Last updated on 31 December 2025 by Brisbane Livewell Clinic Editorial Team
Lifestyle and dietary changes women can make include eating a whole-foods diet rich in calcium and phytoestrogens, maintaining regular exercise to support weight and bone health, using Naturopath-prescribed herbal medicine, and supporting liver detoxification to aid hormone clearance.
Introduction to Menopause
Menopause marks the end of a woman’s reproductive years, defined by 12 consecutive months without a menstrual period. The average age of onset in Australia is around 51.
This natural transition involves significant hormonal changes, primarily a decline in oestrogen and progesterone, leading to various physical and emotional symptoms. Understanding and managing these changes is crucial for maintaining health and well-being during this phase.
What Happens in the Body at Menopause
During menopause, the ovaries cease production of oestrogen and progesterone, leading to:
Cessation of menstrual cycles and fertility.
Changes in fat distribution, often resulting in increased abdominal fat.
Decreased bone density, increasing the risk of osteoporosis.
Altered cholesterol levels, impacting cardiovascular health.
Changes in skin elasticity and hydration.
Mood fluctuations and cognitive changes.
These physiological changes necessitate proactive lifestyle adjustments to support overall health.
Common Symptoms of Menopause
Menopause symptoms vary among individuals but commonly include:
Hot Flushes and Night Sweats
Sudden feelings of heat, often accompanied by sweating and redness, particularly at night.
Sleep Disturbances
Difficulty falling or staying asleep, leading to fatigue.
Mood Changes
Increased irritability, anxiety, or depression due to hormonal fluctuations.
Cognitive Changes
Memory lapses and difficulty concentrating.
Vaginal Dryness and Discomfort
Reduced oestrogen levels can lead to thinning of vaginal tissues, causing discomfort during intercourse.
Decreased Libido
Hormonal changes may reduce sexual desire.
Joint and Muscle Pain
Aches and stiffness, often due to decreased oestrogen.
Weight Gain
Particularly around the abdomen, due to metabolic changes.
Recognising these symptoms allows for timely interventions to manage and alleviate discomfort.
Why Weight Gain is Common During Menopause
Weight gain during menopause is influenced by several factors:
Hormonal Changes
Declining oestrogen levels can lead to increased fat storage, especially in the abdominal area.
Reduced Muscle Mass
Age-related muscle loss decreases resting metabolic rate, making weight management more challenging.
Insulin Resistance
Hormonal shifts can affect insulin sensitivity, leading to increased fat storage and risk of type 2 diabetes.
Lifestyle Factors
Decreased physical activity and poor dietary choices contribute to weight gain.
Addressing these factors through targeted lifestyle changes is essential for maintaining a healthy weight during menopause.
How Menopause May Affect Gut Health
Hormonal changes during Menopause may also influence your digestive function and microbiome.
Oestrogen plays a role in gut motility, mucosal integrity and microbial diversity. When oestrogen levels drop, some women experience bloating, constipation, altered appetite or food intolerances.
The gut microbiome also helps metabolise oestrogens through a process known as the estrobolome. If the gut is inflamed or imbalanced, this process may be impaired, potentially worsening symptoms like weight gain or hormone fluctuations.
Naturopathic treatment may include:
Restoring microbial balance with probiotics and fermented foods
Supporting digestion with bitters, enzymes or herbal tonics
Using anti-inflammatory nutrients such as zinc, glutamine and slippery elm
Supporting gut health at this stage not only aids digestion, but also contributes to better hormonal, immune and metabolic function.
The 3 Lifestyle Changes Women in Menopause Should Make
1. Incorporate Omega-3 Rich Foods
Omega-3 fatty acids support heart health and may alleviate mood disturbances. Include at least two servings of fatty fish per week, such as salmon, mackerel, sardines, or trout.
If dietary intake is insufficient, consider omega-3 supplements after consulting with your Naturopath or a healthcare professional.
2. Engage in Regular Physical Activity
Regular exercise helps maintain muscle mass, supports bone density, and improves mood. Aim for at least 150 minutes of moderate-intensity aerobic activity and two sessions of strength training per week.
Activities like walking, swimming, yoga, and resistance training are beneficial.
3. Ensure Adequate Calcium Intake
Calcium is vital for bone health, especially as bone density decreases during menopause. Aim for 1,200 mg of calcium daily through low-fat dairy products, leafy green vegetables, and fortified foods.
If dietary sources are insufficient, discuss calcium supplementation with your Naturopath or a healthcare provider.
Naturopathic Support for Menopausal Symptoms
Naturopathic approaches offer holistic strategies to manage menopause symptoms:
Herbal Remedies
Black cohosh, red clover, and dong quai may alleviate hot flushes and mood swings.
Phytoestrogens
Plant-based compounds found in soy, flaxseeds, and legumes can mimic oestrogen and may help balance hormones.
Nutritional Support
Ensuring adequate intake of vitamins B, D, and E, as well as magnesium and omega-3s, supports overall health.
Stress Management
Techniques like meditation, yoga, and deep-breathing exercises can reduce stress and improve emotional well-being.
Sleep Hygiene
Establishing regular sleep routines and creating a restful environment can improve sleep quality.
Reducing the Body’s Toxin Burden
During Menopause, the body’s ability to regulate and clear hormones becomes more important. The liver, kidneys, lymphatic system and bowel all play a role in metabolising and eliminating hormones such as oestrogen. When these systems are under strain, symptoms may become more severe and prolonged.
Minimising exposure to hormone-disrupting chemicals—found in plastics, pesticides, synthetic fragrances and processed foods—can help reduce this burden. Our Naturopaths often recommend strategies such as:
Switching to glass or stainless steel food containers
Choosing organic produce where possible
Avoiding conventional perfumes and cleaning sprays
Drinking filtered water and limiting alcohol
Increasing daily fibre from vegetables, flaxseeds and psyllium
Supporting liver function with herbs like Schisandra or St Mary’s Thistle
These adjustments can assist the body’s natural hormone clearance and improve overall symptom control. To put this another way, minimising exposure to environmental toxins supports hormonal balance:
Avoid Endocrine Disruptors
Limit use of plastics, pesticides, and synthetic fragrances.
Support Liver Function
Consume cruciferous vegetables, stay hydrated, and consider liver-supportive herbs like milk thistle.
Regular Physical Activity
Exercise promotes detoxification through sweating and improved circulation.
Adequate Fiber Intake
Fiber aids in the elimination of toxins via the digestive system.
Implementing these practices can enhance the body’s natural detoxification processes.
Hormone-Sensitive Health Risks in Menopause
Menopause increases the risk of certain health conditions:
Osteoporosis
Decreased oestrogen levels can lead to bone density loss.
Cardiovascular Disease
Changes in lipid profiles and blood pressure elevate heart disease risk.
Type 2 Diabetes
Insulin resistance may develop due to hormonal changes.
Regular health screenings, including bone density tests and cardiovascular assessments, are recommended.
Supporting Sleep and Stress During Menopause
Sleep disturbances and increased stress are common during menopause:
Establish a Sleep Routine
Maintain consistent sleep and wake times, and create a calming bedtime environment.
Limit Stimulants
Reduce intake of caffeine and alcohol, especially in the evening.
Relaxation Techniques
Incorporate practices like meditation, deep breathing, or gentle yoga to promote relaxation.
Herbal Support
Consider herbs like valerian root or chamomile to aid sleep, after consulting with a healthcare provider.
Addressing sleep and stress can significantly improve quality of life during menopause.
Menopause and Mental Wellbeing
Hormonal fluctuations can impact mental health:
Mood Swings
Sudden changes in mood may occur.
Anxiety and Depression
Feelings of anxiety or depression may develop or intensify.
Cognitive Changes
Difficulty concentrating and memory lapses are common.
Strategies to support mental wellbeing include:
Regular Physical Activity
Exercise releases endorphins, improving mood.
Social Engagement
Maintaining social connections can provide emotional support.
Professional Support
Seeking counselling or therapy when needed.
Mindfulness Practices
Techniques like meditation can enhance emotional resilience.
Proactively addressing mental health is essential during menopause.
Vaginal and Sexual Health at Menopause
Menopause can affect vaginal and sexual health:
Vaginal Dryness
Reduced oestrogen leads to thinning and drying of vaginal tissues.
Discomfort During Intercourse
Dryness can cause pain during sexual activity.
Decreased Libido
Hormonal changes may reduce sexual desire and responsiveness.
To support vaginal and sexual health during menopause:
Use natural, non-irritating vaginal moisturisers or water-based lubricants to reduce dryness and discomfort.
Support hormonal balance with a phytoestrogen-rich diet, including flaxseeds and legumes.
Speak with a Naturopath about practitioner-grade herbs that support libido and pelvic blood flow.
Engage in regular intimacy to maintain vaginal tissue health and circulation.
Seek medical input if symptoms are severe or affecting quality of life.
Addressing these issues early helps maintain comfort, intimacy and wellbeing throughout the menopausal years.
Frequently Asked Questions
1. What is menopause and how is it defined?
Menopause is defined as the stage when a woman has had no menstrual periods for 12 consecutive months. It signals the end of natural reproductive function.
2. What symptoms may indicate that I am in menopause?
Symptoms that may indicate menopause include hot flushes, disrupted sleep, mood changes, vaginal dryness and changes in weight distribution. These symptoms vary from woman to woman in duration and intensity.
3. Can menopause affect emotional wellbeing and mental clarity?
Menopause may affect emotional wellbeing and mental clarity due to changes in hormone levels. This may present as anxiety, low mood, reduced concentration or memory lapses.
4. What lifestyle factors may contribute to weight gain during menopause?
Weight gain during menopause may be linked to reduced muscle mass, slower metabolism and changes in insulin sensitivity. Hormonal changes can also influence fat storage, particularly around the abdomen.
5. How can Naturopathy support menopausal symptoms?
Naturopathy may support symptom relief through personalised treatment plans including diet changes, herbal medicine, and nutritional supplementation. These plans are tailored to each woman's symptom profile and health history.
6. What types of foods are recommended during menopause?
Foods rich in phytoestrogens, omega-3 fatty acids, and antioxidants may assist with hormonal balance and inflammation. A whole-foods diet also supports digestion, bone health and energy levels.
7. What role does calcium play in menopause?
Calcium intake becomes more important during menopause due to a higher risk of bone density loss. Women are encouraged to meet their increased daily calcium needs through food or supplementation.
8. Can exercise help manage menopause symptoms?
Exercise may help manage menopause symptoms by supporting muscle tone, cardiovascular health, and mental wellbeing. Strength training and weight-bearing activity are especially beneficial during this stage.
9. How do hormonal changes during menopause affect sleep?
Hormonal fluctuations during menopause may interfere with the body's natural sleep cycle. This may lead to difficulty falling asleep or staying asleep through the night.
10. Are hot flushes a common symptom of menopause?
Hot flushes are a common symptom of menopause and may occur multiple times per day or night. They can be triggered by changes in temperature, stress or certain foods and beverages.
11. What should I know about vaginal health during menopause?
Vaginal dryness and thinning of tissues may occur during menopause, which can affect comfort during intimacy. Naturopathic support may include the use of natural lubricants and internal herbal treatment where appropriate.
12. When should I seek professional help for menopause symptoms?
Professional help should be sought if menopause symptoms are interfering with daily life or wellbeing. A Naturopath can guide you with a structured wellness plan tailored to your symptoms.
