Menopause is a time of many changes. This is a good time to think about maintaining healthy habits such as eating a balanced diet, getting regular physical activity, and nurturing your mental health.

The menopausal transition can cause a wide variety of symptoms and health changes. One person’s experience can be very different from another’s, and “healthy habits” can mean something different to each person.

If you’re able to, talking with healthcare professionals such as doctors or registered dietitians can be very helpful. They can help you understand which habits are right for you and how to get started.

A healthful eating plan is important throughout your life, including during the menopausal transition. Menopausal people may have a higher risk of developing chronic conditions such as heart disease, and a balanced diet can help reduce your risk.

Here are some eating habits you can focus on:

  • eating a variety of fresh fruits and vegetables
  • reducing your sodium intake and limiting added sugars
  • limiting your intake of saturated fats, which are found in foods such as poultry skin and tropical oils like coconut and palm oil
  • swapping refined grains for whole grains

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It can be easier to make manageable, gradual changes than to overhaul your diet all at once. Start small — for example, if you’re in the habit of drinking soda every day, try replacing it with water or unsweetened tea most days.

Regular physical activity is important in any stage of life, but it may be especially beneficial during menopause.

It may help protect your bone health, prevent muscle loss, and maintain your heart health. It may also help relieve menopausal symptoms, such as mood changes.

One thing to keep in mind: Menopausal people can have a higher risk of osteoporosis (bone weakening). If you’ve already experienced bone loss or may be at high risk of osteoporosis, ask your doctor about activities you can do safely.

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As with adjusting your eating plan, it can be helpful to start small when you’re making room for more activity in your life. For example, you can start by taking a short walk a few times per week and work your way up to longer or more frequent walks.

Getting enough high quality sleep is important for your physical and mental health. Menopause can increase the risk of sleep disturbances, such as difficulty falling asleep or staying asleep.

If you’re having trouble sleeping or experiencing a lot of fatigue during the day, here are some strategies you might want to try:

  • Keep a regular sleep schedule, going to sleep and waking up at the same time every day.
  • Try not to eat too close to your bedtime.
  • Avoid alcohol, caffeine, and nicotine for a few hours before bed.
  • Try not to use any electronics before bed.
  • Keep your bedroom dark and quiet whenever possible.

If you’re still not getting enough sleep after making some of these changes, ask your doctor about possible treatments.

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Hot flashes are a common menopause symptom, with research suggesting that they affect up to 80% of menopausal women — and they can often occur when you sleep. If possible, try to keep your bedroom cool and consider using bedding made from breathable fabrics such as cotton.

Menopause can cause mood changes, and people experiencing menopause may be at a higher risk of mental health conditions such as anxiety and depression.

In addition to your physical symptoms, try to pay attention to your emotions. Symptoms like irritability, anger, sadness, and restlessness could be related to menopause. A mental health professional can help you find ways to manage your symptoms.

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In some cases, other people may be the first to notice emotional changes such as sadness and irritability. If you have a trusted friend, family member, or partner, consider asking them if they’ve noticed any changes in your behavior or emotions.

There’s no shame in asking for or getting help. If you’re experiencing severe or persistent mood changes, talk with a healthcare professional.

You might have already noticed some of the classic menopause symptoms, like hot flashes and night sweats. But menopause can cause a wide range of symptoms that you may not immediately associate with the transition, including:

Pay attention to what your body is telling you, and get help from a medical professional if your symptoms are severe or persistent.

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Tracking your symptoms may help you identify trends and possible triggers. A tracker can also help your doctor determine the right treatment or understand how well a treatment is working.

Check out this guide to tracking your menopause symptoms.

Even though it’s a natural part of life, the menopausal transition can be stressful. It may cause a variety of symptoms, and it can happen at a point in your life when you might be experiencing other changes, such as retirement or kids leaving the house. This means self-care can become particularly important.

Try to work in some “me time” to get enough rest and do things that make you happy, which could be as simple as reading a favorite book or listening to music.

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It can be helpful to reframe the thinking around menopause: It’s not the end of an era — it’s the beginning of a new one.

This period of life can be a great time to reacquaint yourself with former hobbies, reconnect with people, form new friendships, or travel.

Menopause is a great time to adopt healthy habits, such as getting regular physical activity and eating healthfully, if you haven’t already done so. In addition to improving your overall health, these habits might help relieve some menopause symptoms.

If you need help getting started, consider talking with a healthcare professional. They can help you figure out which habits may help you and how to start forming them.