5 Natural Ways To Support Menopause

Navigating menopause is a transformative journey for women as it’s one that comes with a plethora of physical and emotional changes. While it's a natural phase of life, the symptoms associated with menopause—such as hot flashes, mood swings, brain fog, and fatigue—can sometimes feel overwhelming. Fortunately, there are several natural, hormone-free approaches that can help support your body through this transition. From dietary adjustments to lifestyle habits, these five natural strategies for reducing menopause symptoms will leave you feeling empowered and your body supported. 

Drink water

Drinking water is extremely important in menopause. As estrogen levels decrease, so do hydration levels. This can lead to drier skin, hair, and nails, as well as vaginal dryness. Decreased hydration can worsen the mental symptoms of menopause, like brain fog. Drinking extra water can help you feel your best, even as your body goes through some big changes.

Get enough calcium and vitamin D

Menopause puts us at risk for decreased bone density, osteoporosis, and a variety of bone and joint problems. Calcium and vitamin D are the building blocks of strong bones, and they’re extra important for women in this stage of life. Ensuring you’re getting recommended values of these nutrients can reduce your risk of bone fractures (and potentially boost your mood!)

Eat protein

We all know that protein is essential for healthy, functional bodies, but research indicates that it may also help ward off menopausal weight gain! Protein also is vital for keeping your mind sharp and your bones and muscles strong, especially as menopause brings on increased risk for fractures and injuries. Aim to get 1-2 grams of protein per 1 kg of body weight.

Need help packing in the protein? We have whey and plant-based protein options, as well as collagen (the most abundant protein in the body!)

Eat more phytoestrogens

Phytoestrogens are plant estrogens that are thought to mimic the effects of this hormone in the body. Research suggests that they help ease symptoms of menopause, including hot flashes. In some countries that have diets high in phytoestrogens, women report less menopause symptoms than in the United States.

Want to up your phytoestrogen intake? Try eating more soy, chickpeas, peanuts, flaxseed, maca root, barley, grapes, berries, plums, and green tea.

Don’t skip meals

Your body needs fuel, and skipping meals makes it more difficult to function properly. Skipping meals makes it harder to lose or maintain weight in menopause, and hunger can bring on hot flashes and brain fog.

Focus on eating nutritious meals and snacks that are the right portion size for you. Want additional metabolism support? Check out this article.

What We’re Doing

Menopause can be an exhausting, frustrating, and emotional time. We know how important it is to maintain your physical and sexual comfort during this time - so we created Menopause Support. Delivering potent hormone-free relief sourced from plant-based ingredients, Menopause Support is tailored to help offer relief from a spectrum of symptoms including hot flashes, mood swings, night sweats, and more. Explore our plant-based ingredients here.