5 minute read
As we approach World Menopause Day for 2025, it’s a good time to pause and acknowledge the changes many women experience during perimenopause, menopause, and beyond.
It’s not always easy, from changes in mood and energy to sleep and digestion, this stage of life can feel unpredictable. And while HRT is a helpful option for some, it’s not the only route.
If you’re looking for more natural ways to support your body during this time, here's an updated guide to help you feel more balanced, supported, and in tune with yourself.
Understanding the Journey: Why Your Hormone Health Shifts
From perimenopause (typically in your 40s) through menopause, your body slowly reduces production of estrogen and progesterone. These shifts can bring symptoms like:
- Hot flushes, night sweats, temperature changes
- Mood swings and heightened anxiety
- Brain fog and memory lapses
- Sleep disturbances and fatigue
- Changes in skin, hair, libido and weight
- Joint aches, dryness, and digestive changes
These aren’t just “normal for getting older”, they’re signs that your endocrine system is adapting. And that adaptation can be supported, gently and effectively.
Here are some natural tools that can make a difference:
1. Superfoods
- Maca Root – Helps stabilise perimenopausal mood swings and assist natural estrogen balance. Often described as having a butterscotch‑nutty flavour, it’s lovely in smoothies or lattes.
- Shilajit – Rich in fulvic acid and trace minerals, it supports adrenal fatigue, energy, libido, and hormonal resilience. Gentle and grounding, perfect for those middle-of-the-day energy dips.
- Sea moss gel – A potent mineral multivitamin, it supports skin hydration, immunity, thyroid health, and energy, key areas impacted by hormone decline.
2. Phytoestrogens & Food-Based Hormonal Support
Some plant foods can mimic estrogen gently in your body, helping balance mood and hot flushes:
- Flaxseeds, legumes, and sunflower seeds - add them daily to your meals.
- Omega‑3 Fatty Acids from oily fish (like salmon), walnuts, and chia can help reduce inflammation and support mood and joint health.
3. Lifestyle changes
Your daily habits can transform your experience of menopause:
- Temperature-friendly sleep setup: Cool your room, choose breathable sheets, and try a fan - great allies against night sweats.
- Movement that delights: Gentle strength training, walking, yoga or swimming helps with bone density, mood, and weight management.
- Mind‑body calm: Breathing exercises, journaling, and meditation support hormonal balance and ease anxiety.
- Reduce triggers: Spicy food, caffeine, and alcohol can intensify hot flushes - keep a symptom‑food diary to notice patterns.
4. Key nutrients for midlife Women
Certain vitamins and minerals deserve extra love during this transition:
- Calcium & Vitamin D are crucial for bone health and reducing osteoporosis risk.
- Magnesium supports your sleep, mood, and muscle recovery.
- B‑Complex Vitamins help with fatigue, brain fog, and mood (look for B6, B12, and folate).
- Vitamin E & Antioxidants are gentle hormonal nourishment and support for skin health.
Putting It All Together: Your Natural Menopause Plan
1. Start every day with a nourishing routine
Why? - A Maca hot chocolate, Sea moss smoothie, or Shilajit in warm water can set you up with nutrients and calm energy.
2. Build your meals around whole, colourful, hormone‑supportive foods
Why? - What you eat can help to keep your blood sugar stable, support cognition, skin and emotional well‑being.
3. Move joyfully & rest deeply
Why? - Light movement and good rest supports bone health, insulin regulation, and mood which are all areas that shift during menopause.
4. Create rituals for self‑nurture
Why ? - Whether it’s aromatherapy in your evening bath or guided breathing meditation before bed, take this time for yourself.
5. Listen to your body, track symptoms & adjust naturally
Why ? - Finding what works best for your unique phase is powerful and empowering.
💖 One final loving reminder..
Menopause doesn’t need to be fear, confusion, or overwhelm. It can be fertile ground for transformation, wisdom, and rebirth. You’re not alone in this, and there are countless natural, loving ways to nurture yourself through the change.
We’d love to hear your journey, which foods, rituals or superfoods are helping you move through menopause more peaceful, energised and whole? Leave a comment or drop us a message - your story could light the way for another woman.
