How To Naturally Support Your Body During The Menopause

16/10/2020, Chiva-Som, Renee Grandi, Nutritionist and Naturopath

It’s time to talk menopause. The more you can understand about the transition and how to naturally support your body through this time, the smoother the conversion.  Chiva-Som's Nutritionist and Naturopath Renee Grandi says it is essential to nourish and support your body as much as possible whilst going through this transition, by eating the right foods, supplementing with herbs and implementing lasting lifestyle changes.

Your diet will play a huge role in how your body processes menopause. During this time your natural sex hormones (oestrogen, progesterone and testosterone) are beginning to reduce their production, due to depleted ovarian follicles. Oestrogens are essential to bone formation and integrity, as well as supporting healthy breast tissue, mood, sleep and cardiovascular functionality. Fortunately, the more information you can acquire about supporting your biochemistry, the more control you have with your hormonal shift. This is your time to holistically nourish and support your body, take a hold of the reins and look after yourself with the immense love and compassion you deserve.


  • Calcium Rich Foods
    These are vital to support your bone density, structure and integrity which can become depleted in menopause. Aim to add a daily source of calcium rich foods into your diet.
  • Phyto-oestrogen Rich Foods
    Phyto-oestrogen rich foods compete with oestrogen receptors and help to balance out hormonal fluctuations. These foods have been shown to decrease menopausal symptoms over 12-weeks if you substantially increase your phytoestrogens. Aim for a quarter of your daily caloric intake to be rich in these food sources. This is where your diet can really be nourishing and supportive to menopause symptoms and digestion due to their high fibre content.

    All phyto-oestrogen foods should be organically sourced – especially tofu and soy products! There are 4 different types of phyto-oestrogen sources: lignans, coumestrol, phytosterols, Isoflavones. Mix them up daily so you can get the maximum benefits.

    • Lignans: Linseeds, rye, millet, sesame seeds, sunflower seeds, seaweed, buckwheat
    • Coumestrol: Soy sprouts, alfalfa, red clover, green beans, mung beans, red beans, split peas
    • Phytosterols: Olives, soy beans, pumpkin kernels
    • Isoflavones: Soy beans, alfalfa, red clover, parsley, chickpeas, mung beans and organic brown whole grains

Try to Avoid: Excessive caffeine, high sugar foods, processed foods, spicy foods (they may aggravate hot flushes) and eating or drinking too late before bed.


  • Sage
    Sage has traditionally been the go-to herb for menopausal women to reduce hot-flushes and promote stress reduction. It has been shown to bind to GABA receptors in the brain and positively impact the nervous system. Often menopause excessively stimulates the nervous system instigating hot-flushes, sweating, and anxiety. Supplementation can improve memory retention and reduce stress and excessive sweating without all the harsh side-effects! This is a great herb to make as a strong tea or a cold drink for those fiery moments.
  • Lemon Balm
    Lemon balm is a calming and sedative herb, perfect for helping you get that well deserved restful sleep. Menopause often disrupts rejuvenative sleep due to night-sweats, hot-flushes, increased anxiety and nervousness. A recent 2020 study demonstrates that supplementing Lemon Balm can significantly improve sleep, sexual desire, heart palpitations, flushes, sweating and even joint pain. If you feel constantly on edge with mood changes galore and a longing for a deep restorative sleep, lemon balm might just be the herb for you.


  • Maintain a healthy body weight
    This will support your body from every aspect and you’ll feel great working on yourself! If you’re feeling like weight just keeps packing on, fatigue is your new shadow and depression is lurking – it might be time to check your thyroid too.
  • Exercise daily
    Get those endorphins going! You won’t ever regret a workout, you’ll feel strong, capable and ready to take on your next task. Remember, you are worth it, your body is worth it.
  • Ensure adequate sunshine
    This is by far the best way to get your Vitamin-D and the perfect excuse to immerse yourself in nature. Nature really is essential for mental health and wellbeing.
  • Do things that make you feel genuinely happy
    Time to self-evaluate! What do you do for fun? What makes you feel genuinely happy? It’s time to start doing this on a daily basis, life is too short to waste it being unhappy.

If this blog has got you interested in starting your wellness journey at Chiva-Som please call our wellness advisors at 020 7843 3597 or enquire here.

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