How to Support Your Body: Physical Strategies for Emotional Health

Menopause and Mental Health, Part 3

By Erin Tanner MSN, APRN, FNP-C, PHMNP-BC, PMH-C, Vetted Konenki Provider

Navigating perimenopause and menopause can be a challenging journey, but there are many proactive steps you can take to support your physical and emotional needs. A holistic approach—combining lifestyle adjustments, emotional strategies, and professional guidance—often yields the best results.

Supporting Physical Needs

Prioritize Nutrition

• Balanced Diet: Focus on whole, unprocessed foods, including plenty of fruits, vegetables, lean proteins, and healthy fats. This supports overall health and helps stabilize blood sugar, which can impact mood.
  
• Calcium & Vitamin D: Essential for bone health, as declining estrogen increases osteoporosis risk. Include dairy, leafy greens, fortified foods, and consider supplements under medical guidance.
  
• Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, these can help with mood, inflammation, and even hot flashes.
  
• Limit Triggers: Reduce or avoid caffeine, alcohol, spicy foods, and highly processed items, as these can exacerbate hot flashes, sleep disturbances, and mood swings for some.
  
• Stay Hydrated: Drink plenty of water throughout the day.
  

Engage in Regular Exercise

• Mix It Up: Combine aerobic exercise (walking, swimming, dancing) for cardiovascular health and mood elevation with strength training (weights, resistance bands) to preserve muscle mass and bone density.
  
• Boost Mood & Sleep: Exercise releases endorphins, reduces stress, and can significantly improve sleep quality and overall mood (Shrivastava et al., 2025).
  

Prioritize Quality Sleep

• Consistent Schedule: Go to bed and wake up around the same time each day, even on weekends.
  
• Optimize Environment: Keep your bedroom cool, dark, and quiet. Use breathable bedding.
  
• Limit Disruptors: Avoid large meals, caffeine, alcohol, and screen time close to bedtime.
  
• Address Hot Flashes: Manage hot flashes at night with cooler rooms, light clothing, or a fan, as they are a common cause of sleep disruption (Zeng et al., 2025; Maki et al., 2024).
  

Consider Medical Options (Discuss with a Healthcare Provider)

• Hormone Replacement Therapy (HRT): For many, HRT is an effective treatment for hot flashes and night sweats, and can also significantly improve mood, sleep, and vaginal dryness. Discuss risks and benefits with your doctor (Shrivastava et al., 2025).
  
• Non-Hormonal Medications: Certain antidepressants (SSRIs/SNRIs), gabapentin, or other medications can help manage hot flashes, anxiety, and depression if HRT isn’t suitable or preferred (Shrivastava et al., 2025).

Coming up next: How to Support Your Mind—Emotional Resilience Through Midlife Transitions.

Ready to Take the Next Step?

Find Support Near You: Visit our Find a Provider page to connect with a vetted menopause expert who understands what you’re going through.

Not Sure Where to Start? Schedule a free 20-minute call with our Wingwoman Concierge for personalized guidance—because you shouldn’t have to figure this out alone.

References

Grace, A. & Pandian, S. (2025). Mental health—an emotional roller coaster around menopause. National Journal of Community Medicine, 16(1), 94–101. https://doi.org/10.55489/njcm.1601202554670

Liu, H., Cai, K., Wang, J., & Zhang, H. (2023). The effects of mindfulness-based interventions on anxiety, depression, stress, and mindfulness in menopausal women: A systematic review and meta-analysis. Front Public Health. https://doi.org/10.3389/fpubh.2022.1045642

Maki, P., Panay, N., & Simon, J. (2024). Sleep disturbance associated with the menopause. Menopause, 31(8), 724–733. https://doi.org/10.1097/GME.0000000000002386

Mu, E., Chiu, L., & Kulkarni, J. (2025). Using estrogen and progesterone to treat premenstrual dysphoric disorder, postnatal depression and menopausal depression. Frontiers in Pharmacology, 16. https://doi.org/10.3389/fphar.2025.1528544

Shrivastava, G., Roshiya, K.D., Gohil, D.K., & Patadia, H. (2025). Menopause and Mental Health. Journal of Neonatal Surgery, 14(17S), 849–860. https://www.jneonatalsurg.com/index.php/jns/article/view/4678

Zeng, W., Xu, J., Yang, Y., Lv, M., & Chu, X. (2025). Factors influencing sleep disorders in perimenopausal women: a systematic review and meta-analysis. Frontiers in Neurology, 16. https://doi.org/10.3389/fneur.2025.1460613