Menopause Support

Easing the Transition Naturally

Why it matters:
Menopause is a natural life stage, but the symptoms can be overwhelming. More than 80% of women experience hot flashes, night sweats, sleep problems, mood swings, or bone loss during this transition. These changes are linked to falling estrogen and progesterone levels, which affect not only comfort but also long-term heart and bone health.

How it works:

When estrogen declines, it impacts many systems:

  • Temperature regulation → hot flashes and night sweats.
  • Bone health → increased risk of osteoporosis.
  • Mood and sleep → changes in serotonin and melatonin balance.
  • Heart and metabolism → higher cholesterol and belly fat risk.

Nutrients that help:

  • Isoflavones (from soy and red clover) → plant-based compounds that mimic estrogen’s gentle effects.
  • Vitamin D & Calcium → protect bones against rapid mineral loss.
  • Magnesium → supports mood, sleep, and muscle relaxation.
  • Vitamin E → may reduce hot flashes and dryness.
  • Omega-3s → balance mood and protect the heart.

Foods that help:

  • Soy products (tofu, tempeh, soy milk) → natural isoflavones
  • Leafy greens, dairy or fortified milks → calcium + magnesium
  • Fatty fish, flaxseeds → Omega-3s
  • Nuts and seeds → Vitamin E and minerals

Lifestyle tip:

Regular exercise, especially strength training and walking, helps protect bones and stabilize mood during menopause.

Helpful for:

  • Hot flashes and night sweats
  • Bone strength and osteoporosis prevention
  • Mood swings and sleep issues
  • Heart and metabolic health