Thriving in Menopause: The 5 pillars to keep an eye on for your next chapter

We humans are one of the only species that live (and thrive) long beyond our reproductive years: a phenomenon called the ‘grandmother hypothesis’ where maternal figures provide an even greater service to their families and communities through supporting their children and grandchildren in their childbearing years.

As the roles of women change, so do their biology. Sex hormones are low, much like pre puberty, some women say its like reaching a second girlhood, free from the hormonal fluctuations that come with reproductive years.

However this does come with some drawbacks. After an entire lifetime of living according to one set of guidelines, women have to read the rulebook again and adapt their nutrition and lifestyle to their new playground.

Menopause isn’t the end—it’s a transition into a new, empowered phase of life. But with all the changes your body is going through, it's important to understand how you can be affected, and learn to nourish and support it in ways that promote energy, clarity, and balance once again.

Here are five foundational pillars every woman should focus on in perimenopause and menopause to feel vibrant and strong and thrive into the next chapter.

🌿 1. Liver Health: Clear out the old to welcome the new

Your liver is responsible for filtering out hormones, toxins, and waste—so in perimenopause, when hormone fluctuations increase, your liver needs some extra love to regain that state of balance.

Try to reduce exposure to toxins:

• Cut back on alcohol and smoking

• Swap chemical-heavy cleaning and beauty products for natural alternatives

• Avoid plastic containers and choose organic food when possible

Liver-loving foods to include daily:

🥕 Raw carrot salad and broccoli sprouts – Help remove excess oestrogen

🍵 Dandelion and nettle teas – Natural liver cleansers

🍋 Warm lemon water or fresh celery juice each morning – Gentle detox boost

🩸 2. Blood Sugar Balance: Keep your energy and mood steady

Fluctuating blood sugar levels can trigger hot flashes, mood swings, and weight gain—common menopause complaints. Balanced meals reduce inflammation and help you regain control.

Key strategies:

• Prioritise protein, healthy fats, and fibre with every meal

• Reduce simple carbs and refined sugars that spike insulin and lead to blood sugar crashes and cravings

Daily blood sugar stabilisers:

🥚 25–30g protein per meal

🥗 30g fibre per day

🥑 Healthy fats like olive oil, avocados, nuts, flaxseed, and oily fish

🧬 3. Gut Health: The gateway to hormone balance and brain function

Your gut microbiome is your hidden superpower. A healthy gut helps regulate and eliminate hormones, support immunity, and even balance mood and memory.

Gut-loving foods to embrace:

🥬 Fermented foods – Sauerkraut, kimchi, kombucha, kefir, natural yogurt

🧄 Prebiotic foods – Onion, garlic, leek, mushrooms

🍇 Colourful fruits & vegetables – Blueberries, apples, grapes, green tea, cocoa, turmeric  are all packed with polyphenols that feed your good bacteria.

⚖️ 4. Hormone Balance: Natural alternatives to HRT

While HRT may be right for some, food can play a powerful role in hormone balance, especially through phytoestrogens—plant-based compounds that gently balance fluctuating oestrogen levels.

Natural hormone helpers:

🌱 Fermented, non-GMO soy (tempeh, tofu, edamame)

🥣 Legumes – Lentils, chickpeas

🌿 Herbs & seeds – Thyme, celery, parsley, flaxseeds

🍵 Herbal support – Red clover tea, agnus castus tincture, chamomile tea

🧘‍♀️ 5. Nervous System Support: Find your calm & purpose

Stress affects hormones—so supporting your nervous system is just as important as what’s on your plate.

Daily rituals to reset and replenish:

✨ Prioritise activities that spark joy

🤗 Surround yourself with supportive, like-minded people

😴 Improve sleep hygiene – Magnesium baths, calming teas, essential oils like lavender or chamomile, and screen-free evenings

🏋️‍♀️ Exercise wisely – Strength training (vital for bones and metabolism), daily walks (aim for 10,000 steps), yoga, Pilates, swimming. Ditch the hardcore HIIT for gentler rhythms that work with your hormones.

Menopause is not a battle to be fought—it's a natural evolution to be embraced. With the right support, nutrition, and mindset, you can feel clear, calm, and confident in your body again.

This is your time to thrive.