By Deborah Grayson, a highly respected pharmacist and nutritional therapist known as the Godmother of Pharmacology.
Menopause and Hormone Replacement Therapy (HRT) are hot topics right now. HRT can be life-changing for many women, offering benefits like reduced cardiovascular risks, especially when started early in the transition to menopause. However, it’s not for everyone. If you have a history of hormone-driven cancers, HRT might not be suitable for you.
Luckily, there are four key areas of support that can help you manage menopause symptoms naturally, with diet and lifestyle changes. These pillars are: blood sugar balance, stress management, sleep and digestive health.
Blood sugar balance
To manage this, incorporating resistance training and a varied exercise routine into your schedule can improve insulin sensitivity and metabolic flexibility, helping you manage weight. Eating a balanced diet rich in fruits, vegetables, lean proteins and healthy fats is crucial for blood sugar control.
Many women don’t meet their daily protein needs, which should be around 1-1.2 grams per kilogram of body weight. It’s important to spread protein intake throughout the day, ideally with every meal. For breakfast, try two to three eggs with vegetables like spinach or broccoli in an omelette. If you prefer something lighter, chia puddings or overnight oats with nuts and seeds are great alternatives. Throughout the day, aim to balance your protein and fat intake with carbohydrates to maintain stable blood sugar levels.
Stress management
Chronic stress can elevate cortisol levels, leading to weight gain and insulin resistance, which in turn worsen menopausal symptoms. Stress also impacts sex hormones and thyroid function. To manage stress effectively, try going for a walk, practicing yoga, or doing breathing exercises – these activities can help lower cortisol levels and improve symptoms.
You can also incorporate herbal teas such as chamomile and holy basil, both of which have calming properties. Additionally, incorporating yoga and meditation into your routine can further reduce cortisol levels and alleviate stress, providing relief from menopausal symptoms.
Maintaining healthy bowel function
Constipation can exacerbate menopausal symptoms, so it’s important to keep your digestive system running smoothly. A fibre-rich diet, including vegetables and whole grains, is essential. The recommended intake of fibre is about 30 grams per day. You can also support healthy bowel movements by adding ground flaxseed to your diet. Aim for 1-2 tablespoons a day, which can also help improve hormone balance and reduce inflammation. Along with fibre, staying hydrated is key – make sure you’re drinking plenty of water, as dehydration can worsen constipation. If constipation persists despite adequate fibre and water, an electrolyte supplement may be beneficial.
Get a good night’s sleep
Menopause can affect your sleep patterns, and poor sleep can worsen other symptoms. Blood sugar imbalances often cause nighttime waking, and hot flashes can disrupt your sleep as well. To improve your sleep, start by exposing yourself to natural daylight within 30 minutes of waking. This helps regulate your circadian rhythm, promoting better sleep at night.
Avoid caffeine and alcohol, particularly after midday, as these can interfere with melatonin production – the hormone that helps you sleep. Additionally, limiting screen time in the evening is crucial, as blue light from technology can block melatonin. If you can’t avoid screens, consider using blue light filters to minimise the impact.
By focusing on these four pillars – blood sugar balance, stress management, digestion, and sleep – you can significantly improve your menopause experience. While supplements can certainly help, it’s the combination of diet and lifestyle changes that tends to have the most lasting impact. And of course, these strategies can be used alongside HRT for a well-rounded approach to managing symptoms.
About the expert
Deborah Grayson, 52, is a highly respected pharmacist with 30 years’ experience and nutritional therapist regarded as a leading expert in gut health. Known as the Godmother of Pharmacology, her mission is to improve the nation’s health by combining her knowledge of conventional medicine with a deep understanding of nutrition and the body. Deborah runs Practice With Confidence, a groundbreaking academy which teaches transformative patient care, as well as Digestion With Confidence, specialising in acid reflux and digestion issues.
