Menopause Survival Kit
How to Survive Menopause: Gadgets, Clothes, Foods, and Exercises to Keep Your Cool
EBOOK: Belly Bloat-Busting Recipes
Let’s be real: Menopause is like life’s version of a software update that nobody asked for. Your body suddenly decides to glitch with hot flashes, belly bloat, and moods that could rival a reality TV star’s drama. But here’s the deal—just because you’re navigating menopause doesn’t mean you have to go down in flames (literally). With the right tricks up your sleeve, you can age gracefully and even thrive through this life stage. So, grab your fan, put on those moisture-wicking sheets, and let’s talk about how to stay cool, build muscle, reduce belly bloat, and keep your sanity intact during menopause. Menopause is one of those unavoidable life events that’s as thrilling as a trip to the DMV on a rainy Monday. It’s a phase marked by hot flashes, mood swings, night sweats, and a general feeling that your body has become an uncooperative roommate. But the good news is, you’re not alone—and even better news? There are plenty of gadgets, lifestyle tweaks, and good ol’ fashioned self-care strategies to help you not only survive but thrive during menopause.
12-19 Hours Cooling Time: With up to 19 hours of cooling time on a single charge, this mini handheld fan ensures you stay refreshed during travel, concerts, and outdoor adventures; Conveniently rechargeable via USB
From cooling gadgets to the foods you should eat and the exercises that can ease your symptoms, this guide will walk you through how to keep your cool (literally and figuratively) through this rollercoaster of a phase.
1. Stay Cool, Calm, and Collected with Gadgets
When your body feels like it’s caught in a desert heatwave during a board meeting or while trying to sleep—welcome to hot flash city! Luckily, there are some gadgets that’ll make you feel like you’re the queen of cool.
Cool Gadgets: Beat the Heat of Hot Flashes
If you’re in the middle of a meeting or trying to sleep and suddenly feel like you’re trapped inside a sauna, you’re experiencing one of menopause’s signature moves: the hot flash. But don’t worry—there’s a gadget for that.
This patch steadily releases organically grown, THC-free hemp extract, cooling menthyl lactate, and hormone-balancing black cohosh over 8-12 hours to keep hot flashes at bay. Very discreet!
Portable Handheld Fan ( Your new Best Friend)
Trust me, when those hot flashes hit, you’ll want a handheld fan that’s ready to go. Keep it in your bag or on your bedside table, and when the temperature spikes, hit that button and bask in the glory of portable, instant air conditioning. You'll feel like Beyoncé with your hair blowing in the breeze, minus the sweat mustache.
A portable handheld fan is a lifesaver when you need immediate relief. Keep one in your purse or at your desk, and when a hot flash hits, whip it out and enjoy the sweet breeze of salvation. Many models are rechargeable via USB, so you can easily top up the battery on the go.
Top pick: The Hands Free Neck fan is compact, powerful, and comes with a USB charging option. It also doubles as a desk fan, perfect for when the heat hits at work.
Cooling Pillow or Mattress Pad
No more hot sheets sticking to you while you’re asleep! These sheets are made from bamboo to keep you cool and dry all night. The soft fabric naturally wicks away moisture and helps regulate body temperature. The Sheet Set transfers moisture away from your skin all night long. This helps reduce sweating, keeping you dry and comfy as you sleep so you can always perform at your peak.
Night sweats can be a serious problem for many women during menopause, turning your bed into a swamp of discomfort. Investing in cooling sheets or cooling mattress pad can help regulate your body temperature and keep those night sweats at bay. Best cooling mattress.
Top pick: The Bed Jet3 Cooling Sleep System allows you to control the temperature of your mattress so you can stay cool throughout the night. No more waking up in a puddle of sweat!
Wearable Cooling Necklace
The compact, discrete, lightweight, and flexible design targets the neck area for comfort. And the quiet airflow and rechargeable battery, which lasts for up to 5 hours, makes it super efficient.
For when you’re on the go and need something discreet, a cooling neck fan is a game-changer. Pop it in the fridge, wrap it around your neck, and suddenly you're not melting anymore. It's like air conditioning for your carotid artery!
Try: The Cooling Towel—it cools instantly when you snap it, and you can wear it around your neck or throw it over your shoulders during those life-is-a-sauna moments.Believe it or not, you can wear your cooling system! A cooling necklace can provide instant relief. These necklaces often use phase-change materials that stay cold for an extended period, giving you relief during even the longest hot flashes.
Top pick: The Wearable Cooling Necklace uses high-speed fans to keep your neck cool while you're on the move, helping to manage those unexpected hot flashes discreetly.
2. Clothes to Wear: Stay Cool, Stay Comfortable
ULTRA-SOFT FABRIC: Enjoy the luxury of breathable, moisture-wicking bamboo rayon fiber that stays cool and soft against your skin all day long.
ODOR BLOCKING AND UV PROTECTION: Advanced technology ensures you stay fresh by preventing unpleasant odors, while UV-resistant properties shield your skin from harmful sun rays.
Choosing the right clothes during menopause can make a huge difference in how you feel. You want to go for breathable, moisture-wicking fabrics that keep you cool and dry, and yes—style is still possible even while battling hot flashes!
Lightweight, Breathable Fabrics
Look for clothes made from natural fibers like cotton, bamboo, and linen. These fabrics allow your skin to breathe and wick moisture away, keeping you dry when the heat kicks in. Avoid synthetic fabrics like polyester that can trap heat and make you feel hotter.
Pro tip: Invest in loose-fitting clothes that allow for better air circulation. Clothes that cling to your body can intensify heat and discomfort during hot flashes.
Layering is Key
Layering allows you to quickly adjust to fluctuating temperatures. Start with a light cotton or moisture-wicking base layer, and add a cardigan or scarf that can easily be removed when a hot flash hits. Layering is your secret weapon!
Cooling Pajamas
Woven exclusively for Julianna Rae from the highest grade, 100% Natural Mulberry Silk (using a luxurious 19mm thread count)
Care: Hand wash in lukewarm water. Gentle detergent. Lay flat to dry. Cool iron. Or dry clean.
Classic Fit means having a comfortable cut, while still carrying an elegant and flattering style with lower rise pant
If night sweats are your nemesis, cooling pajamas made from moisture-wicking fabrics can make bedtime much more bearable. Look for pajamas specifically designed for menopause with cooling properties that keep you dry and comfortable all night long.
Top pick: The Cool-Jams Moisture-Wicking Pajamas are designed to regulate body temperature and wick away moisture, giving you a cool, restful night’s sleep.
3. Foods to Eat: Fuel for a Healthier Menopause
The old saying “you are what you eat” is never more true than during menopause. The right diet can help reduce menopause symptoms like hot flashes, weight gain, and mood swings. Belly Bloat-Busting Recipes
Phytoestrogen-Rich Foods
Phytoestrogens are plant-based compounds that mimic estrogen in the body. They can help balance hormones naturally and reduce hot flashes and night sweats. Foods rich in phytoestrogens include:
Flaxseeds (high in lignans, a type of phytoestrogen)
Soy products like tofu, soybeans, and tempeh
Legumes such as lentils, chickpeas, and beans
Calcium and Vitamin D-Rich Foods
During menopause, women are at a higher risk of osteoporosis due to declining estrogen levels. Ensure you’re getting enough calcium and vitamin D to support bone health. Great food sources include:
Dairy products (yogurt, milk, cheese)
Leafy greens (kale, spinach, bok choy)
Fortified foods (orange juice, cereals, almond milk)
Healthy Fats
Incorporating omega-3 fatty acids into your diet can help manage mood swings, reduce inflammation, and improve heart health. Foods rich in healthy fats include:
Fatty fish (salmon, sardines, mackerel)
Chia seeds and flaxseeds
Walnuts and almonds
Cut Back on Caffeine and Alcohol
Chamomile Lavender Tea: Relax and breathe in the enchanting aroma of Yogi Honey Lavender Stress Relief tea; this Lavender tea is a soothing blend that helps your body and mind to unwind
Organic Lavender Tea: These tea bags are made with herbs traditionally used for relaxation including Lavender, Chamomile, and Lemon Balm
Tea Bag Instructions: Bring water to boiling and steep the tea bag for 7 minutes; for a stronger tea, use 2 tea bags
Organic Tea Ingredients: This Yogi tea is vegan, USDA Organic, and NON-GMO, so you can be sure you're getting the best in every cup
Caffeine and alcohol can worsen menopause symptoms like hot flashes and insomnia. Try cutting back (or at least limiting them) to see if your symptoms improve. Opt for herbal teas or water infused with fruit as refreshing alternatives.
4. Exercise: Move to Feel Better (and Keep Cool!)
Exercise during menopause might be the last thing you feel like doing, especially when you're battling fatigue and mood swings. But the right kind of exercise can help alleviate some of the most frustrating menopause symptoms.
Strength Training
Hexagon shaped ends prevent dumbbells from rolling away and offer stay-in-place storage
Nonslip grip promotes a comfortable, secure hold
Available in multiple sizes to mix and match for specific workout needs and to expand on over time
Printed weight number on each end cap and color coded for quick identification
As estrogen levels drop, muscle mass tends to decline, leading to a slower metabolism and weight gain. Regular strength training can help maintain muscle mass, strengthen bones, and boost metabolism. Simple exercises like squats, lunges, and light weight lifting 2-3 times a week can make a huge difference.
Yoga and Stretching
Menopause can be a stressful time emotionally and physically, and yoga can help reduce stress, improve flexibility, and balance your hormones. Restorative yoga and deep breathing exercises can also help manage hot flashes by calming the nervous system.
FITNESS & EXERCISE MAT: Classic yoga mat is great for all types of fitness and exercise routines including yoga, Pilates and any floor exercise where additional cushion and support is appreciated.
EXTRA THICK YOGA MAT: These 2/5 inch exercise mats make for the ideal all purpose fitness mat in the studio or at home, even around the house under knees or as a standing pad or cushion.
SOFT CUSHION: This yoga mat made of NBR foam is designed to provide soft cushioning with the padded material for comfortable stretching and posing - an ideal yoga mat for beginners with comfort in mind.
INCLUDES YOGA MAT CARRIER STRAP: Included with your yoga mat is a carrying strap so you can strap up your mat and go.
Top moves: Poses like legs-up-the-wall, child’s pose, and forward fold can ease stress and promote relaxation.
Aerobic Exercise
Cardio exercises like walking, swimming, or cycling help improve your overall health, reduce hot flashes, and boost your mood. Aim for 30 minutes of moderate activity most days of the week. Bonus: aerobic exercise improves sleep, which can help combat those frustrating nights of tossing and turning.
Pro tip: If hot flashes hit during a workout, keep a cooling towel or spray bottle handy to stay comfortable while staying active.
Pelvic Floor Exercises
As women enter menopause, it’s not uncommon to experience bladder control issues. Pelvic floor exercises like Kegels help strengthen the muscles that support the bladder and uterus, reducing the risk of leakage.
5. Stress Management: Keep Calm and Carry On
TAKE CONTROL OF HOT FLASHES* - Clinically proven to be a safe and effective solution for managing hot flashes, chills, night sweats, and disrupted sleep. Get precisely calibrated cooling or warming sensations at the touch of a button.. *Results typically improve over time. You may not feel the Wave’s full effectiveness at first. USE EMBR WAVE FOR AT LEAST TWO WEEKS to give your body time to adjust.
PERSONALIZED RELIEF - Connect to the Embr Wave 2 app to customize your relief: Explore cooling or warming sessions optimized for hot flashes, night sweats, stress, and sleep. Select duration options from 3 minutes to 9 hours. Reprogram device buttons for fast access to your favorites.Track and optimize based on your unique patterns.
SMART TECHNOLOGY - Powered by advanced thermal technology grounded in science. Get 9+ hours* of cooling or warming on a battery that fully charges in 2 hours. *Actual battery life will vary based on device settings and usage.
COMFORTABLE, STYLISH, & DISCREET - Seamlessly integrates into your lifestyle and fashion.
Menopause can sometimes feel like emotional whiplash, with moods swinging from one extreme to the other. Stress management techniques can help bring some emotional balance back into your life.The techie in you will love how this cool gadget (pun intended) not only offers immediate relief from hot flashes, but also helps manage anxiety and improve sleep using thermal science and your body’s natural response to temperature. Basically, you turn the band on for any hot flash triggers, including stress, and it helps regulate your body temperature to better cope with the situation. The battery life lasts for nine hours, so you can even wear it all night if hot flashes tend to disrupt your sleep.
Meditation and Deep Breathing
Practicing mindfulness meditation can help reduce anxiety, stress, and even hot flashes. Just 10 minutes of deep breathing a day can make a significant difference in how you feel. Try apps like Headspace or Calm to guide you through mindfulness and relaxation exercises.
Get Moving: Gentle HIIT to Build Muscle and Beat the Blues
Now, let’s talk about exercise—the kind that won’t leave you feeling like you’ve just completed an Ironman triathlon. If you want to boost your mood, reduce belly fat, and build muscle without wrecking your knees or lower back, gentle HIIT (High-Intensity Interval Training) is your ticket to fitness glory.
Why HIIT?
As you hit menopause, muscle mass tends to decrease, which is a bummer since muscle burns more calories than fat. HIIT helps you build lean muscle and rev up your metabolism, but here’s the good news—it doesn’t have to be hardcore!
Try:
10-15 minute HIIT workouts that mix bodyweight exercises like squats, lunges, and push-ups with short bursts of cardio. You’re aiming for low-impact exercises that get your heart rate up without killing your joints.
Interval walking: Power walk for 1 minute, then slow down for 30 seconds. Repeat this for 15-20 minutes for an easy, joint-friendly workout.
Supportive Midsole & Insole: The thick EVA foam midsole offers rebound and shock absorption, alleviating pressure and impact on the joints with the thickened soft insole.
Easy On & Off: With the out-turned collar and elastic no-tie laces you can put on and remove these shoes with minimal effort.
Enhanced Stability & Fit: The X-shaped TPU anti-torsion plate in the midsole ensures enhanced stability and prevents twisting that can lead to sprains, while the 3D textured design strengthens the upper for durability and a secure fit.
Breathable & Skin-Friendly: The layered mesh fabric upper allows optimal air circulation, while the interior features elastic, skin-friendly Lycra fabric that minimizes friction, ensuring breathability and ventilation.
Slip-Resistant Outsole: The specially crafted rubber outsole features a textured design for outstanding slip and abrasion resistance, making this pair ideal for extended walks.
Pro Tip: Try a YouTube gentle HIIT workout. There are plenty of low-impact programs designed to help you build strength, burn fat, and still be able to walk the next day. Check out channels like Body Project for some beginner-friendly, fun routines.
Foods to Eat: Reduce Belly Bloat (and Feel Like Yourself Again)
We need to talk about belly bloat. It’s like the clingy ex who won’t leave you alone, right? As hormones shift, it’s not unusual to experience bloating, but fear not—certain foods can help keep your tummy calm and your jeans fitting like they used to.
Bloat-Busting Foods
Leafy greens: Spinach, kale, and romaine are your bloat-busting BFFs. They’re low in calories but high in fiber, which helps with digestion and keeps things moving (if you know what I mean).
Cucumber and celery: These are hydrating and packed with water to help you flush out excess sodium, which is a sneaky cause of bloating.
Avocados: Packed with potassium, avocados help balance sodium levels, which reduces water retention.
Ginger and peppermint: These are natural digestive aids that can soothe the belly and reduce gas. A ginger or peppermint tea after meals can help you avoid post-dinner bloating.
Greek yogurt: The probiotics in yogurt help balance gut bacteria, which improves digestion and reduces bloating.
Foods to Avoid (Bye-Bye Belly Bloat!)
Beat The Belly Bloat With These Delicious Recipes
Processed foods: Sorry, but all those chips, processed snacks, and frozen dinners are loaded with salt, which leads to water retention and bloating.
Carbonated drinks: Soda and sparkling water might seem refreshing, but they’re adding extra gas to your system (literally). If you're bloating, stick with good ol' still water.
Artificial sweeteners: Think you're doing yourself a favor with sugar-free treats? Nope. Artificial sweeteners can cause bloating and gas, especially those that contain sorbitol and mannitol. Stick with natural sweeteners like stevia in moderation.
Boost Your Mood with Menopause-Friendly Foods
Besides keeping the bloat at bay, there are certain foods that help balance your hormones and keep you feeling more like yourself. During menopause, focusing on a hormone-balancing diet can work wonders.
Mood-Boosting Foods
Salmon: High in omega-3s, which are great for reducing inflammation and stabilizing mood swings. It’s basically the therapist your hormones need.
Chia seeds: Packed with fiber and omega-3s, chia seeds support digestion and help keep your blood sugar balanced, preventing those hangry moments.
Berries: Loaded with antioxidants, berries help reduce inflammation and support brain health. Plus, they’re sweet enough to satisfy your cravings without the sugar crash.
Dark chocolate (70% cocoa or higher): Because you deserve some joy. Dark chocolate is rich in magnesium, which helps relax your muscles, reduce stress, and improve sleep.
Other Survival Tips: Navigating Menopause with Grace (and a Sense of Humor)
1. Hydrate Like It’s Your Job
SUPERIOR MATERIAL- NO WORRY FOR BOILED WATER: The pitcher is made of borosilicate glass which is lighter but stronger than regular glass, hand blown, heat-resistant and 100% lead-free and BPA free. Withstanding a temperature of 0 to 300 ℉, can hold either ice water or hot water, which is much safer and healthier than the plastic pitcher. Stainless steel lid is heat resistant and durable.
UNIQUE BUT PRACTIAL DESIGNS: Special detachable infuser and lid, instead of taking the entire Infuser out, you can just open the lid and refill the fruit and herbs. The non-dripping spout and the ergonomically designed handle make it easy to pour and hold.
VERSATILE- CAN BE USED AS A PITCHER: When infuser is removed, the Infuser pitcher can be used as a regular pitcher. Larger capacity can meet family or party use. No worry about the filtering parts, the lid has a strainer to prevent pouring fruit slag or ice into the drink and at the same time it also can leave tea bags or fruit pieces in the pitcher.
PERFECT FOR YOUR FAVOURITE BEVERAGE: This pitcher is widely used for water, fruit infused water, cold brew iced coffee, iced tea, hot tea, lemonade, cucumber water, fruit soda, homemade beverages, sangria, fruit alcoholic drinks, milk, wine, cocktails, juice, etc. Not only for making fruit beverage, you can also put herbs or spices into it to make any drink you want.
DISHWASHER SAFE AND NICE-LOOKING: The pitcher is dishwasher safe, hand wash is recommended, the width of the pitcher allows you to put your hand directly into it for cleaning. proper size for making it a practical kitchenware, but also an attractive decoration on the table when you make nice-looking beverage.
We can’t stress this enough—drink more water. Dehydration makes hot flashes worse and can cause your skin to feel dry. Add some lemon, cucumber, or mint to your water if plain old H2O feels boring.
2. Self-Care (a Little Bit Goes a Long Way)
HIGH QUALITY: the facial roller and guasha are handcrafted authentic Jade Stone from Anshan city, Liaoning province. The jade roller and gua sha stone is known for promoting balance and good energy which will have a positive effect on your skin.
FACE ROLLER: jade roller for face reduce facial puffiness and make your skin glow by refining the pores, eliminating toxins, and improving the elasticity of the skin while using your favorite oil/serum.
GUA SHA: the face massager helps you relieve tension, sculpt your face, and increase circulation. Use daily for a number of weeks and apply upwards pressure to remove double chin and combat ageing effects
EASY TO USE: our face massager is easy to use and comes with a comprehensive ebook guide to help you make the most out of your purchase
Menopause is the perfect excuse to indulge in some self-care. Treat yourself to a cooling facial mist or try a facial roller to reduce puffiness (and stress). Remember, it’s okay to take time for yourself—you’ve earned it!
3. Sleep in Cool Comfort
If night sweats are ruining your beauty sleep, consider upgrading your sleep environment. A chill pillow, moisture-wicking sheets, and even a cooling mattress topper can be lifesavers for keeping you cool while you snooze.
Final Thoughts: You’re Doing Amazing, My Friend!
Connect with Others
Sometimes just talking to someone who understands what you’re going through can make menopause a little easier to handle. Whether it’s a support group, a friend, or a therapist, don't be afraid to share what you're feeling. It’s a phase many women go through, and you don’t have to go it alone.
Menopause doesn’t have to feel like a battle. With the right tools—like cooling gadgets, breathable clothes, a nourishing diet, and a solid exercise routine—you can manage the symptoms and start feeling more like yourself again. Remember, every woman’s experience is unique, so experiment with different strategies to find what works best for you.
SAFELY RELIEVES UP TO 12 MENOPAUSE SYMPTOMS: hot flashes, night sweats, mood swings, low energy, weight gain, stress, irritability, joint aches, sleeplessness, headaches and more.
HELPS RESTORE HORMONAL BALANCE: estrogen-free, soy-free and herb-free and helps get to the root cause of menopause symptoms
NOTICEABLE RESULTS WITHIN 30 DAYS with clinically significant results occurring between 30-90 days
CLINICALLY TESTED & EFFECTIVE: no adverse side effects were reported in three clinical trials on perimenopausal & menopausal women
Most importantly, be kind to yourself during this time. You’re not just surviving—you’re thriving. So go ahead and grab that fan, make a flaxseed smoothie, and roll out your yoga mat. You’ve got this!
Menopause might feel like Mother Nature’s way of testing your patience, but you’ve got the tools, the gadgets, and the know-how to navigate it with grace (and a lot of humor). With a little planning—some cooling sheets, bloat-busting foods, gentle HIIT, and a fan in your handbag—you’ll be crushing this whole menopause thing in no time. You’ve got this! Just remember to stay hydrated, stay cool, and always keep a sense of humor handy—because sometimes, a good laugh is the best way to beat the heat.
Disclaimer: Purchases made here will result in a commission paid to me by Amazon.
