Menopause is a natural stage of life, but for many women it can bring significant challenges. Research shows there are over 34 different recognised symptoms of menopause, including hot flashes, brain fog, night sweats, and anxiety.
In reality, though, there are a lot more unusual, lesser-reported symptoms that also impact women, wreaking havoc on their lives.
The good news is that with the right lifestyle choices, particularly around diet, exercise, stress management and supplements, things can feel a little easier to manage.
Falling levels of oestrogen affect everything from bone strength to heart health. Weight gain is common, too, partly due to hormonal shifts, reduced muscle mass, and changes in activity levels. Stress, lack of sleep, and a poor diet can make these symptoms worse.
That’s why it’s so important to look after your well-being from a 360-degree angle with a nourishing diet, regular movement, rest, and, where needed, high-quality supplements.
Certain foods and drinks can trigger or worsen hot flushes, night sweats, mood swings, and sleep problems. It can help to reduce or avoid:
- Alcohol
- Refined sugar and processed foods
- Excess caffeine
- Saturated fats
- Salty and spicy foods
In a menopause survey conducted by DR.VEGAN® of 1,526 women, 82% had made changes to their diet to help with symptoms of menopause, and 66% found these changes effective.*
DR.VEGAN® nutritionists would recommend a colourful, balanced, wholefood diet focusing on:
1. Complex carbohydrates
Slow-release carbs help keep energy levels steady and support gut health. Think brown rice, quinoa, wholegrain bread, lentils, chickpeas, nuts, and seeds.
2. Healthy fats
Omega-3 fatty acids are vital for hormone balance, brain function, skin health, and joint support. Good sources include avocado, olive oil, nuts, seeds, and oily fish.
3. Quality protein
Protein supports muscle and bone strength, helps balance blood sugar, and is needed for hormone production. Great plant-based options include beans, legumes, tofu, and seeds – perfect for those on vegan diets.
4. Colourful vegetables
Aim for a rainbow on your plate. Cruciferous vegetables like broccoli, cabbage, and kale are particularly supportive for oestrogen balance.
Top tip
Of course, don’t forget to stay hydrated! Even mild dehydration can worsen fatigue, poor concentration, and mood swings.
Sometimes, diet alone isn’t enough. That’s where supplements come in, providing an extra layer of support.
The key nutrients you should focus on ensuring you are getting include:
Vitamin D and calcium – for bone strength and heart health.
Magnesium – a wonder mineral supporting over 300 chemical processes in the body, including muscles, bones, mental performance, energy, and fatigue.
B vitamins – boost energy, reduce fatigue, support hormone regulation, and help brain function.
Vitamin C – aids collagen production for skin, joints, and pelvic health, while also supporting immunity.
Vitamin E – may help with hot flushes and inflammation.
Iron – supports energy and red blood cell production.
Zinc – important for hormone balance, immune support, and mood.
You can find these – and more targeted nutrients designed to support hormone balance – in blended formulas, such as DR.VEGAN® PeriMenoFriend and MenoFriend®.
MenoFriend® is a multi-award-winning formula of phytoestrogens, botanicals, vitamins, and minerals. It supports hormonal regulation, mood, energy, clear thinking, mental performance, and muscles. If you're in perimenopause, you may be interested in PeriMenoFriend®.
Prioritise sleep – create a calming evening routine, avoid caffeine late in the day, and keep your bedroom cool.
Stay active – weight-bearing exercises like walking, yoga, and strength training help maintain bone density and muscle mass.
Manage stress – practices like meditation, journaling, or even a daily walk in nature can reduce cortisol (the stress hormone).
Eat regular meals – this stabilises blood sugar, manages cravings, and keeps energy steady throughout the day.
Consider supplements – high-quality, plant-based options like DR.VEGAN® Menopause Support can provide targeted relief and reassurance that your body is getting what it needs.
Menopause is different for every woman, but with the right nutrition, lifestyle, and natural support, it can become a time of empowerment and renewed vitality.
For further support on your menopause journey, why not check out the Menopause Hub from DR.VEGAN®? It offers advice, tips, and more from perimenopause to post-menopause.
Not sure what supplements your body needs? DR.VEGAN’S free Virtual Nutritionist will provide recommendations to support your health goals, without the guesswork. No appointments, no confusion – just clear guidance for better health.
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