Can healthy lifestyle changes and phytoestrogenic food and herbs cure your menopause symptoms?

Healthy lifestyle changes?

What exactly does that mean?

Many women don’t realize that something simple that they’ve been doing, or not doing for many years without thinking about it, could be contributing towards their aches, pains or poor health and quality of life at menopause.

lifestyle changes for better health, waterThis ‘something simple’ could be not drinking enough water every day. Chronic dehydration contributes towards brain fog, mood swings and poor energy. Eating junk food leaves your body craving the nutrition it needs which contributes towards overeating and weight gain. Not eating green vegetables contributes towards constipation and low energy. Lack of exercise contributes to too many problems to go into here – it’s enough to say you don’t really have to know the details – ‘Just frickin’ do it!’ Start the exercise habit today!

As you approach menopause, it’s an excellent strategy to examine what’s working in your life and what’s not, and make conscious decisions towards making choices that support your long-term quality of life goals which probably include feeling vital and free of disease.

There are no magic bullets when it comes to eating your way to better health and wellness. However, the fun adventure begins when you accept the challenge to introduce your body to exciting new tastes and textures and see how many ‘good for you’ foods actually taste great! Pay attention to how you feel after eating foods on the lists below – More alert? Energized? Satisfied after eating less? No stomach pain after eating?

Phytoestrogenic foods and herbs are particularly valuable for women of any age – especially as we approach menopause. They can make our transition easier in so many ways.

Although they are not estrogen, plant foods called phytoestrogens structurally resemble your body’s own estrogen. They are able to weakly bind to an estrogen receptor, potentially blocking excess estrogen, or, when estrogen is low, quiet your body’s need for estrogen. Phytoestrogenic foods and herbs do not increase your body’s production of estrogen and there are no studies that indicate they increase the risk for cancer. New research suggests that phytoestrogens may protect women from breast and other cancers, decrease the risk of heart attack and stroke, and protect your bones!

It may require some effort at first to find and prepare new foods the way you like them.  Here’s a plan – commit to adding one new food to your diet each week for the next 10 weeks. Use it in several different recipes to give it a real chance to join the foods you eat regularly. Soon, you’ll be well on your way to having your body in a healthy, happy state – ready to serve you in good health for many years.

Which of the following healthy lifestyle choices can you start doing right now? Remember to be kind to yourself and make changes gradually over the next few weeks or months – so you aren’t overwhelmed.


Get 30 minutes of regular exercise daily – even a walk will transform how you feel about yourself and life in general!


Increase your water consumption – 2 to 2 ½ liters/quarts daily.

Eat Organically Grown/Local

Eat more organically grown and/or locally grown produce so you spend your money on fresh food that has the most nutrients for your body – and is kind to the planet too.

Eat More Veggies!!

Increase the number of times a week that you eat cruciferous veggies such as broccoli, rapini, kale, chard, cauliflower, bok choy, cabbage etc., Enjoy more fresh green veggies: asparagus, celery, green pepper, parsley, peas, spinach, beet greens.

Eat Superfoods

Eat veggies & fruit that are considered to be nutrition power-houses – ‘superfoods’ –  such as beets, fennel, fresh sprouts, rhubarb, pumpkin seeds, blackberries, blueberries, raspberries, goji berries, acai berries, oats, maca, lignan-rich flax & sesame seeds, hemp seeds, quinoa, dried sea vegetables, medicinal mushrooms such as Reishi.

Use Healthy Oils

Cook with healthy oil such as coconut oil which can actually help you lose weight! Take high quality fish oil supplements daily and eat foods that have healthy fats (omega 3) such as avocados and raw almonds to keep your heart and joints healthy.

Get B-Vitamins Daily

Handle stress better by eating foods and/or supplements high in B-vitamins such as kombuchu, whole grains, potatoes, bananas, lentils, chili peppers, tempeh, beans, nutritional yeast and molasses.

Buy a Juicer

No store-bought juice can match the sizzling nutrition of just-made fruit and vegetable juices that you combine yourself and drink immediately. Yum! My e-book ‘Eat Well, Live Well’ has fresh juice recipes and an entire section devoted to healthy drinks.

Whey for weight loss and new muscle

High quality whey protein shakes with digestive enzymes for greater nutrient absorption are an excellent breakfast choice. They set-up your body for all-day blood sugar balance. Maintain that balance with small protein snacks such as a small handful of raw almonds, walnuts or a boiled egg for between-meal snacks.

Learn to Love a Variety of Herbal Teas

 Enjoy herbal infusions made from power herbs such as red clover, passionflower, chamomile, stinging nettle, red raspberry leaf – improve the flavor with peppermint herb. Simply add 1 to 2 tsp dried herb per cup, cover with just-boiled water and steep 10 minutes. Enjoy 2-3 times daily. Hey, this counts as part of your daily water consumption!

Deal with your old…’stuff’

It’s crucial to finally deal with ‘old stuff’ that is upsetting your life today. You know what I mean. Stuff that ‘shouldn’t be bothering you anymore because it happened so long ago, but yes, if you had to admit it, it still does bring up sad, mad, scared or other such emotions – even now. Emotional Freedom Techniques and mindfulness journaling are two techniques that work when nothing else does.

This is just a starter list of what you can do to enhance your menopause experience and life beyond! My website has lots more information to help you thrive naturally during menopause. Use the search box to the right of this story. Take back control of your life at menopause by taking 100% responsibility for your health and wellness. It’s worth it!

Please comment and share below! Is any of this information something you’re willing to take into your life? Why or why not?

Herbs Rich in Phytoestrogens

Black cohosh

Red clover

Vitex berry


Dong quai

False unicorn root





Honduran sarsaparilla

Kudzu root

Lady’s slipper

Licorice root


Stinging Nettle



Sweet briar

Wild Yam root



Foods Containing Phytoestrogens

Organically grown and non GMO:







Celery stalks






Green Pepper






Olive oil





Rice Bran



Dried Sea Vegetables

Sunflower Seeds

Sweet potatoes


Wheat germ


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