Menopause symptoms - questions and answers

Menopause symptoms - questions and answers

Menopause is a natural phase of life that brings about significant changes—physically, emotionally, and mentally.

It's common to feel overwhelmed, but you're not alone.

Here’s a some questions and answers from some of our community members and we hope this helps with your menopause symptoms 

Menopause symptoms and advice

1. What Can I Take That’s Not Oestrogen-Based? 

For women who cannot take HRT due to medical reasons, there are alternatives:

  • Herbal Supplements: Black cohosh and red clover may alleviate symptoms like hot flashes and mood swings.
  • Vitamin D and Calcium: Crucial for bone health, especially after a hysterectomy.
  • Omega-3 Fatty Acids: Help reduce inflammation, improve mood, and support brain health.
  • Lifestyle Adjustments: A diet rich in phytoestrogens (found in flaxseeds, soy, and legumes) can naturally balance hormones. Regular exercise also promotes better mood, energy, and bone density.

We recommend our anti inflammatory menu, the gut health menu, the high protein menu and the menopause menu - if you are not a member you can join here for full access

2. Can We Ever Lose the Belly Fat? 

Yes, it’s possible, but it requires a holistic approach that considers hormones, stress, and mental health:

  • Hormonal Impact: Declining oestrogen can lead to fat redistributing around the belly. Stress also elevates cortisol levels, which can contribute to weight gain.
  • Mental Health Support: The extra weight can impact self-esteem. Address mental battles with self-compassion, therapy, or mindfulness practices.
  • Action Plan: Focus on strength training to build muscle (increases metabolism) and eat a diet high in protein, fibre, and healthy fats. Include magnesium-rich foods like spinach and nuts to help balance hormones.

We recommend our anti inflammatory menu and the gut health menu - if you are not a member you can join here for full access

You can also see what Rhian is doing to lose hormonal and menopausal belly fat here

3. Managing Brain Fog, Mood Swings, and Body Aches

Brain Fog:

  • Why It Happens: Oestrogen supports brain function, and its decline can cause forgetfulness or difficulty concentrating.
  • What Helps: Omega-3s, magnesium, and B vitamins improve cognitive function. Engage in puzzles or memory games to keep your brain active.

Mood Swings:

  • Why It Happens: Hormonal fluctuations, particularly low progesterone and oestrogen, can impact mood regulation.
  • What Helps: Regular exercise, mindfulness, and adaptogens like ashwagandha or rhodiola may stabilise moods.

Body Aches:

  • Why It Happens: Oestrogen decline affects joint lubrication and bone density.
  • What Helps: Anti-inflammatory foods (turmeric, fatty fish) and staying active can reduce discomfort.

We recommend our anti inflammatory menu - if you are not a member you can join here for full access

4. The Brain-Gut Connection and Non-Alcoholic Fatty Liver Disease 

Brain-Gut Connection:

  • The Science: Gut health influences brain health through the gut-brain axis. Hormonal shifts during menopause can disrupt gut bacteria, affecting mood and cognition.
  • Support Gut Health: Include probiotics (yogurt, kimchi) and prebiotics (onions, garlic) in your diet.

Fatty Liver Disease:

  • Why It’s Linked to Menopause: Declining oestrogen can lead to fat accumulation in the liver.
  • Prevention/Treatment: Focus on weight management, limit processed foods, and include liver-supporting foods like leafy greens, citrus, and green tea.

We recommend our anti inflammatory menu and the gut health menu - plus our liver detox menu launches in Jan - if you are not a member you can join here for full access

5. The Benefits of HRT 

Hormone Replacement Therapy (HRT) can be transformative for many women:

  • Relieves Symptoms: Hot flashes, mood swings, and sleep disturbances.
  • Protects Bone Health: Reduces risk of osteoporosis.
  • Cognitive Benefits: May support brain health and reduce brain fog.
  • Caution: Always consult with a healthcare professional to determine if HRT is suitable for you.

 

 

6. Why Do We Experience Mood Fluctuations? 

Mood swings in perimenopause are primarily driven by hormonal shifts:

  • Progesterone: A calming hormone, its decline can lead to anxiety or irritability.
  • Oestrogen: Plays a role in serotonin regulation. Low levels can cause sadness or depression.
  • Managing Moods:
    • Practice mindfulness or meditation to reduce stress.
    • Consider supplements like magnesium glycinate or adaptogens like holy basil.
    • Seek support from friends, therapists, or menopause-focused communities.

We recommend 7 day mindset challenge - if you are not a member you can join here for full access

7. Retaining Information and Brain Fog 

Is It Menopause-Related?
Yes. Oestrogen supports communication between brain cells, and its decline impacts memory and learning.

What Can Help?

  • Boost Brain Function: Foods rich in antioxidants (berries, dark chocolate) and omega-3s.
  • Stay Active: Exercise promotes neurogenesis (growth of new brain cells).
  • Mental Stimulation: Learn new skills or engage in activities that challenge your brain.

We recommend our brain health menu - if you are not a member you can join here for full access

Conclusion
Menopause is a journey that affects every woman differently, but understanding the “why” behind your symptoms and taking proactive steps can make all the difference.

From managing brain fog to tackling belly fat, there are solutions to help you thrive during this life stage. Embrace support, seek expert advice, and remember—you’re not alone.

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