Menopause can feel like a rollercoaster—one minute you’re fine, the next you’re overheating, struggling to sleep, or dealing with unexpected mood swings. Sound familiar? You’re not alone.

While menopause is a natural phase, it doesn’t have to be a battle. With the right dietary choices and lifestyle adjustments, you can manage symptoms, support hormone balance, and feel more energised. Let’s dive into natural menopause relief strategies that can help you feel like yourself again.

1. Eat Your Way to Hormonal Balance

What you put on your plate has a direct impact on your energy, mood, metabolism, and even hot flashes. The right nutrients can help your body navigate hormonal changes with ease.

Prioritise Protein & Healthy Fats

As oestrogen declines, muscle mass and metabolism slow down. The solution? More protein and healthy fats to support energy and hormone production.

Best foods for menopause:

• Fatty fish, at least 2 servings per week (salmon, sardines, mackerel) for omega-3s to reduce inflammation
• Nuts and seeds, 30g/daily (flaxseeds, chia, pumpkin seeds) for hormone regulation
• Avocados and extra virgin olive oil for heart health
• Organic eggs and grass-fed meats for protein and B vitamins

Tip: Aim for 1–1.2 g of protein per kg of body weight daily and drizzle extra virgin olive oil over your salads for added healthy fats. Half of your protein intake should come from plant sources (quinoa, beans, peas, lentils, chickpeas).

Support Your Liver 

Your liver breaks down excess hormones—but if it’s overworked, you can feel bloated, sluggish, and moody. Keep it running smoothly by eating:

• Cruciferous veggies (broccoli, Brussels sprouts, cauliflower) to support estrogen metabolism
• Leafy greens (spinach, kale, dandelion greens) to aid detoxification
• Lemon water in the morning to kickstart digestion

2. Balance Blood Sugar to Avoid Energy Dips

Menopause often brings insulin resistance, meaning your body processes sugar differently, leading to fatigue, weight gain, and cravings.

How to Keep Blood Sugar Stable:

✔ Cut back on refined carbohydrates (white bread, pastries, processed snacks)

✔ Pair complex carbohydrates with protein (e.g., oats and greek yoghurt, whole grain toast with poached egg)

✔ Eat fibre-rich foods to slow glucose absorption (sweet potatoes, black beans, chia seeds and berries)

Stabilising blood sugar reduces the risk of type 2 diabetes, which increases post-menopause due to lower oestrogen levels.

3. Manage Stress to Protect Your Adrenals

Your adrenal glands take over some oestrogen production post-menopause. If they’re burned out from chronic stress, symptoms like fatigue, irritability, and sleep issues worsen.

Simple Ways to Reduce Stress:

• Daily mindfulness: A 5-minute deep breathing session can lower cortisol.
• Adaptogenic herbs: Ashwagandha helps regulate stress hormones.
• Move mindfully: Gentle walks in nature calm the nervous system.

Managing stress improves insulin sensitivity and cardiovascular health.

4. Improve Sleep for Better Recovery

Insomnia, night sweats, and restless sleep are common menopause struggles. But tweaking your night-time routine can make a huge difference.

How to Sleep Better During Menopause:

• Get morning sunlight → Helps regulate melatonin production.
• Avoid screens before bed → Blue light disrupts sleep cycles.
• Try herbal teas → Chamomile or passionflower for deep sleep.

Eat tryptophan-rich foods → Fish, eggs, nuts, kidney beans, and seeds support melatonin production.

Tip: Tart cherries contain both melatonin and tryptophan!

5. Move in Ways That Support Your Body

Regular movement is non-negotiable for hormonal balance, metabolism, and mood.

Best exercises for menopause:

• Strength training: Lifting weights helps preserve muscle and bone density.
• Pilates & yoga: Reduces cortisol and improves flexibility.
• Walking: 30 minutes a day can lower stress and improve heart health.

Avoid overtraining! Too much HIIT or long cardio sessions can increase cortisol and worsen symptoms.

6. Reduce Toxins That Disrupt Hormones

Environmental toxins (like those in plastics, personal care products, and cleaning supplies) can mimic oestrogen and throw hormones out of balance.

Easy Swaps to Reduce Toxic Exposure:

• Ditch plastic food containers → Use glass or stainless steel.
• Switch to natural skincare → Avoid parabens & synthetic fragrances.
• Choose non-toxic cleaning products → Vinegar and baking soda work wonders.

Final Thoughts

Menopause is a transition therefore, instead of fighting it, support your body with the right foods, movement, and lifestyle habits. A quick reminder:

✔ Eat for hormonal balance (protein, healthy fats, phytoestrogens)

✔ Stabilise blood sugar (limit refined carbs, prepare balanced meals)

✔ Manage stress (breathwork and mindful movement)

✔ Prioritise sleep (sunlight, herbal teas, screen-free nights)

✔ Exercise smart (strength training, low-impact movement)

✔ Reduce toxins (avoid plastics, clean up personal care products)

Menopause is a chance to nourish your body and embrace a new chapter with energy and confidence. Your journey is unique—listen to your body and make changes that work for you!

Reference

1. Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A., & Várbíró, S. (2023). The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients, 16(1), 27. https://doi.org/10.3390/nu16010027