Your diet can play a big role in improving or worsening symptoms of menopause.

This is a period of great change for women. It can be a smooth and easy ride, but in many cases, especially in the west, we experience more of a turbulent rollercoaster with many symptoms that are challenging to deal with.

The most common things we would would like to address through nutritional and lifestyle support are:

  • hot flushes and sweats
  • dramatic mood swings
  • fatigue
  • insomnia
  • aching joints
  • vaginal dryness
  • low sex drive
  • loss of bladder tone

Read my blog post on menopause here 

The average age is 50. Anything between 45 and 55 is common, although it can be much earlier or later. Chemotherapy and excess exposure to hormone-altering chemicals such as pesticides can trigger an early symptoms

3 phases:

Peri-menopause when your periods many become heavier or lighter or your cycles may become longer or shorter. Hot flushes may begin.

Menopause when ovarian function declines (oestrogen and progesterone decrease significantly) and periods stop.

Post-menopause begins 1 year after your last period.

How can nutrition have an effect on my symptoms?

There are many ways in which taking a holistic approach to your health can help during this time. Individualised nutrition is an important factor.

  • Some foods are known to have hormone-balancing roles. They contain compounds called phyto-oestrogens which help to supply a little oestrogen in a natural and harmless way.
  • Some foods provide the building blocks for hormone balance. B vitamins and magnesium are among these.
  • Symptoms such as sweats and hot flushes can be triggered by poor blood sugar control. Changes to your diet can result in far better blood sugar balance.
  • Managing stress plays a large part in easing the symptoms. Measuring cortisol levels through a simple saliva test may be a useful strategy. Targeted nutrition can help improve your cortisol response and decrease your symptoms.
  • Your liver also plays a role in hormone balance. A personalised nutrition programme can ensure your liver has the correct supply of nutrients for optimal function.
  • Digestive health can be important during the menopause. More and more research is being done on the importance of the bacteria in the guts. They are implicated in energy and weight control, absorption of nutrients and deactivation of old hormones.
  • We are surrounded by chemicals in our environment. Some of these are known as endocrine disruptors. Finding out ways to reduce your toxic load can be beneficial during the menopause.


  • Comprehensive Adrenal Stress Index cortisol, DHEA, secretory IgA (4 samples over 24 hours)
  • Menopause Screen – E1, E2,E3, progesterone, P/E2 and testosterone (3 samples, 5 days)
  • Menopause Check Plus – E1, E2, E3, progesterone and testosterone plus post-awakening DHEA (as above + 1 sample 7-9 am)

For Menopause Programme Enquiries