Menopause is a natural phase of life, but it doesn’t have to be a struggle. Whether you’re navigating the lead-up (perimenopause), the milestone itself, or the years that follow, understanding how to support your body is key to feeling your best. With the right nutrition, movement, stress management, and supplements, you can minimize symptoms and thrive through the transition. This week, let’s cover practical strategies to nourish your body, maintain hormonal balance, and embrace this new chapter with confidence.
Understanding the Menopause Transition:
Before we dive into strategies, here’s a quick breakdown of the three stages:
🌿 Perimenopause: The transition phase leading up to menopause. Symptoms may include irregular periods, hot flashes, and sleep disruptions.
🔥 Menopause: Officially reached after 12 consecutive months without a period. Symptoms often include hot flashes, night sweats, mood changes, and brain fog.
🌷 Postmenopause: The years after menopause when estrogen levels remain low, often impacting bone density, heart health, and metabolism.
How to Support Your Body Through the Stages of Menopause:
Nourish with Hormone-Supportive Nutrition
What you eat plays a powerful role in regulating hormones and reducing symptoms. Here’s how to build a menopause-friendly plate:
🥑 Healthy Fats – Support hormone production and reduce inflammation.
✅ Sources: Avocados, nuts, seeds, and olive oil.
🌾 Fiber-Rich Foods – Promote gut health and metabolism.
✅ Sources: Whole grains, leafy greens, beans, and Shaklee Life Shake for an easy fiber boost.
🌱 Phytoestrogen-Rich Foods – Plant compounds that mimic estrogen and can help ease hot flashes.
✅ Sources: Flaxseeds, soy, and sesame seeds.
🦴 Calcium & Magnesium – Protect bone density, which declines after menopause.
✅ Sources: Dairy, sardines, kale, and Shaklee Osteomatrix for optimal bone support.
Move Your Body for Hormonal Balance
Regular exercise is essential for managing weight, improving mood, and supporting bone health.
🏋️♀️ Strength Training: Builds lean muscle, boosts metabolism, and protects bone density.
✅ Examples: Squats, lunges, resistance bands, or dumbbell exercises.
🚶♀️ Cardio: Supports heart health and boosts mood.
✅ Examples: Brisk walking, cycling, or dancing.
🧘♀️ Yoga & Pilates: Enhance flexibility, core strength, and stress relief.
✅ Examples: Warrior poses for bone strength, cat-cow stretches for mobility.
Stress Management to Regulate Cortisol
Chronic stress can make menopause symptoms worse by spiking cortisol, which can disrupt sleep, increase belly fat, and heighten anxiety. Try these stress-busting techniques:
🌬️ Breathwork: Try box breathing (inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec).
🧘♀️ Meditation: Helps calm the nervous system and reduce cortisol.
📓 Journaling: Write down thoughts to process emotions and reduce overwhelm.
🌿 Shaklee Stress Relief Complex: Formulated with adaptogenic herbs like ashwagandha to promote relaxation and reduce cortisol levels.
Prioritize Sleep for Hormonal Balance
Sleep disruptions are common during menopause, but prioritizing quality sleep helps regulate hormones and supports overall health.
😴 Create a consistent sleep schedule: Go to bed and wake up at the same time each day.
🌙 Keep your bedroom cool & dark: This reduces night sweats and promotes deeper sleep.
☕ Limit caffeine & alcohol: Both can worsen sleep quality.
🌿 Shaklee’s Gentle Sleep Complex can help promote restful sleep naturally.
Supplements for Menopause Support
While a balanced diet is the foundation, menopause often calls for extra support. Adding targeted supplements can ease symptoms and support your overall well-being:
💊 Calcium & Magnesium (OsteoMatrix™) – Supports bone density and muscle function.
🐟 Omega-3s (OmegaGuard®) – Promotes heart health, reduces inflammation, and supports brain function.
🌞 Vitamin D3 – Helps with calcium absorption and immune support.
💚 Probiotics (Optiflora®) – Promotes gut health and supports hormone balance.
💪 Collagen-9™ – Supports skin elasticity, joint health, and hair growth.
🥤 Life Shake™ – Plant-based protein to support lean muscle mass and help maintain a healthy weight.
My goal is to support as many women as possible during the various phases of menopause. Reach out to me or a free 15 minute consultation so we can discuss options so that you’re fully supported. Knowledge is power!
Menopause is a new chapter, but with the right lifestyle strategies, you can navigate it with strength and vitality. By prioritizing nutrient-dense foods, regular movement, stress relief, and targeted Shaklee supplements, you’ll support your body through this transition and feel empowered to embrace the changes with confidence.
