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How I Created My Own Personal Menopause Retreat
Exhausted by menopause and wary of pricey fixes, I built my own retreat with simple routines and science-backed strategies
Monica Garwood
Welcome to Ethels Tell All, where the writers behind The Ethel newsletter share their personal stories related to the joys and challenges of aging. Come back Wednesday each week for the latest piece, exclusively on AARP Members Edition.
I wake up exhausted every day. I have brain fog and often forget people’s names — people I’ve known for years. This is all part of menopause, but that doesn’t make it any easier. And I’m not the only one. Eight to 10 million American women a year experience menopausal symptoms. Once a taboo topic no one talked about, our suffering is now a prime target for big business. By 2035, the global menopause market — including over-the-counter supplements, wearables and “femtech” (technology-based products, tools and services geared toward women’s health) — is projected to be a $30 billion industry.
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I’m 52 and part of this vulnerable demographic willing to try anything to get relief. But I was getting tired of my social media algorithm constantly showing me ads for products, diets and pills.
After seeing yet another reel for a menopause retreat with unqualified influencers selling what felt like false hope, I decided to create my own personalized menopause getaway.
I wanted time and space to focus on exercise, clear the cobwebs from my brain, clean up my diet and, if at all possible, do something about my expanding menopause belly, which many women over 50 struggle with because of a decline in estrogen, sleep and exercise.
I’d heard a lot about how implementing a Mediterranean diet could reduce menopausal symptoms like hot flashes and weight gain, and improve overall cardiovascular health. So I decided to find out.
I headed solo to Greece for some of that Mediterranean rest, exercise and heart-healthy eating.
I cut out processed foods
At home, I usually skip breakfast or grab some carbs and dive right into my workday. Each morning on my retreat, I started the day with a cup of strong Greek coffee and a bowl of unstrained Greek yogurt topped with fresh fruit, nuts and a drizzle of local thyme honey. “The Mediterranean diet is cardioprotective, since it limits salt, focuses on lean protein, high fiber, fresh fruits and vegetables and avoids ultra-processed foods,” says Dr. Alyssa Dweck, a gynecologist practicing in Manhattan. This combination of complex carbs and protein reduced midmorning snacking and kept me satisfied for hours.
Other healthy meals that still felt indulgent included Greek salad with fresh feta and juicy tomatoes. No matter how much I ate, I never felt heavy or uncomfortably full.
I let myself sleep
At home, when I sleep late, I’m consumed with guilt that I’ve wasted the day. But when I don’t get enough rest, which is most of the time, I’m cranky and I can’t focus. It also makes it harder to remember even basic information, like people’s names.
On this retreat, I made the bold decision to let my body rest. “Sleep is invaluable to health. It affects our metabolism, immunity, mental health and cellular health,” says Dweck. Luckily, my hotel room had a comfortable bed with a calming view of the sea, and sleep came easily. I even took a few midday naps.
Allowing myself to sleep made a big difference in how I got through the day. I was much more focused and clearheaded.
Water therapy helped
One study shows that being around water decreases anxiety by lowering blood pressure and increasing feelings of relaxation. It also provides a sense of peace and encourages a meditative state known as the Blue Mind effect. Additionally, swimming in cold water releases endorphins and stimulates the nervous system, helping alleviate menopausal symptoms.
I turned off my phone for a few hours, jumped into the pool for an invigorating swim and then sat by the sea watching the gentle waves lap the shore. As my mind began to wander, my whole body let go of tension I didn’t even know I was holding. It was a good reminder that sometimes doing nothing is the best thing we can do.
I started weight lifting
As a former cardio queen, the idea of lifting weights filled me with dread. It sounded boring, and I didn’t like the idea of bulking up. But after being diagnosed with osteopenia, low bone density that’s not yet osteoporosis, my doctor encouraged me to add weight-bearing exercise to my routine. “Regular strength, weight and resistance training two to three times a week is beneficial for bone health and building and maintaining muscle,” says Dweck.
I worked up a sweat with free weights, then used a treadmill and boxing equipment. After, I soothed tired muscles with a steam shower.
I made simple changes at home
By the time I came home, I felt healthier and more grounded than I had in years. I learned simple and affordable ways to take care of my body. I cut back on refined and processed foods and added Greek yogurt, local honey, nuts, legumes, fiber and lean protein to my diet.
I also signed up for a heavy weight lifting class. But the boldest change I made was giving myself permission to sleep for as long as I needed to each night. Now I just sleep until I’m ready to get up. It turns out, I’m more productive that way.
While my menopause symptoms haven’t gone away entirely, I have noticed a difference. I have more energy and less brain fog and fatigue, and I feel stronger than I have in a long time. And I did all this without a single over-the-counter supplement or fancy technology.
AARP essays share a point of view in the author’s voice, drawn from expertise or experience, and do not necessarily reflect the views of AARP.
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