5 Ways to Support (+ Celebrate) Menopause

Menopause is a significant transition of life, often accompanied by a whirlwind of physical and emotional changes. We've been conditioned to view menopause as a conclusion, but in truth, it heralds the beginning of a rich new phase of life. It's a chapter overflowing with wisdom and blossoming continuously along the path of womanhood.

As you journey through menopause, remember that it’s not just a phase to endure but a chapter to embrace. By nourishing your body, staying active and fostering positive connections, you can support your wellbeing and celebrate this stage of life. 

Here are five ways to support yourself during this time ensuring you embrace menopause with comfort and confidence: 

1. Nourish Yourself with Nutritional Support 

Just like a well-tended garden flourishes, our bodies thrive on a nutrient-dense diet. Whilst navigating menopause, focus on whole foods, fresh fruits, vegetables, whole grains and nourishing protein sources. These nutrients provide essential vitamins and minerals that can help alleviate symptoms such as mood swings and fatigue (1).

Menopause can also cause hormonal fluctuations that might leave you feeling out of sorts. Incorporating foods rich in phytoestrogens can help balance those levels (2). These compounds mimic oestrogen in the body and can alleviate some menopausal symptoms.

Our top picks:

• Leafy Greens: Packed with calcium and magnesium to support bone health.
• Fatty Fish: Rich in omega-3 fatty acids, these help reduce inflammation and support brain health.
• Whole Grains: They offer steady energy and can help maintain balanced blood sugar levels.
• Flaxseeds: A fantastic source of lignans, flaxseeds can help with hot flashes and improve overall hormonal balance (3).
• Soy Products: Tofu and tempeh are rich in isoflavones, which can have a beneficial impact on mood and energy levels (4).

2. Support Yourself with Movement

Physical activity is not just beneficial for your body; it’s a fantastic mood booster and essential for supporting your mind. Exercise releases endorphins, which can help alleviate symptoms of insomnia, anxiety or depression that may sometimes accompany menopause (5). 

Plus, staying active supports bone density and heart health, both crucial during this time of transition!

Soothing activities to try:

• Yoga or Pilates: These practices enhance flexibility and strength while promoting mindfulness and stress relief.
• Walking: A brisk walk in nature can do wonders for the mind. 
• Dancing: Find joy in movement! A dance party at home with family (or by yourself) allows your body to celebrate its capabilities and find joy in the small moments.

3. Embrace Mindfulness and Self-Care

With the hustle and bustle of life, it’s easy to neglect our emotional wellbeing. Taking time for mindfulness and self-care during times of stress is essential for fostering a positive mindset. 

Explore practices that resonate with you, whether it’s meditation, journaling, or simply soaking in a warm bath.

Self-Care Ideas:

• Meditation: Incorporate guided meditations into your daily routine to foster calm and clarity. We have over 800+ movement videos, meditations, recipes and more on the JSHealth App, FREE with any purchase. 
• Nature Walks: Spend time outdoors, connecting with nature and grounding yourself in the present moment
• Journaling: Taking time to journal your thoughts and feelings (with no intention of re-reading them) can be incredibly cathartic. Put your favourite music on and try it!

4. Seek Support and Connection

Menopause can feel isolating. 

Sharing your experiences with friends, family or a support group can be incredibly validating. This is also an excellent time to consult healthcare professionals who can provide tailored advice and recommendations for you and your body.

Ways to Connect:

• Join a Support Group: Engaging with others who are experiencing similar changes can provide comfort and valuable insights.
• Talk to a Professional: Whether it’s a therapist, nutritionist or holistic practitioner, having guidance can help you navigate this journey with confidence.

5. Choose Targeted Support Formulas

Navigating menopause is made easier with the right supplements designed to support you. 

Specially formulated products can help alleviate common symptoms such as hot flashes, mood swings and sleep disturbances, offering a convenient and targeted way to support your wellness.

Key Ingredients to Look For:

• Black Cohosh: May alleviate hot flashes and promote hormonal balance (6).
• Turmeric: Contains curcumin, which has anti-inflammatory properties that can help reduce joint pain and discomfort.
• Vitamin D: Supports calcium absorption and bone health, critical as oestrogen levels decline (7).
• Calcium: Essential for maintaining bone density and preventing osteoporosis.
• B Vitamins: Aids in energy production and mood stabilisation, helping to manage fatigue and stress.
• Ziziphus: Traditionally used to promote restful sleep and reduce anxiety, helping with the insomnia and mood changes often experienced during menopause (8).
• Sage: Known for its potential to reduce hot flashes and night sweats, as well as support cognitive function (9).
• Passionflower: May help alleviate anxiety and improve sleep quality, addressing emotional challenges and sleep disturbances experienced during menopause (10).

By incorporating targeted formulas alongside a balanced lifestyle, you can take an active role in supporting your health during menopause. Celebrate this journey by investing in your wellbeing, because you deserve it. 

References 

1. Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A., Várbíró, S. The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients. (2023), Vol 16(1), p. 27. PMID: 38201856. 
2. Krebs, E.E., Ensrud, K.E., MacDonald, R., Wilt, T.J. Phytoestrogens for treatment of menopausal symptoms: a systematic review. Obstet Gynecol. (2004), Vol 104(4), pp. 824-36. PMID: 15458907.
3. Pruthi, S., Thompson, S.L., Novotny, P.J., Barton, D.L., Kottschade, L.A., Tan, A.D., Sloan, J.A., Loprinzi, C.L.. Pilot evaluation of flaxseed for the management of hot flashes. (2007) Vol 5 (3), pp. 106-12. PMID: 17761129.
4. Ahsan, M., Mallick, A.K. The Effect of Soy Isoflavones on the Menopause Rating Scale Scoring in Perimenopausal and Postmenopausal Women: A Pilot Study. J Clin Diagn Res. (2017), Vol 11(9). PMID: 29207728.
5. Sternfeld, B., Guthrie, K.A., Ensrud, K,E., LaCroix, A.Z., Larson, J.C., Dunn, A.L., Anderson, G.L., Seguin, R.A., Carpenter, J.S., Newton, K.M., Reed, S.D., Freeman E.W., Cohen, L.S., Joffe, H., Roberts, M., Caan, B.J.. Efficacy of exercise for menopausal symptoms: a randomized controlled trial. Menopause. (2014), Vol 21(4), pp. 330-8. PMID: 23899828.
6. Castelo-Branco, C., Navarro, C., Beltrán, E., Losa, F., Camacho, M.; on the behalf of the Natural Products Study Group of the Spanish Menopause Society. Black cohosh efficacy and safety for menopausal symptoms. The Spanish Menopause Society statement. Gynecol Endocrinol. (2022), Vol 38(5), pp. 379-384. PMID: 35403534.
7. Mei, Z., Hu, H., Zou, Y., Li, D.. The role of vitamin D in menopausal women's health. Front Physiol. (2023) Vol 14. PMID: 37378077. 
8. Coyle, M.E., Liu, J., Yang, H., Wang, K., Zhang, A.L., Guo, X., Lu, C., Xue, C.C. Licorice (Glycyrrhiza spp.) and jujube (Ziziphus jujuba Mill.) formula for menopausal symptoms: Classical records, clinical evidence and experimental data. Complement Ther Clin Pract. (2021) Vol 44, PMID: 34237667.
9. Bommer, S., Klein, P., Suter, A. First time proof of sage's tolerability and efficacy in menopausal women with hot flushes. Adv Ther. (2011), Vol 28(6), pp. 490-500. PMID: 21630133.
10. Fahami, F., Asali, Z., Aslani, A,, Fathizadeh, N,. A comparative study on the effects of Hypericum Perforatum and passion flower on the menopausal symptoms of women referring to Isfahan city health care centers. Iran J Nurs Midwifery Res. (2010) Vol 15(4), pp. 202-7. PMID: 22049281.