If you’ve ever thought menopause is a tough journey, think again!

Did you know that in cultures like Japan, menopause is seen as a gift—an entry into a stage of psychological, spiritual, and hormonal growth? While some women experience discomfort, not all suffer equally, proving that perception and preparation play a huge role. Menopause isn’t the end—it’s a new beginning.

But we understand that for many, this transition can be challenging, bringing physical and emotional struggles that feel overwhelming. Every journey is different, and it’s okay if yours isn’t easy.

With the right lifestyle approach, it doesn’t have to be a struggle—it can be a smooth and empowering transition. Let’s dive in!

Understanding Menopause: A Natural Transition, Not an Illness

Many women fear menopause because it is often associated with discomfort, weight gain, mood swings, and declining health. However, menopause is not a disease—it’s a natural biological process that happens when the ovaries stop producing estrogen and progesterone.

Pregnenolone, the master hormone, is a key player in this hormonal shift. When your body produces excessive cortisol (the stress hormone), it depletes pregnenolone, which disrupts estrogen and progesterone balance, leading to more severe menopausal symptoms.

With modern-day stress, poor nutrition habits, and sedentary lifestyles, many women struggle with severe symptoms like:

• Hot flashes and night sweats
• Mood swings and anxiety
• Weight gain, especially around the abdomen
• Low libido
• Bone loss and increased risk of osteoporosis
• Higher chances of cardiovascular diseases

What’s The Science Behind Menopause?

1. Hormonal fluctuations: During menopause, estrogen and progesterone levels decline, leading to various changes in the body. These hormones regulate metabolism, mood, bone health, and even skin elasticity. Their imbalance can cause mood swings, irritability, weight gain, and fatigue.

2. Bone health and osteoporosis risk: Estrogen plays a critical role in maintaining bone density. As estrogen levels decline, the risk of osteoporosis increases, making women more prone to fractures and joint issues.

3. Cardiovascular changes: Estrogen also has a protective effect on the heart. After menopause, women face an increased risk of heart disease due to:

• Higher levels of bad cholesterol, low-density lipoprotein (LDL)
• Lower levels of good cholesterol, high-density lipoprotein (HDL)
• Increased belly fat, which contributes to metabolic disorders

Your Lifestyle Today Shapes Your Menopause Tomorrow

Menopause typically occurs in the late 40s to early 50s, but due to poor lifestyle choices and certain medical treatments, some women experience early menopause even in their early 40s.

Many women enter menopause with fear, and that fear manifests as exactly what they expect—weight gain, discomfort, and emotional distress. But if we shift our mindset and see menopause as a natural stage rather than a medical condition, we can navigate it with confidence.

You can’t wake up at 48 or 49 and suddenly decide to overhaul your lifestyle, expecting an easy transition. The choices you make now—what you eat, how active you are, how well you manage stress—determine how smoothly your body will adjust when the time comes.

Think of it like Alzheimer’s or cancer. These diseases don’t just appear overnight. The damage begins years in advance. Chronic deficiencies, processed foods, and excess weight lay the foundation for future issues.

Similarly, a poor lifestyle in your 30s and 40s can make menopause difficult, whereas a balanced, holistic approach can help you sail through it with minimal discomfort.

Our Ancestors Had it Right

Look at our grandmothers and great-grandmothers. Their periods stopped one day, and they moved on. They didn’t worry about menopause because they weren’t bombarded with societal fears, excessive supplements, or synthetic hormones.

In fact, women who rely heavily on hormone replacement therapies often suffer more—from weight gain and osteoporosis to heart disease and even post-menopausal breast cancer.

The body has its intelligence. When we interfere with its natural hormonal balance, we create bigger problems.

So, What are the Essentials for Healthy Menopause?

Here are a few powerful lifestyle changes that can make menopause a smoother journey:

Calcium & Vitamin D3: 

One in two people today is deficient in Vitamin D3, a crucial vitamin for hormonal balance. Low D3 levels don’t just cause weak bones; they contribute to fatigue, mood swings, and hormonal disruption.

• Get regular sun exposure.
• Don’t rely on synthetic calcium supplements—they can contribute to kidney stones and other issues.
• Ensure enough calcium intake through almonds, sesame seeds, pumpkin seeds, and green leafy vegetables.
• D3 is best obtained from sunlight, but if you’re deficient, supplementation may be necessary.
• Gut health also plays a key role in D3 absorption. Maintain proper gut health.
• Avoid excessive acidity in your nutrition, as it depletes calcium levels.
• Check your D3 levels every six months.

Omega-3 Fatty Acids:

Omega-3s, found in walnuts, flaxseeds, and fatty fish, are essential for reducing inflammation, supporting brain health, and balancing hormones.

• If your nutrition lacks omega-3s, consider supplementing.
• Treat yourself to this delicious flaxseed chutney, packed with protein, fiber, and omega-3 fatty acids!

Eat More Fruits and Vegetables:

Once a month, try going raw until lunch. This means eating only fresh fruits, vegetables, nuts, and seeds until noon. This simple habit can help balance hormones and improve digestion.

Limit Trigger Foods:

Certain foods can make menopausal symptoms worse:

• Caffeine
• Alcohol
• White sugar
• Spicy foods

These substances:

• Disrupt hormonal balance.
• Affect liver function, making it harder to process estrogen.
• Weaken gut health, which is essential for hormone regulation.

Reducing or eliminating these can bring tremendous relief from menopause symptoms.

Eat Phytoestrogen-Rich Foods:

Instead of synthetic estrogen, consume foods that naturally support hormonal balance:

• Flaxseeds
• Sesame seeds
• Beans (rajma, chana, black beans, kidney beans)
• Cruciferous vegetables like broccoli, cauliflower, and cabbage

These foods help detoxify and support the body through hormonal transitions.

Hydration is Key:

Estrogen plays a role in hydration. As levels drop, women may experience dryness. Drinking enough water helps maintain skin elasticity, joint health, and overall well-being.

Maintain a Healthy Weight:

Weight gain, especially around the abdomen, is common in menopause. The more belly fat you store, the more estrogen imbalance you create.

Many women associate weight loss with vanity, but excessive body fat has a direct impact on menopause. Women with higher fat percentages experience more intense hot flashes, mood swings, and hormonal imbalances.

• Focus on maintaining a healthy weight long before menopause.
• You don’t need a six-pack, but be mindful of excess abdominal fat.
• Build lean muscles. Muscle supports better metabolism and helps in regulating hormones naturally.
• A strong metabolism and hormonal balance will help you shed weight even after 50.

The goal is not to have a model’s figure but to keep your fat percentage at a healthy level.

Exercise for Stronger Bones and a Healthier Body:

Exercise is critical, but the key is balance. Over-exercising can cause joint degeneration and stress on the body, while a sedentary lifestyle weakens bones and muscles.

• Focus on weight-bearing exercises like walking, squats, yoga, and Pilates.
• Strength training helps maintain lean muscle, which boosts metabolism and bone density.
• Pair this with pranayama and deep breathing to flood your system with oxygen. This enhances healing, calms the nervous system, and supports hormonal balance.

Manage Your Stress:

Stress is one of the biggest triggers of early menopause and its unpleasant symptoms. Chronic stress leads to excess cortisol production, which throws off hormonal balance, making menopause hit earlier and harder. Instead of complaining about stress, take action:

• Practice meditation, mindfulness, or deep breathing.
• Engage in activities that bring joy and relaxation.
• Learn to let go of unnecessary worries and emotional burdens.
• Prioritize self-care before stress becomes unmanageable.
• Activate the 5 senses to lower stress, anxiety, and inflammation.

If you don’t learn how to manage stress in your 20s and 30s, it only worsens in your 40s and 50s, making menopause much harder than it needs to be.

Improve Your Sleep Quality:

Most hormonal repair and recovery happen when you’re in deep sleep.

• If you struggle with sleep disturbances, try natural sleep aids like nutmeg powder in warm water or chamomile tea before bedtime.
• Prioritize a consistent sleep schedule, a dark room, and no screen time before bed to improve sleep quality.

Reversing Premature Menopause Through Intermittent Fasting:

Smart Intermittent Fasting (IF) can help balance hormones, reduce inflammation, and improve insulin sensitivity—key factors in reversing premature menopause.

• By allowing the body time to repair and reset, IF supports ovarian function and encourages natural hormonal regulation.
• Prioritizing nutrient-dense foods like nuts, seeds, ghee, moringa, and healthy oils further enhances this effect.
• Improved sleep and reduced stress, often observed with IF, also play crucial roles in restoring menstrual cycles.

Don’t believe us? Meet Priya, who did it!

Intermittent fasting may not be suitable for everyone, especially those with underlying health conditions or who are on medication. Always consult with your healthcare expert before making any dietary or lifestyle changes to ensure they are safe and appropriate for your individual needs.

 

Now, let me share some powerful takeaways from my podcast with Dr. Nozer Sheriar, a well-known Gynecologist and Obstetrician, on menopause.

Watch the full episode here:

Practical Tips to Manage Menopause by Dr. Nozer Sheriar

1. Plan for menopause like a life event: We plan for vacations, weddings, and retirement—so why not menopause? Understanding and preparing for hormonal changes can help women navigate this stage with ease rather than anxiety.

2. Ask questions, seek answers: Dr. Nozer emphasizes that women should actively participate in their healthcare by asking questions. Showing up prepared for medical appointments leads to better discussions, clarity, and more personalized treatment.

3. Exercise is non-negotiable:

• Aerobic exercise: Helps manage weight, which can become challenging due to hormonal shifts.
• Flexibility training: Practices like yoga and Pilates improve overall well-being.
• Strength training: Essential for bone health to prevent osteoporosis.
• Pelvic floor exercises: Helps prevent urinary and vaginal prolapse issues.

4. Nutrition should be personalized: A one-size-fits-all nutrition doesn’t work. Women should collaborate with an integrative nutritionist to create a meal and lifestyle plan that suits their individual needs, tastes, and cultural preferences.

5. Minimize exposure to endocrine disruptors: Plastics, industrial chemicals, and synthetic fragrances can mimic estrogen, leading to hormonal imbalances. Simple lifestyle changes, like switching to glass containers and avoiding non-stick cookware, can help.

6. Watch out for Xenoestrogens: Xenoestrogens—found in synthetic fabrics, plastics, and even personal care products—disrupt hormonal balance. Choosing natural fibers and minimizing exposure to these chemicals can make a big difference.

7. Mental and emotional readiness: Menopause isn’t just physical—it’s mental and emotional too. Open discussions with family and healthcare providers ensure women get the support they need.

8. Sleep is crucial for hormonal health: Even one month of sleep deprivation can negatively impact estrogen and progesterone levels. Teenagers with irregular sleep schedules are at a higher risk of developing PCOS/PCOD, regardless of nutrition.

9. The truth about hormone therapy: There’s a lot of fear around hormone therapy, but the reality is that in cases of premature menopause, estrogen replacement is essential for long-term health. Without it, women are at risk of osteoporosis, cognitive decline, and even early onset Parkinson’s or Alzheimer’s.

10. Demand support, don’t just ask: Many women hesitate to seek help for menopausal symptoms. Dr. Nozer emphasizes that women must advocate for themselves and demand the support they deserve, both medically and socially.

The Last Word…

By breaking free from stereotypes, personalizing healthcare, and prioritizing lifestyle, menopause can become a smooth and even empowering experience. The key is awareness, preparation, and taking control of the journey ahead.

Let’s normalize menopause and make it a phase of wisdom, strength, and renewed energy.

Take care, and remember—you are not alone in this journey!

 

Disclaimer: The information shared in this blog is for educational purposes only and should not be considered as medical advice. Always consult with a healthcare professional before making any significant changes to your diet or lifestyle, especially when managing conditions like menopause.

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Own your menopause experience with the right guidance—start today!

We’re here to support YOU every step of the way.

Set up a one-on-one consultation with our integrative team or enroll in our specialized Hormonal Care Program for personalized solutions.

Reach out to us at 1800 102 0253 or write to us at [email protected].

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