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  Naturaliste Nutrition

Health & Fitness



When your ovaries stop working and you stop producing the usual amount of two important female sex hormones – oestrogen and progesterone.  This change in hormone is what causes the symptoms of menopause. When a woman hasn’t had a period for 12 months, she is considered to have been through menopause. Average age for a woman to reach menopause is 52.

Symptoms of Menopause include but not limited to:

  • Low energy

  • Depression

  • Mood Swings

  • PMT

  • Infertility

  • Weight Gain

  • Poor Memory

  • Anxiety

  • Bloating

  • Low Libido

  • Painfull Breasts

  • Hot flashes

  • Night Sweats

  • Viginal Dryness

  • Sleep Disturbance

  • Weight Changes

Some women will experience Early Menopause bought on by:

  • Autoimmune Conditions

  • Genetic Conditions

  • Viral Infections

  • Removal of Overies

Symptoms of early menopause are the same as for menopause .      Perimenopause. It's the time when the ovaries gradually begin to make less estrogen. It usually starts in a woman's 40s, but can start in her 30s or even earlier.The average length of perimenopause is 4 years.

  •  Hot flashes

  • Breast tenderness

  • Worse premenstrual syndrome

  • Lower sex drive

  • Fatigue

  • Irregular periods

  • Vaginal dryness

  • Discomfort during sex

  • Urine leakage

  • Urinary urgency

  • Mood swings

  • Trouble sleeping

Nutritional supplements such as calcium, vitamin D and E, magnesium and essential fatty acids (omega-3, 6 and 9) can help a woman after menopause.


Include fermented soy (miso, tofu, tempeh), sprouts, wholegrains and flaxseeds into your diet. 

Diet and Lifestyle Recommendations

  • Regular weight-bearing and aerobic exercise supports fat burning, muscle strength and bonemineral density.

    • Identify areas of diet and lifestyle that may be inducing inflammation and stress with the free

    • Acupuncture and Traditional Chinese Medicine can help to reduce menopausal symptoms.

    • Relaxation techniques can help diminish symptoms associated with menopause.

    • Smoking cessation

    • Reduced caffeine and alcohol consumption

    • Drink at least 2 litres of water each day.


At Naturaliste Nutrition I can create a dietary and supplement program to make your process through Menopause easier. Make an appointment to discuss your options.

Regular bone density scans and body composition will help you stay on track with your lifestyle goals. Testing can also be done to check your hormones to see if there are any underlying hormonal imbalance.

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