Nutrition Tips for Menopause


Menopause is a natural biological process in which the female body permanently ends menstruation and fertility. This process occurs 12 months after the female’s last menstrual period. Due to the natural biological process there is no “cure” for menopause just natural resources of relief a patient may find from their diet, nutrition, exercise and natural supplementation.  

While the average age for Women in the United States to enter menopause is 51, some women begin this cycle as early as mid-30s. Studies have shown that this early onset may directly correlate to prior health conditions, cancer treatments, ovarian issues or removal or possibly eating disorders.

Often times, treatment can involve intense hormone replacement therapy drugs and other harsh pharmaceuticals. Natural remedies for the symptoms of menopause have been proven to be safe yet extremely effective. These natural remedy protocols help relieve and reduce the common symptoms of menopause. These symptoms include, but are not limited to; breast changes, mood swings, hot flashes, insomnia, decrease in sex drive, weight gain, and dryer skin.  


Nutritional Recommendations:

  •      First eliminate all meat with added hormones, excess sugar, packaged foods, carbonated drinks, and fried foods.
  •      Increase intake of Cruciferous vegetables –The naturally occurring minerals and vitamins will help naturally balance estrogen levels, manage blood pressure and heart health.
  •      Increase natural intake of Phytosterols to naturally balance hormones. Source is organic fruits and vegetables.
  •      Consume more fiber. High-fiber foods and foods containing dietary fiber will help manage weight, cardiovascular health, digestive health, reduce constipation, and balance cholesterol. Sources: Nuts, Seeds, Legumes and some vegetables. 
  •      Increase intake of Omega-3 Fats. Omega-3 fats promote positive hormone production, skin health, and heart health. Sources: Fish (Salmon, halibut, mackerel, anchovies) and Flaxseed. 
  •      Drink Water. Aim to drink at least half your body weight in ounces of water. This will help blood, decrease bloating, and replace lost fluids.
  •      Healthy Fats are important to hormone production and lowering inflammation levels. Along with cold-pressed oils, they will boost your metabolism, prevent weight gain, and lower inflammation. Sources: Avocado, coconut milk, coconut oil (virgin), flaxseed oil, and wild seafood.
  •      Consume foods with high amounts of  Vitamin C and Magnesium. This will allow for lower supplementation of these vitamins. If diarrhea occurs, lower Vitamin C intake.
  •      Eat bacteria, healthy bacteria. Probiotics regulate hormones such as insulin, ghrelin, and leptin. These hormones and others benefited from probiotics will improve immune function and cognitive function.  

Other tips that may help with menopause:

  • Taking a hot bath before bed will help with your sleep. Add Lavender oil and Epsom salt will help with relaxation.
  • Drinking chamomile tea will also help with sleep and relaxation.
  • Exercise including high intensity interval training will promote weight management. If you are limited in your workout abilities, aim for 10k steps daily.  
  • Control your stress. Now, more than ever stress will impact your hormones. Practice breathing, yoga, meditation, walking, journaling, massages, and more.


Supplements recommendations vary based on the individual as all menopause cases are completely different.
If you, or other women you know are currently in menopause of any stage, please contact our team for customized help. We would be happy to make your process much easier.