menopause

Embracing Change: Your Menopause Survival Kit

March 11, 2024

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When I had a chance to speak with Sherri Shepherd about menopause and my hot girl smoothie, I was thrilled at all the questions I got after the segment. The question that touched me the most: how can we deal with menopause and truly thrive? I know firsthand there are a whole lot of physical and emotional changes that come during this transition, so I want to share this menopause survival kit to help out.

Each woman experiences menopause uniquely, but having a well-equipped menopause survival kit can help navigate this transformative journey with grace and confidence. In this article, we'll explore some essential items to include in your menopause survival kit, focusing on self-care, comfort, and empowerment.


  1. Knowledge: The first and most important item for your menopause survival kit is knowledge. Educate yourself about the physical and emotional changes that occur during menopause. Understand the common symptoms, such as hot flashes, night sweats, mood swings, and changes in sleep patterns. Having a solid understanding of what to expect empowers you to take control of your health and seek appropriate support and solutions.
  2. Supportive Network: Menopause can be a challenging time, and having a support system is crucial. Surround yourself with understanding and compassionate friends, family, and/or support groups who can provide a safe space for open discussions. Sharing experiences, concerns, and advice can be immensely helpful in navigating the challenges of menopause.
  3. Healthy Lifestyle: Maintaining a healthy lifestyle is vital during menopause. Include items in your survival kit that encourage physical activity, such as comfortable workout clothes, a water bottle, and a pedometer. Regular exercise can help alleviate symptoms, boost mood, and promote overall well-being. Additionally, consider incorporating a balanced diet into your routine. Include nutritious foods rich in calcium, vitamin D, and omega-3 fatty acids to support bone health and reduce the risk of heart disease. Keeping a food journal or using a meal planning app can be helpful in tracking your intake and ensuring a well-rounded diet.
  4. Comfort Essentials: Menopause can bring discomfort, particularly during hot flashes and night sweats. Fill your kit with essentials like cooling gel packs, portable fans, and moisture-wicking sleepwear. These items can provide immediate relief during episodes of increased body heat and help regulate your body temperature.
  5. Skincare and Hygiene: OMG this is a big one for me. Hormonal changes during menopause can affect your skin and intimate areas. Include skincare products that hydrate and nourish your skin, such as gentle cleansers, moisturizers, and sunscreen. Additionally, consider including products designed specifically for intimate care to maintain freshness and comfort.
  6. Relaxation and Stress Relief: Menopause can be a time of heightened stress and emotional fluctuations. Equip your survival kit with items that promote relaxation and stress relief. This could include scented candles, essential oils, a journal, calming teas, or mindfulness meditation apps. Taking time for self-care and relaxation can help you manage stress and foster a sense of calm.
  7. Sleep Support: Yes. I have spent plenty of nights up late tossing and turning and counting down my lack of sleep till morning. Sleep disturbances are a common symptom of menopause. Create a soothing sleep environment by including items like a comfortable pillow, blackout curtains, earplugs, and a white noise machine. Developing a bedtime routine that promotes relaxation, such as reading a book or taking a warm bath, can also aid in improving sleep quality.


Menopause is a transformative journey that can be navigated with grace and empowerment. My hope is that this menopause survival kit will help you prioritize self-care, comfort, and overall well-being. Remember, each woman's experience is unique, so personalize your kit to cater to your specific needs. Embrace this new phase of life with confidence, knowing that you have the tools to navigate menopause and emerge stronger on the other side.

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