Building Your Self-Care Foundation in Midlife

Kim Lorello
Sep 3
3 min read

Self-care isn’t a luxury—it’s a necessity, especially during midlife and menopause. This life stage can bring big changes, from fluctuating hormones and shifting energy levels to evolving roles at home and work. While strategies like creating a self-care menu or imagining your future self can help, these practices are only effective when grounded in a strong foundation.

That’s where the three pillars of self-care come in. Think of them as the tent poles that hold everything else up. By strengthening these areas, you’re not just “getting through” menopause—you’re reclaiming your vitality, building resilience, and preparing for the years ahead with clarity and strength.

✨ Pillar 1: Self-Prioritization

“It’s not selfish to be full of Self.”

For many women, society has long reinforced the idea that others’ needs should come first. Midlife is the time to rewrite that script. You deserve care—not because it helps you serve others, but because you are worthy as you are. Prioritizing yourself helps regulate stress, balance hormones, and improve both mental and physical health during menopause.

🌸 Practical Strategies

Protect your time: Learn to say no without guilt.
Carve out quiet: Schedule downtime, even 15 minutes of solitude.
Create a sanctuary: Design a space at home where you can recharge.
Block micro-moments: A short walk, meditation, or stretch can shift your whole day.

💡 Reflection Prompts

“Could I block my calendar for a 15-min solo walk this week?”
“What activity would bring me joy if I carved out one hour just for myself?”
“Where can I delegate responsibilities so I can reclaim time for my well-being?”

✨ Pillar 2: Self-Advocacy

“You know your body better than anyone.”

Navigating the healthcare system can feel overwhelming, especially when it comes to menopause. Not all practitioners are well-trained in this area, and many women are left feeling dismissed or unheard. That’s why building self-advocacy skills is non-negotiable.

🌸 How to Advocate for Your Health

Educate yourself: Learn about menopause symptoms and treatment options so you’re prepared at appointments.
Start small: Book one appointment you’ve been avoiding, like a pelvic floor physical therapy consultation.
Speak up: If your concerns are brushed aside, ask clarifying questions or seek a second opinion.
Find your team: Build a network of trusted, menopause-competent providers.

💡 Empowering Reminders

“Common” symptoms don’t have to be tolerated.
Your instincts about your body are valid—trust them.
If one provider isn’t a good fit, keep searching. The right care exists.

✨ Pillar 3: Social Connections

“Surround yourself with people who lift you up.”

Humans are wired for connection, and the quality of our relationships directly impacts our health and longevity. During midlife, your social network may shift—children grow up, friendships evolve, or priorities change. That’s why cultivating meaningful and supportive connections is an essential pillar of self-care.

🌸 Ways to Strengthen Your Support System

Seek uplifting company: Spend time with people who inspire and encourage you.
Expand your circle: Join groups, classes, or communities aligned with your passions.
Release the negative: Set boundaries with relationships that drain you.
Stay connected: Even a quick call with a trusted friend can reduce stress and boost mood.

Research consistently shows that strong, supportive relationships improve resilience, emotional health, and even physical health. Connection isn’t optional—it’s nourishment.

🌸 The Takeaway

When you strengthen the pillars of self-prioritization, self-advocacy, and social connections, you create the foundation for all other self-care practices to thrive. Each small choice—whether it’s saying no, booking that appointment, or calling a friend—paves the way for greater health, empowerment, and joy.

Self-care in midlife isn’t about surviving change—it’s about stepping into your power, protecting your energy, and thriving in this next chapter of life.

✨ Ready to build your self-care foundation? Let’s take this journey together. Work with me at Rekindle with Kim.