Upping Self-Care in Menopause

Using Rituals to Build New Habits

What used to work doesn’t always work now, so I’ve been leaning into small daily habits that feel sustainable and informed. Nothing extreme. Just consistent.

Here are a few that are helping me right now:

1. A quick morning lymphatic reset

Right after brushing my teeth, I do a short lymphatic drainage routine similar to this quick lymphatic drainage routine.

it takes just a few minutes but helps with circulation and puffiness, and it feels like a gentle way to wake up my body. Stacking it onto something I already do makes it easier to stay consistent.

2. A non-negotiable midday sunlight walk

I take a 20–30 minute speed walk with the dog almost every day. The movement clears my head, and the sunlight supports serotonin production, which helps regulate mood and overall mental health. It’s become my daily stress reset.

3. Learning while I move

I usually listen to a podcast during my walks. One of my go-to resources is the Huberman Lab podcast. I appreciate having access to research-based conversations about sleep, hormones, stress, and daily routines.

You can explore related episodes here under Huberman Lab daily routine topics.

It keeps me informed and curious.

4. Becoming more aware of my breathing

I’ve been working on breathing through my nose instead of shallow mouth breathing. Nasal breathing supports oxygen efficiency and nervous system regulation.

Here’s an article outlining seven reasons nasal breathing matters.

5. Rethinking alcohol

Because of the established link between alcohol consumption and increased breast cancer risk, I’ve nearly eliminated weekday drinking. Weekends are still a work in progress. I overdid it last weekend, and I didn’t love how I felt. But I’m not giving up. I’m learning, adjusting, and trying again.

If you’d like to read more about the research, here’s a helpful overview on alcohol and breast cancer risk.

Menopause isn’t a crisis for me. It’s a recalibration. I’m building rituals that support my body and backing them with information that makes sense. Progress, not perfection.