12/11/2025
MENOPAUSE PAUSED! ✋️
Learn how to master menopause so suffering is optimal, not mandatory!
Some of the most common symptoms of peri & menopause include:
👉 Fatigue
👉 Hot flushes
👉 Weight gain
👉 Low libido
👉 Generalised aches & pains
👉 Brain fog
👉 Mood swings
👉 Insomnia
But did you know that there are over 100 menopausal symptoms?!
Some of the less common complaints include:
Itchy ears, burning mouth or tongue, hot feet, restless legs, vaginal dryness & atrophy (shrinkage), waking during the night, anxiety, depression, less enjoyment in life, high cholesterol, high blood pressure, and heart palpitations.
There are 3 key pillars that must be addressed during peri/menopause to avoid or lessen these unpleasant symptoms.
🥦 DIET:
Ensure you eat an anti-inflammatory diet consisting of quality protein, good fats (fatty fish, avocados, olive oil, coconut oil, ghee, raw nuts & seeds), limited amounts of whole, unprocessed grains ( brown rice, quinoa, buckwheat, barley, oats) and
starchy veggies such as sweet potato, pumpkin, parsnips, and yams.
Include plenty of cruciferous & leafy green veggies.
Practice intermittent fasting with an 8 hour eating window and focus on a ketogenic diet
🧘♀️ LIFESTYLE:
Focus on getting adequate sunlight (especially early morning),
managing stress and lowering cortisol with meditation, breathwork or grounding in nature.
Exercise at least 5 days a week comprising of cardio & strength training.
Lose excess weight to become more metabolically healthy and release toxins that are stored in fat tissue.
Avoid toxins and chemical which are hormone disruptors.
This includes pesticides and chemicals in our food, hair & skin care products, as well as environmental toxins.
Detox yearly to improve liver function to assist with weight loss and hormone health.
Practice gratitude and connection with others which lowers cortisol & increases oxytocin ( the 'cuddle' hormone).
😴 SLEEP
Good quality sleep consisting of 7-8 hours nightly, helps with hormone and metabolic health, as well as good mood and cognition.
Supplement with magnesium (improves sleep & energy, balances blood sugars).
Passionflower, Lemon balm, Lavender, Hops, & Chamomile can all be drunk as teas or herbal tinctures.
🌼 SUPPLEMENTS CAN HELP 🌼
* B complex (improves mood and energy levels).
* Fish oils or algae oil for anti-inflammatory benefits, memory & concentration, lubricates the tissue membranes).
* Herbs that are helpful for hot flushes include; Black cohosh, Sage, Zizyphus, & Astragalus.
Prevent brain fog with Sage, Bacopa, Ginkgo, & Rosemary.
Treat fatigue with Ginseng, Licorice, & Withania.
* HRT is another safe option (yes it's been incorrectly demonised), which may include vaginal oestrogen, oral progesterone and possibly some testosterone or DHEA if needed.
☎️ BOOKINGS on: 0416 196 980 if you'd like help with managing your hormones and sail smoothly into menopause ⛵️
