Supporting women through menopause and beyond!

For most of your life, you’ve been looking after others—family, children, career and community. Now, it’s time to honour and take care of your needs. Post‑menopause isn’t an ending; it’s an invitation to support your body with intention, nourishment, and grounded clarity. As a Naturopath I support women through this life phase with education and the right clinical tools. The first of those is wholefoods!

1. Whole‑Food Nourishment: Building Your Wellness Foundation

As estrogen levels decline, your nutritional needs evolve. Eating well isn’t just about symptom relief—it’s about long-term resilience and health:

• Omega‑3 fatty acids from foods like salmon, sardines, walnuts or flaxseeds help reduce inflammation and protect heart and cognitive health—areas of increasing importance in this life stage.

• Calcium-rich and vitamin D foods—such as leafy greens, yogurt, tofu and sardines—support bone strength, cardiovascular health, and mood regulation as estrogen levels fall.

• Phytoestrogen-rich whole foods like soybeans, legumes, chickpeas, flaxseed and sesame seeds may mimic estrogen activity, easing hot flushes and supporting vascular and bone health.

• Fibre and B‑vitamins from leafy greens, beans, whole grains and nuts stabilise blood sugar, support gut health and energy levels—these are all key for ageing well.

  
  

Rather than rigid restrictions, we focus on nutrient-rich, anti-inflammatory whole foods that support hormone balance, bone density and cardiovascular strength over time. I love supporting people to eat in a more nutrient dense and wholefoods way, so please ask all of the questions during your consult!

2. Nervous System Care: Calm, Reset, Reconnect

Menopause affects not only hormones but also stress responses and emotional equilibrium. Supporting your nervous system is essential:

• Breathing exercises or mindfulness practices promote parasympathetic tone and support hormonal balance by reducing cortisol and supporting sleep and mood stabilit.y

• Gentle movement—such as yoga, Tai Chi, walking or light resistance training—this type of movement supports musculoskeletal health, cognition and emotional regulation.

• Ritual or connection practices—journalling, feminine circles, or a warm bath—assist oxytocin release and foster emotional resilience during this transition. The key is finding the practice that feels good to you.

  
  

These simple daily practices are not extras—they form the framework of inner stability during this life shift.

3. Herbal & Adaptogenic Support

From my clinical experience, certain herbs and adaptogens provide effective and gentle hormonal support for women during and after menopause:

• Black cohosh, Dong quai, Shatavari, Paeony and Wild Yam are well-known estrogen modulators. They can help ease hot flushes, vaginal dryness and changes in libido; all important facets of menopausal care.

• Rheum rhaponticum shows clinical efficacy in reducing hot flushes without stimulating estrogen-sensitive tissues. It is one of my new clinical favourites and has been giving such great results to my patients in clinic.

• Adaptogens such as Withania (Ashwagandha), Rehmannia, Licorice and Rhodiola are excellent for stress resilience, better sleep, improved mood and cognitive clarity.

  
  

Clinical studies—such as those combining black cohosh and Rhodiola—have demonstrated up to 70% improvement in menopausal symptoms compared to black cohosh alone, especially for emotional exhaustion and memory fog. When you work with me, I create a customised herbal blend for your specific needs at the time, so no two blends are going to be exactly the same.

4. Honour Your Needs

This is a crucial message that I want you to really hear:

“Most of your life you’ve been looking after others—and now it’s important to honour and take care of your needs.”

Hot flushes, shifting sleep, changes in libido or mood—these are not failures, they are signals. They invite you to listen, respond and care for your body. Sadly, our society has showed us to shame, hide or suppress these symptoms; but I’m here to support you in a new narrative, and to help you listen to what your body is telling you.

As your practitioner, I educate and guide you so that you can choose what is right for your body with clarity—whether that’s herbal support, dietary shifts or meaningful lifestyle changes. Knowledge is power, and when you combine it with your intuition you can’t go wrong.

Summary

Post‑menopause isn’t a decline—in fact it can be a renewal. With nourishing food, education from your naturopath on your current health needs, nervous system care, thoughtful herbal support, and self-trust, you can move through this phase with clarity, strength and vitality.

You’ve cared for everyone else for so long—now it’s your turn. Let’s support your health in a way that honours your journey, body, and intuition.