin and then covering your face with a warm cloth for a few minutes. Take slow, deep breaths, in and out through your nose. With each exhale, imagine you are releasing any stress and worries – letting go of anything you don’t need to carry with you today.

3. Tone

Once you’ve cleansed your skin and removed any makeup, apply a gentle toner to rebalance your skin’s pH and prepare your face for serum and moisturiser.

We love the delicate scent and hydrating properties of the Divine Toning Ritual, which is made with damask rose to tighten pores, hydrate tired skin, and calm redness or irritation. It is perfect for women at any stage of menopause.

Simply spray over freshly cleansed skin and allow to dry before moving onto the next step.

4. Serum and massage

The next stage in our skincare ritual is to apply your serum. These concentrated, lightweight skincare products are perfect for addressing any specific skin issues that you might be experiencing. And, since many are oil-based, we like to use this as a moment for some calming facial massage.

For menopausal skin, look out for serums with natural oils such as rosehip, frankincense, jojoba, and safflower to boost skin elasticity, reduce inflammation, and balance sebum production. You can find these ingredients in the Divine Face Elixir.

With clean hands, apply a few drops of serum to your face, avoiding the eye area (you can instead use a dedicated eye cream here to reduce puffiness and dark circles).

If you have tools available, such as a gua sha or crystal face roller, now is the perfect time to use them. However, they aren’t at all necessary – all you need for a relaxing facial massage is your own hands.

Start by using your fingertips to tap rapidly all over your skin. Then, make a V shape with your index and middle fingers and use them to massage over your jawline, starting at your chin.

Use the tips of your index fingers to smooth over your cheekbones, starting at the bridge of your nose and following up to your temples. Pause here to do a little acupressure massage, moving your fingers in small circles for a few seconds before returning to your nose to repeat the move.

You can also use one finger to massage your third eye acupressure point, which is found in between your eyebrows – particularly lovely if you are experiencing headaches or are prone to furrowing your brows when you concentrate.

Then, turn your attention to your forehead, smoothing your hands repeatedly across this area to release tension and relax the muscles.

Finish by smoothing your hands gently down the sides and front of your throat several times. Finally, rub your hands briskly together to generate some heat, then gently place them over your face, taking some deep breaths to release any last bits of remaining tension, before moving on.

5. Moisturise (and SPF)

With your skin now feeling smooth, relaxed, and pampered, it is time to apply your moisturiser.

Since dry skin is common during and after menopause, it is especially important to make sure your moisturiser provides plenty of hydration, as well as skin-nourishing ingredients such as vitamin E, vitamin A, vitamin K, antioxidants, and amino acids.

The Divine Magic Moisturiser, for example, is packed full of natural, botanical ingredients, such as prickly pear seed oil, frankincense oil, and rose geranium oil, as well as shea butter to deeply moisturise your skin.

With a rich moisturiser like this, a little goes a long way. Simply use clean, dry hands to pat a small amount into your skin. Although it is packed with nourishing oils, it also absorbs quickly, leaving your skin feeling soft and glowing.

In the morning, follow your moisturiser with a good quality SPF to protect your skin from sun damage as you go about your day. Remember, SPF is vital all year round – so don’t skip this step, even in the winter or on days when you’ll be mainly indoors.

6. Gratitude

We’re done with products but there’s one last step before you finish. And that’s to take a moment of gratitude and appreciation for the beautiful skin you live in. Thank yourself too, for giving your skin this gift of care and celebration.

Bring your hands over your heart. Close your eyes and take some deep breaths, in and out through your nose. Summon a feeling of thankfulness and let it wash over you as you breathe.

You could also repeat some affirmations, either in your head or out loud:

“I am worthy of care, love, and attention.”

“I celebrate my skin, which allows me to experience so many sensations.”

“I accept my changing face and body with pride.”

10 Top tips and practices for reducing stress and anxiety

Written by Sarah Rock on 15/01/2026.

If you’re suddenly battling anxiety in midlife, you are certainly not alone. Stress and anxiety are common symptoms of perimenopause and menopause. Indeed, a 2021 survey of over 2,000 menopausal women commissioned by the House of Commons Women and Equalities Committee found that 69% experienced anxiety and/or depression, making this the fifth most reported symptom of menopause.

Despite how common increased anxiety and stress are during menopause, a lot of the research and information around this stage of life continues to focus on other symptoms, like hot flushes or sleep difficulties, leaving many of us surprised and confused by the effect on our mental health.

Of course, menopause also isn’t the only factor that can leave us feeling stressed and anxious during this phase of our lives. Many of us find ourselves balancing multiple responsibilities, including work, caring for children and/or elderly relatives, and household management, leaving us with little time to spare for our own needs.

If stress and anxiety have built to the point that they are feeling overwhelming, we highly encourage you to speak to a professional.

Your GP is a great starting point, especially if you are already talking to them about other menopause symptoms.

You could also look for a qualified therapist or counsellor using the British Association for Counselling and Psychotherapy (BACP)’s register. Some of the professionals on their list specialise in menopause-related mental health issues, so you can speak with someone who understands what you’re going through.

There are also several lifestyle tweaks you can make to reduce stress and anxiety and help you cope better with the mental health impacts of perimenopause and menopause. For this blog post, we’ve selected ten of the best tips and practices that we hope will support you through the ups and downs of the menopause journey.

1. Know your triggers

Some stress in life is inevitable, and we can’t remove every source from our days. But what you can do is keep an eye out for triggers that spark those anxious feelings or make them worse. In some cases, you might then be able to reduce your exposure to these triggers, or at least find ways to offset their impact.

Try keeping a diary or log of your days for a week or two to see if you can find any patterns. You might spot thoughts, activities, or situations that make your anxiety worse. You might also see triggers related to things like your diet, caffeine intake, sleep, or hormone cycle, or linked to other menopausal symptoms, such as hot flushes or insomnia.

2. Grow your “in-the-moment” toolkit

Most of the tips on our list are about longer-term changes that can support your mental health and reduce stress and anxiety.

But sometimes anxiety can feel overwhelming. Research shows that women are at an increased risk of panic attacks during menopause. And this means we need to find ways to cope in the moment, as well as ways to reduce anxiety overall.

There are a variety of options here and you can try out different ones to see what works best for you.

Examples include breathing exercises and grounding exercises, such as the 5-4-3-2-1 technique where you name:

5 things you can see
4 things you can hear
3 things you can feel or touch
2 things you can smell
1 thing you can taste

You can even enlist the help of technology – there are now several apps you can download to your phone that will guide you through breathing exercises and other techniques to help you get through high anxiety and panic attacks.

3. Nourish your body

There’s increasing evidence that what we eat plays an important role in our mental health. For example, studies tend to indicate that people with diets rich in fruits, vegetables, protein, and healthy fats are less likely to experience anxiety.

On the other hand, diets high in sugar and refined carbs are often linked to a higher risk of anxiety.

So, eating plenty of fruits and vegetables, high-quality protein, and foods high in omega-3 (such as nuts, seeds, and oily fish) is a fantastic way to reduce anxiety and enjoy other health benefits too.

4. Move for joy

There’s a well-established link between higher levels of physical activity and better mental health, so getting moving regularly is another great way to reduce anxiety and cope with stress.

The good news is that the link between exercise and lower anxiety applies to all types of movement, from yoga and tai chi to running and cycling. So, if you are the kind of person who hates the gym and dreads the thought of running, there are plenty of other options to try.

From walks with friends to a laughter-inducing dance class, making joyful movement part of your life is one of the best ways to boost your mood and reduce anxiety. And there are other benefits to exercise during menopause too.

5. Get into nature

Perhaps you’ve heard of the Japanese practice of forest bathing, or just noticed that your anxiety levels are lower after an afternoon in the garden.

Spending time in nature is another proven way to reduce stress and anxiety and boost general wellbeing. Researchers suggest 120 minutes a week, although it doesn’t appear to matter whether you take this time all in one go or in smaller chunks across the week.

6. Manage your alcohol consumption

Many of us turn to a glass of wine at the end of the day or a couple of pints with friends in the pub as a way to unwind and relax.

Unfortunately, alcohol isn’t as helpful for managing our stress levels as we might think, especially during menopause. That’s because alcohol can act as a trigger for some women, making symptoms like hot flushes, headaches, and anxiety worse.

If you notice that alcohol makes your anxiety levels worse, you might need to reduce how much you drink.

Opting for low alcohol or no alcohol alternatives can help you reduce your consumption without losing the ritual of unwinding at the end of the day. Or you can find other ways to treat yourself, such as watching your favourite show, doing a home spa treatment, or doing an activity with friends that doesn’t involve alcohol.

7. Try mindfulness

Anxiety typically focuses on worries about what happened in the past or might happen in the future, not what is happening right now. As a result, many people find mindfulness techniques help to reduce anxiety and stress.

Mindfulness is the art of grounding yourself in the present moment. There are lots of techniques you can try, from meditation and yoga to mindful eating, body scans, and journaling. We’ll talk through the benefits of mindfulness in more detail and explore some options to try in another blog post.

8. Embrace your creativity

When life gets busy, the first thing to go is usually our hobbies – who has time when there is so much else to juggle?

But it turns out that having creative hobbies as part of our weekly activities is important for our mental health. A 2023 poll found that people who spend time on creative activities have better mental health, and many of those surveyed reported that their hobbies help them cope with stress and anxiety.

This appears to be true of a wide range of activities, including listening to music, solving puzzles, singing and dancing, and doing arts and crafts. So, making time for the hobbies you enjoy is crucial when you are struggling with stress and anxiety.

9. Make self-care non-negotiable

Women in midlife typically have busy lives. There’s a lot more going on for us than just menopause – but trying to manage the symptoms of perimenopause and menopause on top of everything else on our plates can be daunting. And it only adds to the feelings of stress and anxiety that already come with our changing hormones.

It can be easy to let healthy habits fall to the side when there’s so much going on. But, as we’ve seen, making time for exercise, hobbies, time in nature, mindfulness and good food can make all the difference, especially when we make these things a regular part of our lives.

So, try picking three self-care non-negotiables and commit to practising them every day.

This could be a walk in nature, yoga, and Wordle, for example. And it will vary day to day – sometimes you might just do 5-10 minutes on each, sometimes you might have an hour or more.

The important thing is to make them something you do consistently.

10. Find community

We often overlook the importance of our relationships in conversations about our health (physical or mental). But the people we have around us can have a significant impact on how we feel.

When we have strong social connections, we tend to be happier and experience fewer mental health issues. And it is less about the number of connections we have than the quality of those connections – a handful of good friends is more important than a lot of surface level acquaintances.

Unfortunately, anxiety can also make it hard for us to maintain our social connections or create new ones. Which is why we’re on a mission to provide a friendly and supportive community for women going through menopause, both online and in-person.

You just can’t beat the comfort of knowing you are with people who understand, who are going through the same challenges, and who will listen without judgement.

References

Menopause and the workplace survey results: Fourth Special Report of Session 2021–2, House of Commons Women and Equalities Committee, https://committees.parliament.uk/publications/8995/documents/152634/default/

Search BACP, British Association for Counselling and Psychotherapy, https://www.bacp.co.uk/search/Therapists, consulted 26/08/2024

Claudia, P., Andrea, C., Chiara, C., Stefano, L., Giuseppe, M., Vincenzo, D. L., Felice, P., & Paolo, C. (2004). Panic disorder in menopause: a case control study. Maturitas, 48(2), 147–154. https://doi.org/10.1016/j.maturitas.2003.08.003

Breathing exercises for stress, NHS, https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/, consulted 26/08/2024

Grajek, M., Krupa-Kotara, K., Białek-Dratwa, A., Sobczyk, K., Grot, M., Kowalski, O., & Staśkiewicz, W. (2022). Nutrition and mental health: A review of current knowledge about the impact of diet on mental health. Frontiers in nutrition, 9, 943998. https://doi.org/10.3389/fnut.2022.943998

Aucoin, M., LaChance, L., Naidoo, U., Remy, D., Shekdar, T., Sayar, N., Cardozo, V., Rawana, T., Chan, I., & Cooley, K. (2021). Diet and Anxiety: A Scoping Review. Nutrients, 13(12), 4418. https://doi.org/10.3390/nu13124418

Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus, 15(1), e33475. https://doi.org/10.7759/cureus.33475

Can exercise help treat anxiety? Harvard Health, https://www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096, consulted 26/08/2024

Your guide to forest bathing, Forestry England, https://www.forestryengland.uk/blog/forest-bathing, consulted 26/08/2024

Nature matters in mental health, Royal College of Psychiatrists, https://www.rcpsych.ac.uk/news-and-features/blogs/detail/sustainability-blog/2024/03/06/nature-matters-in-mental-health, consulted 26/08/2024

White, M. P., Alcock, I., Grellier, J., Wheeler, B. W., Hartig, T., Warber, S. L., Bone, A., Depledge, M. H., & Fleming, L. E. (2019). Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Scientific reports, 9(1), 7730. https://doi.org/10.1038/s41598-019-44097-3

Alcohol and menopause, Alcohol Change UK, https://alcoholchange.org.uk/alcohol-facts/fact-sheets/alcohol-and-menopause, consulted 26/08/2024

Mindfulness, NHS, https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/, consulted 26/08/2024

New APA Poll: Americans Who Engage in Creative Activities at Least Weekly Report Better Mental Health, America Psychiatric Association, https://www.psychiatry.org/news-room/news-releases/new-apa-poll-americans-who-engage-in-creative-acti

Relationships and community: Statistics, Mental Health Foundation, https://www.mentalhealth.org.uk/explore-mental-health/statistics/relationships-community-statistics

Menopause and exercise: Can being physically active reduce symptoms?

Written by Sarah Rock on 13/01/2026.

Whatever phase of life we’re in, being physically active brings huge benefits to both our physical and mental health. And there’s evidence to suggest that exercise has particular upsides during perimenopause, menopause, and beyond.

From immediate benefits such as reduced symptoms and better mental health, to longer term advantages like stronger bones and lower risk of heart disease, there are plenty of good reasons to make movement a daily priority during your menopause journey.

In this blog post, we examine some of the benefits of exercise for peri- and post-menopausal women. We also give you some ideas for how to get moving in a way that works for you.

The benefits of exercise in menopause

The journey through menopause and beyond brings a wide range of symptoms that can affect us both physically and mentally. Disturbed sleep, mood swings, memory issues, joint pain, and hot flashes are just some of the common problems that women experience during this phase of life.

Hormone replacement therapy (HRT) is one option for alleviating these symptoms, but not all women want or can take this route. And whether you opt for HRT or not, there are still plenty of benefits to prioritising movement during peri- and post-menopause.

Why? Well, being physically active has been linked to a range of benefits – some directly related to menopause symptoms, others more generally helpful as we progress through menopause and beyond.

Here are a few of those benefits:

1. Reduced menopausal symptoms: There’s a growing body of evidence to suggest that regular physical activity can reduce some of the symptoms of menopause, including vasomotor symptoms like hot flashes and insomnia, as well as urogenital symptoms such as vaginal dryness and urinary issues.

For example, one 2019 study found that women with high and moderate physical activity levels report less severe menopausal symptoms than those who are inactive. This study is particularly interesting because it looked at the impact of overall activity levels, including household chores, work, and transportation (e.g. commuting), not just planned exercise.

However, studies that look specifically at different forms of exercise have come to similar conclusions. A 2024 review of the effects of resistance training found that it reduced the frequency and intensity of hot flashes, while a 2018 meta-study concluded that yoga is effective in alleviating a range of menopause symptoms, including both vasomotor and psychological issues.

It’s worth noting that some research is less optimistic about the benefits of exercise for vasomotor symptoms, such as this 2015 study that found exercise had no effect on the frequency of hot flashes.

Regardless, most women say that being physically active helps with menopause symptoms, reporting improved sleep, better physical health, and increased psychological wellbeing, as well as improved night sweats and hot flashes.

2. Stronger bones and muscles: Being physically active doesn’t only help with the immediate effects of menopause. There’s also evidence that it can protect against some of the longer-term impacts of falling oestrogen, such as reduced bone density.

Weight bearing and high impact exercises strengthen both bones and muscles, helping to reduce the risk of osteoporosis and maintain your mobility post-menopause.

For example, researchers found that 24 weeks of aerobic dancing helped to significantly increase bone mineral density in post-menopausal women with osteopenia (reduced bone density), as well as increasing their overall physical fitness.

3. Protected cardiovascular health: The link between keeping active and cardiovascular health is well known and the benefits are, of course, not limited to menopausal women.

However, it’s something that is worth bearing in mind as you journey through menopause. Oestrogen appears to protect against heart disease, meaning the risk of issues can increase as your oestrogen levels drop.

Fortunately, plenty of studies show that regular exercise can help to protect against the effects of falling oestrogen on our heart health by improving our blood pressure and supporting a healthy metabolism.

4. Lowered stress: If you’ve experienced stress, depression, and anxiety during menopause, you are not alone. Many women report the impact of changing hormones on their mental health.

Again, this is somewhere physical activity can be hugely beneficial. Whether you prefer Pilates and yoga, or aerobic exercises like running or cycling, research shows that regular movement can reduce stress, anxiety, depression, and sleep disturbances during menopause.

5. A sense of community: So far, we’ve concentrated on the more measurable benefits of exercise during menopause. But we think it is important not to overlook some of the other ways getting active can support you during this stage of life.

One of those is helping you build your community of other women experiencing similar symptoms. Exercise is something you can enjoy on your own, but it is also a fantastic way to spend time with others.

Whether that’s buddying up with some of your existing friends or joining a group or class to meet new people, exercise can open new opportunities to socialise and have fun.

How to get moving in menopause

As you can see, there are plenty of reasons why regular physical activity is a must during menopause and beyond.

For those who already have a solid exercise routine and love nothing more than to be physically active, this is great news.

But let’s face it, that’s not the case for all of us.

Many women have a tricky relationship with exercise. It’s so often associated with weight loss or competition – which can be challenging if your body doesn’t look or perform the way you think it should.

Plus, most of us are time-poor, juggling work and caring responsibilities. This can make it harder to set aside time for movement.

And menopause itself can make finding the motivation to exercise more difficult too. Broken nights, fatigue, aching joints, and low mood can all make it harder to prioritise physical activity.

If you struggle to get moving, here are some tips that may help:

1. It’s OK to start small: When we think of exercise, we often picture a long run or a sweaty gym session.

But exercise doesn’t have to be high intensity or last hours to be effective.

Even 10 minutes a day can make a difference to your health and may feel less daunting than trying to find time for a longer workout.

If you hate physical exertion, low intensity exercise like walking, yoga, or a gentle swim can be a better option.

And even if you want to work up to more, starting slow can help you build a consistent habit instead of trying to do too much, too fast. Programmes like Couch to 5K are built on this principle and are a great option to help you get started.

2. Focus on personal progress, not comparison: Many of us are put off exercising when we concentrate too much on trying to match the physical feats that we see others achieving – whether that’s people we know in real life or follow on social media.

If you are starting a new exercise regime, you can build both confidence and enjoyment by tracking your personal progress instead of comparing yourself to others. The same goes for if you are coming back to exercises you’ve not done for a while – celebrate what you are achieving now, instead of comparing to your younger self.

3. Routines can help: For the time-poor especially, building time for exercise into your daily routine is crucial to make sure you can actually get some movement in. Maybe that’s a 20-minute walk on your lunch break, a 10-minute yoga routine before bed, or a Saturday morning swim – whatever you can consistently make time for is the best form of exercise!

Routines are also vital for overcoming periods of low motivation. Willpower can only take us so far, but good habits can make the difference by removing the need to decide whether to exercise.

4. Have fun, get curious: According to the Journal of Midlife Health, the best exercise regimes for menopause include aerobic, strength, and balance exercises.

This might sound like a daunting list, especially if you are just starting out. Not only do you need to get moving, but you also need to do a range of different types of exercise?

However, you can also see this as an invitation to get playful and try out different forms of exercise. Perhaps you’ve always wanted to try samba dancing, or circus classes, or badminton. Maybe you can rediscover a childhood love of cycling, or hockey.

Exercise doesn’t need to be a chore. In fact, it is often a lot of fun. And you can try plenty of different options to discover what works for you.

5. Find your community: Exercise has benefits whether you get moving alone or with friends. But there’s also some evidence that those benefits are enhanced when we work out in groups, especially as we age.

This may be partly because we’re more likely to stick to exercising if we make plans to do it with others – regardless of whether that’s meeting up with friends or booking a group class. But it’s also because group exercise offers added opportunities for socialisation and fun, which can add to the mental health benefits of movement.

During peri- and post-menopause, taking part in exercise classes or other physical group activities that are specifically aimed at women in this phase of life can also help you build your support network while keeping fit and active.

A win on both counts.

References

Dąbrowska-Galas, M., Dąbrowska, J., Ptaszkowski, K., & Plinta, R. (2019). High Physical Activity Level May Reduce Menopausal Symptoms. Medicina (Kaunas, Lithuania), 55(8), 466. https://doi.org/10.3390/medicina55080466

Choudhry, D. N., Saleem, S., Hatim, S., & Irfan, R. (2024). The effect of resistance training in reducing hot flushes in post-menopausal women: A meta-analysis. Journal of Bodywork and Movement Therapies. https://doi.org/10.1016/j.jbmt.2024.03.018

Cramer, H., Peng, W., & Lauche, R. (2018). Yoga for menopausal symptoms-A systematic review and meta-analysis. Maturitas, 109, 13–25. https://doi.org/10.1016/j.maturitas.2017.12.005

Daley, A. J., Thomas, A., Roalfe, A. K., Stokes-Lampard, H., Coleman, S., Rees, M., Hunter, M. S., & MacArthur, C. (2015). The effectiveness of exercise as treatment for vasomotor menopausal symptoms: randomised controlled trial. BJOG : an international journal of obstetrics and gynaecology, 122(4), 565–575. https://doi.org/10.1111/1471-0528.13193

Thomas, A., & Daley, A. J. (2020). Women’s views about physical activity as a treatment for vasomotor menopausal symptoms: a qualitative study. BMC women’s health, 20(1), 203. https://doi.org/10.1186/s12905-020-01063-w

Yu, P. A., Hsu, W. H., Hsu, W. B., Kuo, L. T., Lin, Z. R., Shen, W. J., & Hsu, R. W. (2019). The effects of high impact exercise intervention on bone mineral density, physical fitness, and quality of life in postmenopausal women with osteopenia: A retrospective cohort study. Medicine, 98(11), e14898. https://doi.org/10.1097/MD.0000000000014898

Menopause and your heart, British Heart Foundation, https://www.bhf.org.uk/informationsupport/support/women-with-a-heart-condition/menopause-and-heart-disease, consulted 28/05/2024

Xi, H., He, Y., Niu, Y., Sui, X., Zhang, J., Zhu, R., Xu, H., Zhang, S., Li, Y., Yuan, Y., & Guo, L. (2021). Effect of combined aerobic and resistance exercise on blood pressure in postmenopausal women: A systematic review and meta-analysis of randomized controlled trials. Experimental gerontology, 155, 111560. https://doi.org/10.1016/j.exger.2021.111560

Aibar-Almazán, A., Hita-Contreras, F., Cruz-Díaz, D., de la Torre-Cruz, M., Jiménez-García, J. D., & Martínez-Amat, A. (2019). Effects of Pilates training on sleep quality, anxiety, depression and fatigue in postmenopausal women: A randomized controlled trial. Maturitas, 124, 62–67. https://doi.org/10.1016/j.maturitas.2019.03.019

Shepherd-Banigan, M., Goldstein, K. M., Coeytaux, R. R., McDuffie, J. R., Goode, A. P., Kosinski, A. S., Van Noord, M. G., Befus, D., Adam, S., Masilamani, V., Nagi, A., & Williams, J. W., Jr (2017). Improving vasomotor symptoms; psychological symptoms; and health-related quality of life in peri- or post-menopausal women through yoga: An umbrella systematic review and meta-analysis. Complementary therapies in medicine, 34, 156–164. https://doi.org/10.1016/j.ctim.2017.08.011

Zhao, Y., Niu, H., & Liu, S. (2022). Effects of aerobics training on anxiety, depression and sleep quality in perimenopausal women. Frontiers in psychiatry, 13, 1025682. https://doi.org/10.3389/fpsyt.2022.1025682

Saint-Maurice, P. F., Graubard, B. I., Troiano, R. P., Berrigan, D., Galuska, D. A., Fulton, J. E., & Matthews, C. E. (2022). Estimated Number of Deaths Prevented Through Increased Physical Activity Among US Adults. JAMA internal medicine, 182(3), 349–352. https://doi.org/10.1001/jamainternmed.2021.7755

Mishra, N., Mishra, V. N., & Devanshi (2011). Exercise beyond menopause: Dos and Don’ts. Journal of mid-life health, 2(2), 51–56. https://doi.org/10.4103/0976-7800.92524

Komatsu, H., Yagasaki, K., Saito, Y., & Oguma, Y. (2017). Regular group exercise contributes to balanced health in older adults in Japan: a qualitative study. BMC geriatrics, 17(1), 190. https://doi.org/10.1186/s12877-017-0584-3

Everyday mindfulness practices for menopause

Written by Sarah Rock on 15/06/2025.

Mindfulness practices have become increasingly popular in the past few years, with many of us turning to these calming techniques to reduce stress and anxiety and boost our wellbeing.

At its core, mindfulness is the art of being present in the moment, so it is no wonder that so many people find it the perfect antidote to their busy modern lives. While this is a practice that can have benefits at any stage of life, we’re particularly interested in how mindfulness techniques can support women in perimenopause and menopause.

We know from our own experiences that mindfulness can be a great addition to any menopause toolkit – and many of you have told us the same. So, in this blog post, we’ll explore the art of mindfulness in a little more detail.

We’ll look at the benefits of mindfulness during menopause and then give you some ideas for practices you can incorporate into your own daily routine.

What is mindfulness?

Before we get stuck into the benefits of mindfulness for menopause, a quick look at what mindfulness actually is.

This term is often associated with practices like meditation, yoga, and tai chi – all of which can be great options to try. But mindfulness is less about a specific practice and more about a state of mind.

Most of us spend our time living in our heads. We go through our lives distracted by our thoughts and rarely stop to ground ourselves in the present moment.

Mindfulness is the opposite of this busy, distracted mindset. It is about full immersing ourselves in the present and connecting with the world around us.

Essentially, mindfulness is about paying attention. It encourages us to tune into the physical sensations our bodies experience; the sights, sounds and smells of the world around us. And it is also about noticing our thoughts and feelings with a sense of curiosity and acceptance, instead of judgement.

Easy to say, harder to do! Many of us struggle to cultivate this sense of awareness and non-judgement at first. But with time and practice, anyone can make mindfulness part of their daily lives.

The benefits of mindfulness in menopause

Mindfulness is often recommended to people struggling with anxiety and depression, both of which are common symptoms of menopause. So, it is perhaps no surprise that there’s plenty of interest in the benefits of mindfulness during perimenopause and menopause.

Research suggests that mindfulness practices can indeed reduce the psychological impacts of menopause, including depression and irritability.

However, this isn’t the only benefit of mindfulness during menopause – studies indicate that a regular mindfulness practice can also improve other symptoms, including insomnia and night sweats, the impact of hot flushes, and overall quality of life.

Mindfulness practices to try during menopause

Since mindfulness seems to improve a wide range of menopause symptoms, it is a great option to support you through your menopause journey. But how do you get started?

One thing to emphasise is that cultivating mindfulness doesn’t always need to be about setting time aside for a specific mindfulness practice. You can also incorporate it into your day-to-day life.

Whether you are walking to the bus stop, cooking a meal, or brushing your teeth, you can get in the habit of bringing your full attention to the moment. Notice how your body feels as you move. Take note of what is around you – what you can see, smell, feel, and hear.

Notice too what you are thinking and feeling. Try to simply name and acknowledge the thought or feeling, instead of making any kind of judgement about whether it is good or bad. You could even say it out loud; “this is a feeling of irritation”, “that thought was a worry about how much I need to do today.”

The trick is to notice and accept these feelings without trying to make them go away. It takes practice, so don’t worry if you struggle at first.

As well as these simple moments of attention, there are specific techniques you can use to help you incorporate mindfulness into your everyday life.

1. Meditation

Meditation is probably one of the first things you think of when you hear the word mindfulness. It has a ton of benefits and doesn’t require any special equipment or materials, so it is one of the most accessible options too.

However, many of us find meditation daunting, especially if we’ve not tried it before. The good news is that you don’t need to leap straight into sitting still for hours – and you don’t need to be able to do lotus pose either.

We recommend starting small – perhaps just five to ten minutes at first. You can always build up to longer as you become more familiar with meditation.

Find somewhere you are unlikely to be disturbed and get comfortable. You can sit on the floor, on a chair, on a bed, or lie down – whatever is most comfortable and lets you find a position you can stay in for the duration of your meditation.

Consider setting a timer, which can help you let go of any preoccupation with time.

Find a focus for your attention. Some people like to just focus on their breathing, others find it easier to do a body scan, or focus on an object – a candle flame is the classic choice often used in yoga. You could also listen to a guided meditation – there are plenty of free options on YouTube or you can download an app like Headspace or Calm.

When your mind wanders – which it will – don’t try to stop it. Instead, simply notice the thought or feeling and then let it pass by. Then, bring your attention back to your focus point.

2. Mindful movement

One of the benefits of mindfulness is that it increases your mind-body connection, helping you to feel grounded and present in your body. And one of the best ways to do this is to incorporate mindful movement into your day.

Yoga, tai chi, and Qigong are classic examples that emphasise the connection between brain, body, and breath, using movement to bring your attention to the present moment and cultivate a sense of mindfulness.

Classes run all over the country, or you can also try them out at home using YouTube videos and other online resources.

But if none of these are for you, there are other options too. Walking, for example, can be a great alternative – you can even try a walking meditation, where you bring your attention to the feeling of your feet coming into contact with the ground and then expand out to notice the sights, sounds, and smells of the world around you.

3. Mindful eating

Another daily activity where you can incorporate mindfulness is eating. How often do you grab a sandwich on the go or eat a distracted lunch at your desk? We rarely take the time to fully focus on our food, but bringing mindfulness into eating can help us to develop healthier eating habits, as well as sparking feelings of gratitude and appreciation for our food.

To eat mindfully, start by getting rid of distractions so that you can fully focus on your food. That means stepping away from your desk, sitting down, and putting your phone away.

Take a moment before you start your meal to appreciate the food in front of you. Think of how many people played a part in getting that food onto your plate – those who grew it, harvested it, transported it, and prepared it. That includes you!

Before you start to eat, use your other senses to experience the food. Notice the colours, shapes, and smells.

Eat slowly and with attention, taking small bites and chewing them thoroughly. Note the tastes and textures on your tongue and how these change as you chew. Pause between bites to allow yourself to appreciate the experience of one bite before you take the next.

Bring this same sense of attention to your body’s reaction to the food. How does it make you feel? Are you hungry for more, or are you satisfied? As always with mindfulness, the trick is to notice without judgement.

4. Colouring and crafting

Creative pursuits like drawing, colouring, and painting can also be a great opportunity to practise mindfulness. These activities help you to focus your attention on what you are doing, grounding you in the present moment.

Mindful colouring or crafting can also provide a creative outlet that isn’t attached to a particular outcome – in other words, it doesn’t matter whether you create an amazing work of art or not, the benefits are in the doing, not the result.

Some people prefer to colour abstract images, like mandalas, and there are plenty of adult colouring books out there, as well as free printables (or you could always freestyle).

However, if you prefer to draw or paint something you can see, this can also be a way to practise mindfulness – there is no better way to really notice the details of an object or your surroundings than sketching them.

Other crafts can be a vehicle for mindfulness too – perhaps you could try knitting, crocheting, pottery, photography, or embroidery.

Whatever your creative pursuit, make it mindful by bringing your full attention to the activity and by focusing on the process without judging the outcome.

References

Simonsson, O., Fisher, S., & Martin, M. (2021). Awareness and Experience of Mindfulness in Britain. Sociological Research Online, 26(4), 833-852. https://doi.org/10.1177/1360780420980761

Mindfulness, NHS, https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/, consulted 30/08/2024

Sung, M. K., Lee, U. S., Ha, N. H., Koh, E., & Yang, H. J. (2020). A potential association of meditation with menopausal symptoms and blood chemistry in healthy women: A pilot cross-sectional study. Medicine, 99(36), e22048. https://doi.org/10.1097/MD.0000000000022048

Carmona, N. E., Millett, G. E., Green, S. M., & Carney, C. E. (2023). Cognitive-behavioral, behavioural and mindfulness-based therapies for insomnia in menopause. Behavioral sleep medicine, 21(4), 488–499. https://doi.org/10.1080/15402002.2022.2109640

Carmody, J. F., Crawford, S., Salmoirago-Blotcher, E., Leung, K., Churchill, L., & Olendzki, N. (2011). Mindfulness training for coping with hot flashes: results of a randomized trial. Menopause (New York, N.Y.), 18(6), 611–620. https://doi.org/10.1097/gme.0b013e318204a05c

van Driel, C. M., Stuursma, A., Schroevers, M. J., Mourits, M. J., & de Bock, G. H. (2019). Mindfulness, cognitive behavioural and behaviour-based therapy for natural and treatment-induced menopausal symptoms: a systematic review and meta-analysis. BJOG : an international journal of obstetrics and gynaecology, 126(3), 330–339. https://doi.org/10.1111/1471-0528.15153

John, J. B., Chellaiyan, D. V. G., Gupta, S., & Nithyanandham, R. (2022). How Effective the Mindfulness-Based Cognitive Behavioral Therapy on Quality of Life in Women With Menopause. Journal of mid-life health, 13(2), 169–174. https://doi.org/10.4103/jmh.jmh_178_21

Mindfulness exercises and tips, MIND, https://www.mind.org.uk/information-support/drugs-and-treatments/mindfulness/mindfulness-exercises-tips/, consulted 30/08/2024

Headspace, Mindfulness, https://www.headspace.com/mindfulness, consulted 30/08/2024

Calm, Mindfulness, https://www.calm.com/mindfulness, consulted 30/08/2024

A Guided Walking Meditation for Daily Life, Mindfulness, https://www.mindful.org/daily-mindful-walking-practice/

Mindful eating, The Nutrition Source: Harvard T.H Chan School of Public Health, https://nutritionsource.hsph.harvard.edu/mindful-eating/, consulted 30/08/2024