Menopause. The word alone can fill women with dread. Hot flushes, night sweats, brain fog, mood swings, weight gain, low libido, sleepless nights — the stories we hear are rarely encouraging. But I want to share a different experience, because menopause does not have to be that way.
I went through perimenopause and menopause a few years ago, and I can honestly say I suffered very few of the classic symptoms. I put that down to the way I eat, the supplements I take, and the lifestyle choices I've made over many years. This is my menopause survival guide — what worked for me, and what might work for you.
My Menopause Journey
My cycle had always been like clockwork. Then one month, in my early 50s, it simply stopped. We were going through an incredibly stressful period — a move abroad, new schools, leaving friends and family behind, and me trying to build a new business from scratch. Stress, I believe, was the trigger.
But despite all of that upheaval, I didn't experience the symptoms so many women dread. I'd been eating a rich plant-based diet for over 12 years, supplementing daily with wheatgrass and chlorella, and taking key vitamins consistently. I'm convinced that foundation made all the difference.
Diet: The Foundation of a Gentle Menopause
A plant-based diet — or at least a diet significantly reduced in meat and dairy — can make a meaningful difference during perimenopause and menopause. Livestock are routinely given hormones and antibiotics, and many toxins are stored in animal fat. When you consume meat and dairy, you absorb those too. High meat consumption also drives inflammation — something you really want to minimise at this stage of life.
Foods that tend to worsen menopause symptoms include sugar, processed foods, excess meat and dairy, and alcohol (particularly white wine — in my experience, champagne is the most forgiving!). Coffee and other stimulants can also trigger hot flushes and disrupt sleep.
Foods to embrace include a wide variety of vegetables and salads, wholegrains like brown rice, quinoa, millet and buckwheat, sprouted and living foods, nuts and seeds, cold-pressed vegetable juices, and good essential fats — avocado, chia seeds, flaxseeds, and hemp. Fresh turmeric and ginger are wonderful anti-inflammatory additions to any meal.
Lifestyle: Movement, Stress & Sleep
For managing stress during menopause, I practise yoga and walk daily with my dog. I swim regularly and have recently discovered wild swimming. I find fast walking far kinder on the joints than running — and just as effective. Cycling is another favourite. The key is to exercise with enough intensity that your heart rate rises and you break a sweat — aim for at least three times a week to relieve stress and support your body's natural detoxification.
If you have access to a sauna, use it. Saunas are excellent for releasing toxins and supporting the lymphatic system.
Many women experience sluggish digestion during menopause. A high-fibre diet, plenty of filtered water (I aim for 2 litres daily, often with fresh lemon juice), and daily wheatgrass and chlorella supplementation can all help significantly.
Supplements for Perimenopause & Menopause
This is where I see the biggest difference. The right supplements can genuinely transform your menopause experience. Here's what I take and recommend:
A Quality Menopause Support Supplement
A well-formulated menopause support supplement can address multiple symptoms at once — hot flushes, mood, energy, sleep, and hormonal balance. Look for one that combines evidence-based botanicals and key nutrients rather than relying on a single ingredient.
Vitamin D3 with K2
Vitamin D is essential for calcium absorption and bone health — particularly important during menopause, when the risk of osteoporosis increases. Take it with K2 for better absorption and to ensure calcium is directed to the bones rather than the arteries. One summer holiday won't cut it — consistent daily supplementation is key.
B Vitamins
B12 deficiency can contribute to low iron, hair thinning, and fatigue — all common menopause complaints. Take B12 alongside a B complex, as the B vitamins work in synergy. B6 supports serotonin production, helping with low mood and energy, though keep doses sensible (well under 200mg). B12 and B6 together also support cognitive function — helpful for the brain fog that many women experience during perimenopause.
Magnesium
Magnesium supports sleep quality, reduces anxiety, and helps maintain healthy testosterone balance — which in turn supports libido. It's one of the most commonly deficient minerals and one of the most impactful to supplement.
Vitamin E
A powerful antioxidant that helps reduce oxidative stress, supports heart health, and may help ease hot flushes in some women.
For Libido
Low libido is one of the least talked-about menopause symptoms — but it's extremely common. Ashwagandha supports blood flow to the female reproductive organs and can increase arousal and sensitivity (note: check with your doctor if you're on HRT, as it promotes testosterone). Maca has been used for centuries to support fertility and sex drive, with research backing its effectiveness in postmenopausal women.
Wheatgrass & Chlorella
These two have been part of my daily routine for years and I credit them with much of my overall wellbeing. Both are complete natural foods, rich in chlorophyll, plant protein, and cleansing properties. They support digestion, energy, detoxification, and healthy ageing — all of which matter enormously during menopause.
My Daily Menopause Support Supplement
After years of researching and personally testing menopause supplements, I formulated my own — and it's the one I'm most proud of. Daily Menopause Support brings together the key botanicals and nutrients I believe every woman going through perimenopause or menopause should have in her routine, in one simple daily capsule.
I take it myself. I've seen the difference it makes. And the feedback from customers has been genuinely moving — women telling me they finally feel like themselves again.
Shop Daily Menopause Support →
The Bottom Line
Menopause is not something to fear. With the right diet, lifestyle, and supplement support, it can be navigated with far more ease than the horror stories suggest. I am living proof of that.
If you're in perimenopause or menopause and looking for natural support, I'm always happy to chat if you have questions.