Natural Support Tips for Your Menopause

By Rani Louise – Nutritional Therapist and Vitality Coach

Menopause is a natural healthy transition that women experience usually between the ages of 45 and 55, although it could be earlier or later for various reasons, such as health conditions or surgical interventions.

Although menopause symptoms are very common, they are not normal and can be an indication of inherited predispositions, body system imbalances and nutrient deficiencies.

Symptoms are common because we are living in a modern world that presents our bodies with high levels of stress and sub-optimum levels of the nutrients we need to manage this stress and bring our bodies into complete balance. This increase in stress (eg, work, traffic, TV, phones, dispersed communities, isolation, pollution, manufactured food, lack of fresh air and daylight, etc) has happened too fast for us to have evolved sufficiently to cope with it, and thus we are finding ourselves out of balance.

However, there are many simple things we can do to help bring our bodies back into balance, support ourselves healthily through this transition and prepare our bodies for living the next stage of our life with optimum levels of health, vitality and happiness.

Top Tips

This is a long list – don’t try to do it all at once – it’s good to prioritise according to your particular needs and lifestyle – maybe pick just one to start off with and focus on that for one week before adding in other activities:

  • Eat a good breakfast (including protein to stabilize blood sugar).
  • Eat regular protein in meals and snacks throughout the day (to continue stabilizing blood sugar).
  • Drink 2 litres of good quality water each day (includes herbal teas).
  • Eat real natural (organic where possible) food such as vegetables (esp cruciferous veg which will help balance estrogen metabolism), fruit, nuts, seeds, meat, eggs and fish.
  • Avoid or cut down sugar and gluten, and change from refined carbohydrates to unrefined ones.
  • Add phyto-estrogen foods to your diet – flax seeds (linseeds), sesame seeds, tahini, sunflower seeds, lentils, yams, mung beans, miso soup, black beans, chick peas, broccoli, carrots.
  • Add seaweed to your diet to boost your thyroid and adrenals.
  • Supplement with Magnesium, Omega 3 Oils, Vitamin D, B Vitamins, Vitamin C, Zinc – with nutritionist/doctor guidance.
  • Remove damaged oils from your diet – eg, anything processed – and cook only with coconut oil or animal fats.
  • Regular exercise – in the fresh air if possible.
  • Regular stress-relief and relaxation – eg, Epsom salts baths, massage, restorative yoga, walking in nature, doing things you love doing!
  • Plenty of good quality sleep.
  • Energy and touch healing – eg, Acupuncture, Cranio-sacral, Massage, etc.
  • Hormone balancing herbs – see an experienced herbalist for the appropriate ones for you.
  • Emotional and psychological healing – Group support, Counselling, Self-expression.
  • Self love and acceptance.
  • Anti-inflammatories – eg, Turmeric, Ginger, Cinnamon
  • Avoid fake estrogens – eg, BPA in plastics and cleaning products, in our drinking water, etc
  • Watch your consumption of adrenal-stimulating substances such as alcohol and coffee.
  • Have fun and laugh a lot!


To hear more about these tips and the reasoning behind them, come to my free talk at the Brighton Health and Wellbeing Centre on Saturday 5th March (10 to 11am) – no need to book, just turn up at 10!