Managing Perimenopause and Menopause: Nutrition, Lifestyle, and Hormonal Support
Perimenopause and menopause are significant transitions in a woman’s life, often accompanied by symptoms such as hot flushes, weight gain, sleep disturbances, and low libido.
With informed choices in nutrition, lifestyle, and hormonal support, these symptoms can be effectively managed.
We are so grateful for Sandy, a qualified nutritionist and herbalist from Sandy’s Soulfoods, who has kindly shared her expertise and practical guidance to help women navigate this important stage with confidence.
About Sandy
Sandy brings over 20 years of experience in natural medicine and herbal therapy. She has supported countless individuals and families in nurturing their mind, body, and spirit through holistic nutrition and healing.
She is also the author of Sandy’s Soulfoods, a cookbook featuring more than 180 pages of nourishing meals and raw treats, created for her clients, friends, and cooking classes.
You can purchase Sandy’s e-book cookbook directly from her website: HERE
Managing Hot Flushes During Perimenopause and Menopause
Hot flushes are a common and unpredictable symptom during perimenopause and menopause. They can interrupt daily life, work, and especially sleep.
Diet and Lifestyle Habits for Hot Flushes
To calm hot flushes and night sweats, it’s important to avoid foods and drinks that increase body heat. As estrogen levels drop during menopause, stress levels may rise, and the body can misinterpret temperature signals, causing the hypothalamus to overreact.
Limiting foods such as chilli, sugar, ginger, and turmeric may help reduce internal warmth. Caffeine, which generates heat and raises blood pressure, can also trigger hot flushes. Alcohol becomes harder to metabolise during this stage, often resulting in immediate warmth and sleep disruption. Try limiting alcohol to special occasions and, if consumed, pair it with lunch to allow more time for metabolism before bedtime.
Good bedroom ventilation, airflow, and light sleepwear are crucial. Wearing natural fibres such as cotton or bamboo helps prevent overheating and supports restful sleep.
Herbal and Nutritional Support
Sage tea is a beneficial herbal remedy for hot flushes and can be consumed several times a day, either as a tea or tincture. Sage can also be added to meals for its medicinal properties.
Isoflavones from organic, non-GMO soy milk, tempeh, and tofu may also help lessen hot flushes. Studies suggest that women in some Asian countries experience fewer menopausal symptoms, possibly due to a higher intake of fermented soy products such as natto and miso. These phytoestrogens bind to estrogen receptors, which may reduce fatigue, vaginal dryness, and hot flushes.
Vitamin E supports the body during menopause by helping to reduce hot flushes and vaginal dryness while supporting heart health. Supplementing with 400-1000 IU of vitamin E daily may help stabilise the body’s response to hormonal changes and temperature fluctuations. Topical vitamin E can also assist with vaginal dryness and may be as effective as topical estrogen therapy for some women.
Herbs such as black cohosh, chaste tree, and red clover may also help manage symptoms. Supporting liver function with a diet rich in greens and cruciferous vegetables like brussels sprouts, broccoli, and cauliflower assists estrogen metabolism.
Consistent use of ANNA’S Wild Yam Cream which contains wild yam & chaste tree, alongside these strategies, may further reduce menopausal symptoms naturally.
Menopause Weight Gain and Changing Metabolism
Hormonal changes during perimenopause and menopause can slow metabolism and lead to weight gain, particularly around the abdomen. While exercise plays a role, nutrition is key to maintaining energy and supporting weight management.
Nutrition Tips for Supporting Metabolism
After age 40, metabolism naturally slows. Reducing carbohydrate intake and focusing on high-protein, low-carb foods with healthy fats becomes increasingly important. Rising insulin sensitivity raises the risk of diabetes and insulin resistance, making dietary awareness crucial.
A keto-style diet may be beneficial, and Dr Pamela Peeke’s Fighting Fat Over 40 offers insights into metabolic changes at this stage. Cortisol, the stress hormone, also influences weight during menopause.
Sleep disturbances can increase cravings for carbohydrates, contributing to weight gain. Managing stress through yoga, meditation, or regular movement helps regulate cortisol levels. Prioritising restorative sleep and consistent mealtimes supports metabolic balance and sustained energy.
Aim for up to 100g of protein daily to counteract muscle loss linked to declining estrogen. Supplementing with creatine monohydrate (5g daily) may support muscle mass and sleep quality. Protein powders or collagen peptides can easily be added to smoothies to support muscle and gut health.
Digestive changes, such as reduced hydrochloric acid production, are common and may cause bloating or constipation, which can affect estrogen clearance through the liver. Apple cider vinegar may help digestion when added to salad dressings or taken before meals.
Calcium and vitamin D are essential for bone health and can be obtained from almonds, walnuts, organic milk and soybeans, seaweed, and freshly steamed bok choy and spinach.
Daily movement is vital, but high-intensity aerobic workouts should be limited, particularly later in the afternoon. Increasing weight training supports muscle strength, mass, and bone density.
Keeping the nervous system calm is equally important, as the adrenal glands take on part of ovarian function, and overstimulation can lead to anxiety, poor sleep, and high blood pressure.
Staying hydrated with at least 2 litres of water daily helps manage tissue dryness and supports urinary function. Magnesium is also crucial for calming the nervous system and aiding muscle function. Eating plenty of leafy greens and supplementing with 300-400mg of magnesium glycinate daily or ANNA’S Magnesium Bedtime Lotion can help improve sleep and relaxation.
Improving Sleep During Menopause
Sleep disturbances are common during this stage, often due to hot flushes, night sweats, and hormonal changes. Establishing a calming evening routine and focusing on hormone-supporting foods can greatly improve sleep quality.
Tips for Better Sleep
Relaxation techniques such as deep breathing, meditation, or gentle stretching before bed are beneficial. Avoid screens and bright lights in the hour before bedtime to support melatonin production.
Ensure your room is dark, well-ventilated, and your sleepwear breathable (cotton or bamboo). These small changes can help reduce night sweats and restlessness.
Limiting caffeine and alcohol is essential, as both disrupt sleep. Restrict caffeine to one cup per day and avoid it after midday due to its long half-life.
Herbal teas such as chamomile, lemon balm, and passionflower can relax the nervous system and promote rest. High-quality magnesium powders containing passionflower and skullcap and ANNA’S Magnesium Bedtime Lotion can also support deep, restorative sleep.
Reducing sugar, spicy foods, caffeine, and alcohol lowers inflammation and helps prevent night-time hot flushes. Applying ANNA’S Wild Yam Cream before bed may help balance estrogen fluctuations that cause hot flushes.
Supporting Libido During Perimenopause and Menopause
Hormonal changes can affect libido, energy, and mood. Supporting hormonal balance through nutrition, lifestyle, and self-care can help women reconnect with their bodies and intimacy.
Sandy’s Menopause Cooking Classes focus on nutrition, herbal remedies, and practical lifestyle adjustments to help women manage this transition confidently.
Nutritional and Emotional Support for Hormonal Balance and Low Libido
Incorporating healthy fats into meals can support hormone production - avocados, olives, nuts & seeds.
Maca powder (Peruvian ginseng) is known to support libido and stamina.
Vitamin E capsules can help with vaginal dryness, and a gentle hormonal cream may further assist with this change.
Practising kindness and patience as your body adapts to hormonal changes is vital. Seek emotional support from a doctor or counsellor if needed.
Spending time in nature, meditating, and engaging in hobbies helps soothe the nervous system.
Self-care routines such as warm lavender baths, calming essential oils, and reduced phone use before bed support emotional wellbeing.
Communication and Intimacy - Open communication with your partner is crucial. Sharing your experiences and physical changes fosters understanding and connection. Fluctuations in sex drive, vaginal dryness, and reduced interest are common; honest discussion helps maintain closeness and mutual support.
How ANNA’S Wild Yam Cream May Help
Alongside nutrition and lifestyle changes, ANNA’S Wild Yam Cream offers a gentle, natural way to support hormonal balance. Applied topically, it may help reduce menopausal symptoms and has provided relief to millions of women worldwide.
Conclusion: Natural Management of Menopause Symptoms
Perimenopause and menopause are natural stages of life. With the right nutrition, lifestyle habits, and gentle hormone support, it’s possible to ease hot flushes, improve sleep, maintain a healthy weight, and restore energy, libido, and vitality.
Explore Sandy’s Soulfoods for hormone-friendly nutrition advice and consider ANNA’S Wild Yam Cream and Magnesium Bedtime Lotion as a natural support during these changes.
Disclaimer: This article contains general health information. It is intended for educational purposes only and should not be taken as personalised medical advice. Always consult with a qualified healthcare professional before making changes to your health, diet, or treatment plan.