Navigating Menopause Naturally

Navigating Menopause Naturally

As a naturopath, I regularly support women through perimenopause and menopause — seasons of life that every woman experiences differently. For some, the transition is smooth. For others, it brings a mix of physical and emotional symptoms that can feel overwhelming.

Menopause typically occurs between the ages of 45 and 55, with the average being 51. Genetics play a big role in how you experience menopause, but so do lifestyle, diet, and your overall health. So, here’s my take on navigating menopause naturally — I hope you find these insights helpful and empowering.

Understanding Menopause

Menopause is defined as the stage in a woman’s life when ovulation stops and she hasn’t had a period for 12 months. Leading up to this is perimenopause — a transition period where levels of estrogen and progesterone gradually decline. You might notice irregular cycles, heavier or lighter flow, or skipped periods.

Every woman’s journey is unique. I often suggest chatting with your mother or grandmother about their experiences — their stories can offer clues to your own likely path.

The Four Phases of Menopause

1. Very Early Perimenopause – Cycles remain regular but subtle changes may begin.

2. Early Perimenopause – Cycles start to vary in length and become irregular.

3. Late Perimenopause – Menstrual cycles are more than 60 days apart.

4. Post-Menopause – Begins 12 months after your final period.

Common Menopausal Symptoms

Menopausal symptoms vary greatly, but can include:

• Sleep disturbances or insomnia

• Slower metabolism and weight gain

• Brain fog, mood swings, and forgetfulness

• Hot flushes and night sweats

• Low energy and fatigue

• Vaginal dryness and reduced libido

• Thinning hair, dry skin, and decreased bone density

These changes are largely due to the natural drop in estrogen levels. Knowing this helps you approach your symptoms with more understanding and care.

What Makes Menopause More Challenging?

Certain lifestyle and health factors can intensify menopausal symptoms:

• High stress levels – Can worsen hot flushes, mood swings, and insomnia

• Poor liver function – The liver helps break down and regulate hormones

• Dietary triggers – Alcohol, spicy food, caffeine, sugar, and processed foods may contribute to symptoms like hot flushes

Natural Ways to Support Menopausal Health

1. Prioritise Mental and Emotional Wellbeing

This can be an emotionally tender time. Daily practices like deep breathing, journaling, meditation, or mindful walks in nature can help settle your nervous system.

If you’re struggling emotionally, consider seeing a counsellor who specialises in menopause — talking it through can make a big difference.

2. Support Your Gut and Liver

Your liver plays a key role in hormone clearance and balance. Support it by:

• Eating at least 35g of fibre daily

• Reducing toxin exposure (think natural cleaning and personal care products)

• Considering intermittent fasting (if appropriate for your body)

A healthy gut also influences hormone health. Include probiotic-rich foods and focus on a diet rich in whole, unprocessed foods.

3. Eat to Nourish Hormones

Choose whole, nutrient-dense foods that are high in fibre, healthy fats, and antioxidants.

Phytoestrogens — natural plant compounds with mild estrogenic activity — may help reduce symptoms. Include foods like:

• Flaxseeds

• Edamame and tofu

• Legumes

• Cruciferous vegetables (broccoli, cabbage, cauliflower)

4. Exercise for Body and Mind

Movement is incredibly supportive during menopause. It helps:

• Maintain muscle mass

• Protect bone density

• Boost mood and mental clarity

• Balance blood sugar and metabolism

Favour exercises that feel good in your body — walking, yoga, pilates, strength training, or swimming.

5. Consider Herbal and Nutritional Support

Some herbs traditionally used for menopause include:

• Sage

• Black cohosh

• Red clover

• Evening primrose oil

Nutrients that can help include:

• Magnesium – For sleep and muscle relaxation

• B vitamins – For energy and mood

⚠️ Important: Please don’t self-prescribe herbs or supplements — some can make things worse in certain situations. Always speak to a qualified practitioner first.

6. Weigh Up Hormone Replacement Therapy (HRT)

HRT can be life-changing for some women — especially those under 60 experiencing severe symptoms. While it comes with some risks, newer research has shifted our understanding of its role and safety.

Work with a healthcare provider who understands your full picture to assess whether HRT is a good option for you.

7. Protect Your Bones

Estrogen plays a role in maintaining bone strength, so postmenopausal women are at higher risk of osteoporosis. Support your bones by:

• Eating calcium-rich foods (leafy greens, dairy or plant-based alternatives, sardines)

• Ensuring adequate vitamin D — get sun exposure or supplement if needed

• Engaging in weight-bearing exercise regularly

The Importance of Self-Care During Menopause

Menopause is not just a biological event — it’s also a deep emotional and spiritual transition. This is a powerful time to honour yourself.

Prioritise rest, joy, connection, and practices that ground you. Epsom salt baths, gentle stretching, nourishing meals, and time with loved ones can go a long way. You deserve care — from yourself and others.

Final Thoughts

Menopause doesn’t have to be a horrible experience. With the right support, it can become a time of deep self-discovery and renewal.

If you’d like help navigating this transition naturally, book in or give me a call — I’d love to support you through this important season of life.

AUTHOR: TALITHA

I specialise in gut health (IBS, IBD, microbiome testing), women's health (preconception, fertility, hormone balance), and mental health (depression, stress, anxiety). I am a degree- qualified naturopath who LOVES helping people transform their health stories!!