Menopause is a natural phase in a woman’s life, but the physical and emotional changes can feel overwhelming. To ease this transition, it’s crucial to nourish your body with the right nutrients, make positive lifestyle choices, and prioritise holistic wellness.

Here's how you can support your body through menopause by ensuring adequate nutrition through diet and supplementation.

1. Calcium and Vitamin D

Strong Bones and Osteoporosis Prevention

One of the primary health concerns during menopause is bone loss, which can lead to osteoporosis. As estrogen levels drop, bone density decreases, making it essential to ensure sufficient intake of calcium and vitamin D. Calcium supports bone strength, while vitamin D enhances calcium absorption and supports bone remodeling. Foods such as leafy greens, fortified plant-based milks, dairy products, and fatty fish are rich sources, but supplementation is often needed for those who may not meet the daily requirements through diet alone. For a more in-depth look at the synergy between these essential vitamins, check out our blog [The Perfect Pair: How Vitamin K2 and D3 Work Together for Optimal Health], which discusses how these nutrients can further support your bone health during menopause.

Supporting Research: Studies show that women who maintain higher levels of vitamin D and calcium have a significantly lower risk of fractures and osteoporosis-related complications after menopause (Voulgaridou et al., 2023).

2. Protein

Supporting Muscle Mass and Metabolism
Muscle mass naturally declines with age, a process that accelerates during menopause. Maintaining a diet high in protein helps preserve lean muscle tissue, which is essential for a healthy metabolism and weight management. Protein-rich foods such as lean meats, fish, legumes, tofu, and nuts also contribute to overall energy levels and keep you feeling fuller longer, which can help manage weight gain often associated with menopause.

Why It's Important: A diet rich in protein also supports collagen production, which is important for skin elasticity, joint health, and even hair strength—all of which may be affected during menopause (Reilly & Lozano, 2021).

3. Fiber

Supporting Energy and Healthy Blood Sugar Levels
Hormonal changes during menopause can affect blood sugar regulation, leading to fluctuations in energy levels. Adequate fiber intake from fruits, vegetables, whole grains, and legumes helps stabilise blood sugar and prevent energy crashes. In addition to regulating blood sugar, fiber promotes a healthy digestive system and supports regular bowel movements, which may become sluggish with age.

Why You Need It: High-fibre foods also support cardiovascular health by reducing cholesterol levels and promoting a feeling of fullness, which can help with weight control (Au, 2019).

4. Reduce Sugars

Gut Health, Liver Function, and Cholesterol Balance
Refined sugars can cause blood sugar spikes, contribute to weight gain, and worsen mood swings, common during menopause. Reducing sugar intake supports gut health by minimising disruptions in beneficial gut bacteria, which play a role in digestion, mood regulation, and immune function. Less sugar also helps to reduce the workload on the liver, which is responsible for hormone metabolism and detoxification during menopause. Additionally, cutting back on sugars may support healthier cholesterol levels, lowering the risk of heart disease.

Why This Matters: Diets high in sugar have been linked to increased insulin resistance, which can exacerbate menopausal symptoms, weight gain, and increase the risk of metabolic diseases (Bermingham et al., 2022).

5. Regular Exercise

Reducing Symptoms, Boosting Mood, and Enhancing Longevity
Exercise is a powerful tool for managing menopausal symptoms. Regular physical activity can alleviate hot flashes, reduce stress, improve mood, and help maintain a healthy weight. Weight-bearing exercises like walking, strength training, and yoga are especially beneficial for bone health, while aerobic exercises support cardiovascular health and metabolism. Exercise also helps improve sleep quality, which is often disrupted during menopause.

Supporting Research: Numerous studies confirm that women who stay physically active during menopause report fewer and less intense symptoms, particularly regarding mood swings, sleep disturbances, and hot flashes (Bondarev et al., 2020).

6. Adequate Hydration

Minimising Symptoms and Supporting Overall Health
Staying hydrated is essential, especially during menopause when the body’s ability to retain moisture changes. Proper hydration can alleviate symptoms such as dryness, fatigue, and even hot flashes. Water also helps regulate body temperature, supports digestion, and boosts overall energy levels. (Liska et al., 2019).

Tip: Reducing caffeine and alcohol can significantly reduce hot flashes and night sweats. Both are diuretics, which can lead to dehydration and exacerbate menopausal symptoms.

7. The Importance of Sleep

Managing Stress and Enhancing Vitality
Sleep becomes more challenging during menopause due to symptoms like night sweats, anxiety, and restlessness. However, getting adequate sleep is crucial for balancing hormones, managing stress, and supporting mental and physical vitality. Poor sleep is linked to increased stress levels, mood disturbances, and even weight gain, all of which can worsen menopausal symptoms (Baker et al., 2018, Shaver & Woods, 2015).

How to Improve Sleep: Establishing a bedtime routine, reducing screen time before bed, and practicing relaxation techniques like meditation or gentle yoga can improve sleep quality.

Herbal Medicine for Symptom Relief

Herbal medicine has been used for centuries to help ease the physical and emotional challenges of menopause. By utilising specific herbs, women can support their bodies naturally and reduce the severity of menopausal symptoms. Below are three well-researched herbal remedies that can provide significant benefits during this life stage.

1. Actaea Racemosa (Black Cohosh)

For Hot Flashes, Muscle Aches, and Mood Support

Black cohosh is one of the most widely used herbal remedies for menopause. Known for its ability to reduce hot flashes and night sweats, it has been shown to have a balancing effect on hormones, though its precise mechanism is not entirely understood. In addition to its ability to regulate body temperature, Black cohosh may help alleviate the muscle and joint aches that can arise due to hormonal shifts during menopause. Some research also suggests it may support healthy mood, helping to reduce irritability and mild depression.

Supporting Research: Studies have shown that Black cohosh can reduce the frequency and severity of hot flashes, with some women experiencing relief within weeks of starting supplementation. It may also play a role in improving overall quality of life by alleviating physical discomfort and enhancing emotional well-being (National Institutes of Health, 2020).

2. Salvia Officinalis (Sage)

For Hot Flashes, Night Sweats, and Cognitive Support

Sage is a powerful herb traditionally used to reduce hot flashes and night sweats during menopause. It works by helping regulate body temperature, making it ideal for women who struggle with the intense heat waves and night-time disturbances that often accompany menopause. Beyond its effects on temperature regulation, sage has been shown to support concentration and memory, areas that can become problematic during menopause due to hormonal changes.

Why It Works: Sage contains compounds that may influence the body’s thermoregulatory mechanisms, helping to stabilise sudden changes in temperature. Its antioxidant and anti-inflammatory properties also contribute to overall cognitive health, making it a great choice for mental clarity and focus (Dadfar & Bamdad, 2019).

3. Vitex Agnus-Castus (Vitex)

For Mood Support, Anxiety, and Depression Relief

Vitex, also known as chasteberry, is commonly used to balance hormones and is particularly effective in supporting healthy mood during menopause. Many women experience mood swings, anxiety, and even depression as their hormone levels fluctuate. Vitex works by influencing the pituitary gland, which plays a key role in regulating hormones, including prolactin. This hormone-balancing effect may lead to a reduction in emotional symptoms such as irritability, sadness, and anxiousness.

Supporting Research: Studies suggest that Vitex can be helpful in relieving premenstrual symptoms and similar emotional shifts during menopause, making it a natural option for reducing mood swings, mild anxiety, and feelings of depression (Dietz et al., 2016).

At Cherish Health, we understand the unique challenges that menopause can bring. We're here to offer support and guidance every step of the way, with carefully curated supplements and expert advice to help you navigate this stage of life with confidence and vitality.

 

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