Manage Menopause Holistically

Written By Kate Sassanelli

Managing menopause holistically involves addressing both the physical and emotional symptoms through natural methods that support overall wellbeing. Here are some key holistic options:

1. Diet and Nutrition

  • Phytoestrogens: Foods like flaxseeds, soybeans, and lentils contain plant-based estrogens that may help balance hormone levels and reduce hot flashes.

  • Calcium & Vitamin D: Essential for bone health, which becomes crucial during menopause due to declining estrogen levels. Incorporating dairy, leafy greens, and fortified foods can help.

  • Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3s can reduce inflammation and support mood stability.

  • Hydration: Staying well-hydrated helps manage symptoms like bloating, dry skin, and fatigue.

2. Herbal Supplements

  • Black Cohosh: Known for alleviating hot flashes and night sweats, though results can vary.

  • Evening Primrose Oil: Used for reducing breast tenderness and improving mood during menopause.

  • Red Clover: Contains phytoestrogens that may help relieve hot flashes and promote heart health.

  • Ashwagandha: An adaptogen that can help reduce stress, improve mood, and balance hormones.

  • Elle-Sera: Our personal recommendation from Kate and some of her wellness coaching clients - five potent ingredients, blissfully blended to balance your hormones and support your mind, body and soul. Find out more.

3. Exercise and Movement

  • Yoga: Regular yoga practice can reduce stress, improve flexibility, and help alleviate joint pain, hot flashes, and mood swings.

  • Pilates: Pilates strengthens core muscles, improves posture, and can ease back pain and joint stiffness.

  • Strength Training: Helps to counteract muscle loss and maintain bone density, which are common concerns during menopause.

  • Aerobic Exercise: Activities like walking, swimming, or cycling boost cardiovascular health, reduce anxiety, and promote better sleep.

4. Mind-Body Practices

  • Meditation and Mindfulness: Helps reduce stress, anxiety, and improve sleep quality. Mindfulness practices can also aid in emotional regulation.

  • Breathing Exercises: Deep breathing techniques can help alleviate anxiety, reduce hot flashes, and calm the nervous system.

5. Acupuncture

  • Acupuncture is believed to balance energy in the body and has been shown to reduce symptoms like hot flashes, insomnia, and mood swings in some women.

6. Ayurveda

  • Ayurvedic Herbs: Herbs like Shatavari and Ashwagandha are used to balance hormones, reduce stress, and improve vitality during menopause.

  • Lifestyle Adjustments: Ayurveda emphasises daily routines (Dinacharya) that incorporate sleep hygiene, stress reduction, and diet to support the menopausal transition.

  • Diet Based on Doshas: Ayurveda suggests dietary adjustments based on your dosha (body constitution), focusing on grounding, cooling, or energising foods depending on your specific symptoms.

7. Stress Management

  • Journaling: Writing down thoughts and feelings can help process emotions and manage stress.

  • Spending Time in Nature: Nature walks and being outdoors can improve mood and reduce feelings of anxiety or depression.

  • Social Support: Engaging with women’s circles or support groups can help reduce feelings of isolation and provide emotional support during menopause.

8. Sleep Hygiene

  • Sleep Rituals: Maintaining a consistent sleep schedule, reducing screen time before bed, and practicing relaxation techniques can improve sleep quality.

  • Herbal Teas: Chamomile, valerian root, or lavender tea can promote relaxation and better sleep.

9. Hormonal Balance Through Essential Oils

  • Clary Sage: Known for helping with hormonal balance and reducing symptoms like hot flashes and mood swings.

  • Lavender: Can promote relaxation and reduce anxiety.

  • Peppermint: Helpful for cooling hot flashes and reducing headaches.

Holistic management of menopause is about finding the right combination of lifestyle changes, natural remedies, and supportive practices that work for you. It’s a personalised journey, but focusing on balance—physically, emotionally, and mentally—can provide significant relief.

Here at Sass, we have a passion for women’s health and want to support you in anyway that we can. Join us for a class, sign up to our women’s circles with our queen of wisdom Katy, where we honestly connect and grow together, or consider consulting our in-house Ayurveda Practitioner Mabel for personalised guidance.

Kate Sassanelli
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