Depending on where you live in the world, the onset of winter means shorter days and colder weather. For many of us, this means our access to sunlight will decrease, and we’ll likely be spending even more time indoors. For some, this usually means less movement and a proclivity for seasonal depression, due to the limited sunlight and increase in gray days.
The air will be colder and drier, which means our skin, nails and hair are subject to the same – adding to their already mercurial and ever-changing state, the closer we get to menopause. So, what can we do to fortify ourselves for our menopausal journey through the cold, dark(ish), winter?
Mind
The mental health challenges associated with menopause have gained significant scientific attention in recent years. Research from 2024 shows that women are 40% more likely to experience depression during perimenopause compared to those not experiencing menopausal symptoms. Hormone fluctuations during perimenopause are linked to increased mood disturbances, and estrogen’s decline affects neurotransmitters critical to mood regulation, including serotonin, dopamine, and GABA pathways.
The need for accessible mental health services continues to grow. Yet, finding and accessing qualified mental health service providers – particularly Black, Latina, Indigenous or Asian women therapists, or those with cultural competence to treat diverse populations – remains challenging. Women of color make up less than 5 percent of psychiatrists, psychologists and social workers available to treat those who need help.
The expansion of telehealth services has made it somewhat easier to connect with mental health professionals. Several platforms now offer culturally responsive care:
- South Asian Care – The first comprehensive digital health platform specifically designed for the South Asian community, connecting you with healthcare providers who understand your unique cultural needs. Their searchable directory includes providers across specialties who speak various languages and offer culturally compassionate care.
- Clarity Within Therapy – Specializing in women navigating midlife transitions, including perimenopause and menopause. Alexis de la Rosa, LGPC, offers bilingual therapy (Spanish/English) with expertise in anxiety, life transitions, and the mental load women carry. Available in-person in Bethesda, Maryland, and virtually throughout Maryland.
- Black Female Therapists – A directory connecting Black women with Black female therapists who understand their lived experiences.
- Health in Her Hue – An app designed to help women of color find culturally competent mental health providers.
- Alma – An online platform allowing you to search for providers in or near your area for free, committed to delivering high-quality, inclusive care.
Important to note: Major depression during menopause is uncommon for women without a prior history of mental health problems. However, if you’re experiencing persistent feelings of sadness, hopelessness, or significant mood changes, it’s crucial to reach out to a healthcare provider for proper evaluation and support.
Body
Protein, Protein, Protein!
The importance of eating a protein-rich diet during menopause cannot be overstated. Research now recommends that women after menopause aim for 1.0 to 1.2 grams of protein per kilogram of body weight per day—higher than the standard adult recommendation. Studies suggest post-menopausal women should ingest at least 1.0-1.2 g per kg per day to sustain muscle strength and prevent sarcopenia, the loss of muscle mass that commonly occurs during menopause.
Why this increase? After age 40, muscle mass can decline up to 8% every 10 years, and by age 60, postmenopausal women may lose up to 16% of their muscle mass. Protein helps with:
- Muscle maintenance: Supporting muscle function and tone, which is crucial for balance, mobility, and reducing fall risk
- Metabolic health: The more muscle you have, the faster your metabolism runs, helping manage weight gain
- Blood sugar regulation: Protein slows the digestion of carbohydrates and decreases insulin spikes
- Bone health: Dietary proteins support bone health and may help reduce the risk of developing osteoporosis
How to calculate your needs: If you weigh 150 pounds, divide by 2.2 to get 68 kilograms. Multiply 68 by 1.0 to 1.2, and you’ll need around 68 to 81 grams of protein daily. The higher end of the range is recommended for those who regularly exercise, are of older age, and are attempting or maintaining weight loss.
Include protein at every meal: breakfast, lunch, dinner, and snacks. Good sources include meat, fish, eggs, dairy, soy, lentils, chickpeas, quinoa, nuts, and seeds. Both animal and plant proteins are valuable – animal proteins are “complete proteins” with all essential amino acids, while plant sources require more variety to meet all your needs.
Vitamin D: Your Winter Essential
Vitamin D is essential for bone health, muscle development, and more during menopause. Lower estrogen levels during menopause make your body less efficient at producing vitamin D, and many menopausal women have a vitamin D deficiency.
Benefits of Vitamin D during menopause:
- Bone health: Vitamin D helps your body absorb calcium, which provides strength and mineral content to bones. This is critical as osteoporosis risk increases after menopause.
- Muscle strength: Vitamin D may help protect against muscle weakness or loss
- Heart health: Vitamin D deficiency may be associated with cardiovascular disease risk factors, and supplementation may help improve cholesterol and blood sugar levels
- Vaginal health: Vitamin D plays a role in cell and tissue growth, especially in the vaginal lining, and supplementation may provide relief from vaginal dryness and discomfort
- Mental health: There’s growing evidence linking adequate vitamin D levels to better mood and reduced depression risk
How much do you need? The recommended daily amount of vitamin D is 10 micrograms (400 IU) per day for adults aged 18-70. However, research shows that daily maintenance doses ranging from 2000 to 4800 IU per day were most effective for postmenopausal women with vitamin D deficiency. Some experts recommend around 600 IU for general health, while higher doses around 2000 IU may offer additional anti-aging benefits.
Black and South Asian women tend to have lower levels of vitamin D due to darker skin pigmentation, which affects how efficiently skin produces vitamin D from sunlight. During winter months with shorter days and more indoor time, supplementation becomes even more important.
You can get vitamin D through moderate sun exposure, but dietary sources don’t generally provide adequate amounts. Foods like fatty fish (salmon, mackerel, sardines), fortified milk and cereals, and egg yolks contain some vitamin D, but a daily supplement is the most reliable way to ensure adequate intake. Always consult your doctor about the right dose for your individual needs, especially if you have chronic kidney disease.
Stay Hydrated and Moisturize
As estrogen levels fall during menopause, skin produces less hyaluronic acid and fewer ceramides – the natural compounds that keep skin hydrated, supple, and resilient. Skin’s ceramide levels are impacted during menopause, making it critical to incorporate them into your skincare routine.
The cold, dry winter air compounds these changes, making skin even more uncomfortable. Here’s what helps:
Daily habits:
- Drink plenty of water throughout the day to hydrate from within
- Use a humidifier indoors to add moisture to dry winter air
- Moisturize skin at least daily to maintain the skin barrier and keep it healthy
- Skincare ingredients to look for:
- Humectants: Hyaluronic acid and glycerin draw water into the skin
- Emollients: Ceramides, squalane, and jojoba oil seal moisture in
- Barrier support: Products with ceramides can help improve skin hydration in people with mild to moderate skin dryness
- Retinol: Retinol can improve skin elasticity and help keep skin hydrated, while lessening the appearance of wrinkles and fine lines
- Product recommendations:
- Gentle cleansers: Dermatologists recommend using mild cleansers instead of soap, which can strip natural oils
- Fragrance-free moisturizers: Dove soap and Aquaphor are effective over-the-counter options for everyday care
- Plant-based options: Willow Kay’s Balancing Serum is formulated to deliver CBG & CBD to skin receptors, including squalane for lightweight hydration
- Age-focused formulas: Caire Beauty’s Theorem Serum is specifically formulated for women over 40, leaving skin feeling supple and radiant
- Apply moisturizer immediately after showering while skin is still slightly damp to lock in maximum hydration.
Spirit
Mindfulness and breathing apps can provide essential support for managing stress and anxiety while recharging your spirit during the darker winter months. Research continues to show the benefits of meditation and breathing exercises for mental wellbeing during menopause.
App recommendations:
- Calm: A popular mindfulness app with extensive content. While they charge a subscription fee for most content, they offer a robust catalog including Sleep Stories for all ages – perfect for combating menopause-related sleep disturbances.
- Oak: For straightforward and completely free guided meditation and breathing exercises. The simplicity makes it a go-to option, and you can see how many people are meditating along with you in real-time, reminding you that you’re not alone in this journey.
Both apps offer different approaches to mindfulness, so experiment to find what works best for you. Even just 5-10 minutes daily can make a meaningful difference in managing stress, improving sleep quality, and supporting your emotional wellbeing through the winter months.
Remember: Every woman’s menopause journey is unique. These strategies are evidence-based approaches that can help support your wellbeing during winter, but always consult with your healthcare providers to create a personalized plan that addresses your specific needs and health history.
Updated: December 2025
References
Badawy, Y., et al. (2024). The risk of depression in the menopausal stages: A systematic review and meta-analysis. Journal of Affective Disorders. DOI: 10.1016/j.jad.2024.04.041
Mass General Brigham. (2024). Menopause and Mental Health. Retrieved from https://www.massgeneralbrigham.org/
Mayo Clinic Press. (2024). How much protein do you really need after menopause? Retrieved from https://mcpress.mayoclinic.org/
Journal of Lifestyle Medicine. (2024). The Impact of Protein in Post-Menopausal Women on Muscle Mass and Strength. Nutrients, 16(197).
Healthline. (2025). Your Guide: Vitamin D and Why It Matters in Menopause. Retrieved from https://www.healthline.com/
The Better Menopause. (2024). Vitamin D and Menopause: How it Helps and How Much to Take. Retrieved from https://thebettermenopause.com/
BMC Endocrine Disorders. (2019). Therapeutic regimens for vitamin D deficiency in postmenopausal women: a systematic review.
Turner, R., MD & Wechsler, A., MD. (2024). Best Menopause Skin Care Routine + Products for Women Over 50. Woman’s World.
Women’s Health Magazine. (2025). Dermatologists Say These 5 Changes Will Save Your Skin During Menopause. Retrieved from https://www.womenshealthmag.com/
Healthline. (2025). Derms Share Top Tips to Care for Your Skin in Menopause. Retrieved from https://www.healthline.com/