This is the last in my series of blogposts for Menopause Awareness month, sharing a variety of holistic approaches from experts in their field.
This week, I bring you Rebalance by Sally - a Health Coach & Menopause Wellbeing Practitioner. Sally seeks to improve your menopause symptoms with nutrition and lifestyle.
NUTRITION FOR MENOPAUSE
Nutrition plays a vital role during this transformative phase of life. Nourishing the body with a nutrient-dense diet is essential for managing symptoms, supporting hormonal balance, and promoting overall health and well-being. During menopause, our nutritional needs change, making it important to focus on foods rich in vitamins, minerals, antioxidants, healthy fats, and proteins. By embracing a wholefood and balanced approach to eating, we can not only ease the transition but also support long-term health and vitality. Here are some tips on the best nutrition to support menopause.
Protein: Including protein in every meal is crucial during menopause. It plays a key role in supporting hormone balance, which becomes increasingly important as hormone levels fluctuate and decline. Protein also promotes muscle and bone health, helping to counteract the natural loss of muscle mass and the decline in bone density caused by reduced oestrogen, both of which increase the risk of osteoporosis. Additionally, protein helps boost metabolism, aiding healthy weight management during this stage of life.
Good sources of protein include: -
Meat, fish, poultry, dairy
Eggs
Legumes
Nuts and seeds
Tofu and tempeh
Fibre: Including high-fibre foods in the diet is beneficial during menopause. Fibre can help promote digestive health, regulate bowel movements, lower cholesterol levels, and promote feelings of fullness which supports weight management. Drink plenty of water when increasing fibre intake to prevent constipation or digestive discomfort.
Good sources of fibre include: -
Whole grains e.g. oats, quinoa, brown rice
Fruit
Vegetables
Legumes
Nuts and seeds
Healthy Fats: Incorporating healthy fats into the diet during menopause is highly beneficial, as hormones are produced from cholesterol. Healthy fats also support heart health, brain function, and help maintain hormone balance during this time of change.
Good sources of healthy fats include: -
Oily fish e.g. salmon, mackerel, sardines
Avocado
Nuts and seeds
Olive oil & coconut oil
Full-fat natural yoghurt
Phytoestrogens: Phytoestrogens are plant-based compounds that are structurally similar to the body’s own oestrogen hormone. These compounds can help balance hormone levels and alleviate some of the symptoms experienced during menopause.
Good sources of phytoestrogens include: -
Soy products e.g. soybeans, tofu, tempeh, edamame
Flaxseeds and Sesame seeds
Legumes
Berries
Whole grains e.g. oats, barley, and rye
As every person has different symptoms, different health histories and different tastes in food and drink, Re-Balance by Sally works with you to develop personalised menopause supportive nutrition plans with delicious hormone balancing recipes that the whole family will love. Contact us to learn more, email sally@rebalancebysall.com
LIFESTYLE FACTORS SUPPORTING MENOPAUSE
While hormonal changes during menopause are inevitable, various lifestyle factors can greatly enhance this transitional stage of life. Embracing self-care, managing stress, and staying active can help to alleviate symptoms and improve overall quality of life. Below are some key lifestyle choices that can help manage menopause symptoms and support a long healthy life.
Self-Care: One of the most important lifestyle factors during menopause is effective stress management. As hormonal fluctuations can increase stress sensitivity, finding ways to calm the mind and body is essential. Chronic stress not only exacerbates symptoms like hot flushes, insomnia, and fatigue but also contributes to imbalances in cortisol, which can further disrupt hormone regulation.
In addition to the advice from Nicky on the benefits of yoga and breathwork and therapies such as hypnotherapy and acupuncture explained by Nicole and Yvette, there are other simple techniques to reduce stress such as mindfulness and meditation, journalling, massage, taking a bubble bath or walking in nature.
Prioritising self-care is not just about pampering—it's about creating sustainable habits that nourish both physical and mental health during this period of transformation.
Movement and Exercise
Regular physical activity is another cornerstone of managing menopause symptoms. Exercise provides multiple benefits, from boosting mood from the release of endorphins to improving cardiovascular health and bone density, which are particularly important during menopause as oestrogen levels decline.
Strength Training: supports bone health, reducing the risk of osteoporosis.
Cardiovascular Exercise: such as walking, swimming, or cycling improve heart health, boost energy levels, and support healthy weight management.
Yoga: as described by Nicky, promote flexibility, strength, and balance while also offering relaxation and stress reduction.
Prioritising Sleep
Menopause can disrupt sleep patterns due to night sweats, anxiety, or hormonal imbalances, leading to fatigue and irritability. A focus on sleep hygiene can make a difference in sleep quality:
Establish a routine: Going to bed and waking up at the same time every day helps regulate the body’s internal clock.
Limit stimulants: Reducing caffeine and alcohol, especially later in the day, can improve sleep quality.
Create a restful environment: Ensure your bedroom is cool, dark, and quiet to create the ideal setting for restful sleep.
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The Re-Balance Revitalise Health Coaching programmes are personalised to the individual, designed to help you improve menopause symptoms and create healthy habits for a long healthy life. Whether your goals are weight loss, regaining energy, improving mood stability, help to sleep through the night, or you want to ‘get back your sparkle’ we can support you with nutrition and lifestyle advice, guidance and support.
For a free 20 minute consultation to discuss symptoms, contact sally@rebalancebysally.com or visit www.rebalancebysally.com
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Embracing menopause with holistic tools
We hope you’ve found all our tips and tools for menopause useful. This stage of life can be challenging, but with the right support and lifestyle choices, you can significantly reduce the severity of symptoms and embrace this stage of life with more confidence and improved health. By taking a holistic approach, you can feel empowered to live a healthier, more vibrant life during menopause and beyond.
Please reach out to us if we can support your menopause journey in anyway:
Nicky for yoga & breathwork: nicky@claygateyogaclinic.co.uk
Nicole for hypnosis: hypnostones@gmail.com
Sally for nutrition & lifestyle: sally@rebalancebysally
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