Menopause is a life transition that brings a host of physical, emotional, and hormonal changes. Yet, despite how common it is, many women feel unheard and unsupported by the medical community. The lack of research and resources on this topic can make it overwhelming to find clear, actionable solutions. We understand that you’re not just looking for advice—you’re searching for ways to feel empowered and in control during this time of change.
This Menopause Survival Guide is designed to cut through the noise and offer practical tips backed by science to help you manage symptoms and feel more balanced. With 37 concise tips that cover everything from nutrition and exercise to mental wellness, this guide is a resource for women looking for real solutions. Each tip is actionable, research-based, and easy to follow, giving you the tools to navigate menopause with confidence.
Supplements and Nutrients
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NAD vs. NMN Comparison
NAD and NMN play crucial roles in energy production and cellular repair, both of which decline during menopause. NMN is a more bioavailable precursor to NAD, offering a more direct pathway to support energy levels【study link】. -
DIM (Diindolylmethane)
DIM, found in cruciferous vegetables, helps balance estrogen levels and supports healthy hormone metabolism, reducing menopausal symptoms like hot flashes and mood swings【study link】. -
Reducose and Chromax
Reducose, an extract from white mulberry, helps lower blood sugar spikes, while Chromax (chromium picolinate) improves insulin sensitivity, making them beneficial for managing blood sugar during menopause【study link】【study link】. -
Red Clover, Vitex, Black Cohosh
Red clover contains phytoestrogens, Vitex regulates progesterone levels, and Black Cohosh is commonly used to relieve hot flashes and other menopause-related symptoms【study link】【study link】. -
Magnesium Bisglycinate
Magnesium bisglycinate supports relaxation, improves sleep, and reduces night sweats, making it a valuable supplement for managing menopause symptoms【study link】. -
Rhodiola
Rhodiola is an adaptogen that helps manage stress and fatigue, both of which are common during menopause. It has been shown to improve mood and energy【study link】. -
Suntheanine
Suntheanine, a pure form of L-theanine, promotes relaxation and reduces stress without causing drowsiness, making it a natural option for calming menopausal anxiety【study link】. -
Fish Oils (Omega-3)
Omega-3 fatty acids help reduce inflammation, support heart health, and improve mood, all of which are important during menopause【study link】. -
Collagen
Collagen production declines during menopause, affecting skin elasticity and joint health. Supplementing with collagen can help improve skin appearance and support bone and joint health【study link】. -
Alpha-Lipoic Acid (ALA)
ALA is a powerful antioxidant that supports energy production and reduces oxidative stress, which can be helpful for managing menopause-related fatigue【study link】. -
Protein Powder
Increasing protein intake during menopause helps maintain muscle mass and supports metabolism, which often slows as estrogen levels decline【study link】. -
Inositol
Inositol helps regulate mood and supports insulin sensitivity, making it a useful supplement for managing anxiety and metabolic changes during menopause【study link】. -
Moringa
Moringa is rich in vitamins and antioxidants that can help boost energy, reduce inflammation, and support overall wellness during menopause【study link】. -
Spirulina and Chlorella
These algae are nutrient-dense and help detoxify the body while providing essential vitamins and minerals, supporting overall health during menopause【study link】. -
Berberine
Berberine supports healthy blood sugar levels and improves insulin sensitivity, which can be beneficial during menopause as metabolism slows down【study link】. -
Beetroot Powder (Nitric Oxide)
Beetroot powder boosts nitric oxide production, improving circulation and lowering blood pressure, which can support heart health during menopause【study link】. -
Hormone Health Support
Experience targeted menopause support with our Hormone Health Strips. These quick-dissolve, sugar-free strips use advanced microencapsulation technology for fast, efficient absorption. Independently tested for quality, they help support energy levels and manage weight fluctuations naturally impacted by hormonal changes.【study link】
Foods
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Walnuts and Brazil Nuts
Rich in healthy fats, antioxidants, and selenium, walnuts and Brazil nuts support brain health and hormone balance, helping manage menopause symptoms【study link】. -
Pumpkin Seeds and Flaxseeds
Pumpkin seeds are high in magnesium, which reduces stress, and flaxseeds contain phytoestrogens that help balance hormones and reduce hot flashes【study link】. -
Celery
Celery provides hydration and antioxidants, helping reduce inflammation and support overall wellness during menopause【study link】. -
Cayenne Pepper and Digestive Enzymes
Cayenne pepper boosts metabolism, while digestive enzymes aid nutrient absorption—both helpful for managing menopause-related digestive changes and weight gain【study link】【study link】. -
AIP Diet Adjustments
The Autoimmune Protocol (AIP) diet reduces inflammation by eliminating common triggers like dairy and gluten, helping with joint pain and fatigue during menopause【study link】. -
Water Hydration
Staying hydrated helps regulate body temperature, reduce hot flashes, and maintain skin elasticity, which is essential during menopause【study link】. -
Importance of Salt
A healthy balance of salt and electrolytes helps maintain hydration and blood pressure, supporting overall health during menopause【study link】. -
Organic Food and Washing with Baking Soda
Choosing organic foods and washing produce with baking soda reduces exposure to pesticides that can interfere with hormone balance【study link】.
Here’s the Lifestyle and Movement section:
Lifestyle and Movement
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Grounding
Walking barefoot on natural surfaces like grass or sand helps reduce inflammation and cortisol levels, supporting stress relief and hormonal balance during menopause【study link】. -
Walking After Meals
A simple 10-15 minute walk after meals aids digestion and helps regulate blood sugar levels, both of which are crucial during menopause【study link】. -
Pilates
Pilates improves core strength, flexibility, and balance, which can help alleviate joint pain and muscle stiffness often associated with menopause【study link】. -
Weight Training
Regular weight training helps maintain muscle mass and bone density, both of which are crucial as estrogen levels decline during menopause【study link】. -
Fasting
Intermittent fasting can help regulate insulin sensitivity and improve metabolism, both of which often decline during menopause. Consult with a healthcare provider before starting【study link】. -
Breathing Exercises
Deep breathing exercises, such as diaphragmatic breathing, can reduce hot flashes and anxiety by calming the nervous system and lowering cortisol levels【study link】. -
Manifestation and Journaling
Journaling can help process emotions and reduce stress during menopause, while manifestation practices encourage positive thinking and goal-setting【study link】. -
Sun Viewing
Exposure to natural sunlight in the morning helps regulate circadian rhythms, which can improve sleep quality and mood, both of which can be disrupted during menopause【study link】.
Self-Care and Environment
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Castor Oil Packs
Applying castor oil packs to the belly can improve digestion, reduce bloating, and support lymphatic drainage, which can relieve discomfort during menopause【study link】. -
Magnesium Cream or Spray
Topical magnesium creams or sprays can help relax muscles, reduce cramps, and improve sleep quality, which is particularly helpful for menopause-related insomnia【study link】. -
Acupressure
Acupressure applied to specific points can relieve menopause symptoms such as hot flashes, anxiety, and headaches by balancing the body’s energy flow【study link】. -
Epsom Salt Baths
Taking regular Epsom salt baths can help relax muscles, relieve stress, and promote better sleep through the absorption of magnesium【study link】.
Value of Consistency and Personalized Choices
As you explore the recommendations in this guide, remember that consistency is key. Integrating new wellness habits, even gradually, can contribute to a smoother transition during menopause. Additionally, each woman’s experience is unique; while some suggestions may work well for one person, others might benefit from alternative approaches. Prioritize the practices and supplements that resonate with your individual needs and lifestyle.
Empowerment Through Knowledge and Support
Navigating menopause is a journey, and you have the tools to approach it with confidence and control. With a range of research-backed options available, this guide offers actionable ways to support your physical, emotional, and hormonal well-being. Remember, your health journey is your own, and taking even small steps can bring significant positive changes.
Consult Your Healthcare Provider
Always consult your healthcare provider before beginning any new supplements, diets, or wellness practices, especially during menopause. This ensures that the choices you make align with your unique health profile and medical history. Our goal is to provide information that supports and empowers, but this guide is not intended to diagnose, treat, cure, or prevent any condition.
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Menopause is a significant life stage, and navigating it with the right resources can make all the difference. We hope this guide has provided helpful insights and tools to make this journey more manageable and empowering. Remember, each step you take towards supporting your well-being is valuable. Embrace this time with confidence, knowing that you have options to feel your best and continue living vibrantly.
