Updated: Sep 18
Alright ladies- let's talk about MENOPAUSE. It's no secret that many women dread menopause- and I don't blame them!
The symptoms that come with this hormonal transition can be unpleasant for many women, ESPECIALLY when you add in other lifestyle factors like pre-existing conditions, diet, and stress. Fortunately, there are many dietary, herbal and lifestyle modifications you can make that can help to lessen/minimize the symptoms of menopause. Whether you are going through menopause now or you will be in the future, I want you to feel empowered and know that you are stepping into a WONDERFUL time in your life as the goddess that you are!
Read on for my top tips to naturally support your transition through menopause.
1. Prioritize sleep
As soon as your sleep goes, everything else goes. Most of my clients going through menopause have businesses/multiple jobs, spouses, families, etc. so I get it- it's hard to get 8 hours of sleep every night. Plus, if you're that busy you probably struggle with winding down after a hectic day. But I would like to emphasize this- sleep is the foundation for your health. If you want to improve your menopausal symptoms and show up for everyone + everything in your life, you MUST get at least 7 hours of quality sleep per night (ideally more). Consider creating a wind down routine for yourself that includes activities like stretching, taking a bath, reading a fiction novel, and definitely ditch the tech devices at least 3o minutes before bed!
2. Cut back on caffeine
Caffeine is highly inflammatory and also boosts your stress hormones (cortisol + adrenaline). If you drink more than 1 cup of coffee or 2 cups of tea per day, consider cutting back on the caffeine and switching to herbal teas or naturally energizing herbs such as dandelion, ginseng or maca root. Menopausal symptoms like dry skin, poor sleep, hot flashes and night sweats can be improved simply by cutting back on (or cutting out) caffeine. Read my blog post on how I quit coffee!
I'm a huge fan of acupuncture for women's health! A small 2019 study found that 5 weeks of acupuncture reduced hot flashes, night sweats, mood swings, and sleep disruptions in women dealing with menopause symptoms. I've referred many of my perimenopausal and menopausal clients to acupuncture and they've seen great results. If you live here in Houston, I recommend Dr. Xia- my entire family goes to him!
4. Lower alcohol intake
You're probably thinking, "isn't menopause the time when I will REALLY need some wine??" And yes, it very well might be. But alcohol does more harm than good to your reproductive hormones, so it's best to lower your intake or cut it out completely if your symptoms are really bad. If you're going to drink, consider switching to lighter/ clear drinks like white wine, gin, vodka and tequila in moderation and avoid sugary cocktails.
There's so many great non-alcoholic herbs, beverages and products out there now that can help you relax/take the edge off after a long day- here's some of my favorites:
Reishi mushrooms (I love this Reishi hot chocolate in the fall/winter)
Valerian root (I love this Nighty Night tea from Traditional Medicinals)
5. Eliminate/reduce gluten
I'm a big fan of "everything in moderation" and think that high-quality gluten products can be part of a healthy lifestyle, however, many women going through menopause have seen a huge improvement in their symptoms by cutting out gluten. Menopausal symptoms such as joint pain, hot flashes and even mood swings could be improved by simply cutting out gluten for a period of time. A word of caution though- don't replace gluten products with other sugary, highly processed grains but rather, focus on a whole foods diet.
6. Eat more hormone-balancing foods
There are many hormone-balancing superfoods that can greatly improve menopausal symptoms such as vaginal dryness, mood swings, low libido, joint pain, and hot flashes. Add these hormone-balancing foods into your diet to naturally support your body through menopause:
Seeds (pumpkin, sesame, sunflower, flaxseed)
Wild-caught fatty fish (such as salmon or sardines)
Pastured liver meats
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
I want to invite you to simply get curious about your body, her cyclical nature and find ways to reconnect with her in ways that feel uplifting and empowering. Let me help you step into your SHE power!
If you are currently going through menopause and need some customized support + accountability to make dietary & lifestyle changes to improve your symptoms, book a free consult with me to chat about health coaching! I have 1 month, 3 month and 4 month programs available and I support clients in-person and virtually.