How to Reduce Menopause Symptoms: 5 Holistic Steps to Feel and Perform Better

Menopause is a transformative season in life, but it doesn’t have to derail your health or confidence. While hormonal changes can bring challenges like hot flashes, mood swings, and unexpected weight gain, the right nutrition and lifestyle adjustments can make a world of difference. Forget quick fixes and medical bandaids—it’s time to address the root cause with holistic strategies.

Here are five practical steps to minimize menopause symptoms and regain control of your body and mind.

1. Prioritize Protein for Strength and Energy

Protein isn’t just for building muscle. It’s essential for hormone production, metabolism, and satiety. During menopause, muscle mass naturally declines, making it even more critical to consume enough protein daily.

How to Do It:

• Build meals around protein. Opt for complete protein sources like chicken, fish, eggs, Greek yogurt, and cottage cheese.

• For plant-based eaters, combine incomplete proteins such as quinoa, chickpeas, and hemp seeds to meet your needs.

• Aim for 20–30 grams of protein per meal and a palm-sized portion of protein-rich foods at most meals.

Action Tip:
Add a scoop of protein powder to your morning smoothie or mix it into oatmeal to ensure you're meeting your goals.

2. Incorporate Adaptogens To Balance Hormones

Adaptogens are natural substances that help the body adapt to stress and may alleviate menopause symptoms like hot flashes and fatigue.

Top Adaptogens for Menopause:

• Maca

• Ashwagandha

• Rhodiola

• Holy Basil

Bonus Foods to Support Estrogen Naturally:

• Flaxseeds and pumpkin seeds (check out my post about seed cycling!)

• Dark chocolate (in moderation)

• Red clover

• Vitamin D-rich foods like salmon and fortified plant milk

Action Tip:
Sprinkle seeds on salads or blend them into smoothies for an easy boost. Consult your doctor or nutritionist about adding adaptogenic supplements to your routine.

3. Don’t Fear Carbs—Choose the Right Ones

Carbohydrates are crucial for energy and hormone regulation, especially during menopause. While cravings may spike during certain times of the month, focus on slower-digesting, fiber-rich carbs.

Best Carbs for Menopause:

• Fruits: Raspberries, kiwis, and pears

• Vegetables: Kale, Brussels sprouts, and broccoli

• Whole grains: Oats, quinoa, and bulgur wheat

• Starchy tubers: Sweet potatoes and yuca

• Beans and legumes: Split peas, lentils, kidney beans, and chickpeas

Action Tip:
Fill half your plate with colorful, fibrous vegetables to fuel your body while supporting digestion and gut health. Fiber helps feed our gut microbiota, which also contributes to hormonal health.

4. Make Fiber Your Secret Weapon

Fiber is more than just a digestive aid. It plays a critical role in hormone regulation by binding to excess hormones and flushing them out of your system. This helps with bloating, digestion, and even mood.

How Much Fiber?
Women should aim for 25–28 grams of fiber daily.

How to Add Fiber:

• Snack on raw carrots for their hormone-binding properties.

• Add chia or flaxseeds to your meals for an extra boost.

• Pair your protein with fibrous vegetables like spinach, artichokes, or cucumbers.

Why It Matters:
Fiber not only helps you feel full longer but also aids in reducing inflammation and balancing hormones for a smoother menopause transition.

5. Rethink Alcohol and Caffeine

While it’s tempting to reach for that glass of wine or extra cup of coffee during menopause, both alcohol and caffeine can worsen symptoms like hot flashes, anxiety, and poor sleep.

What to Do:

• Limit yourself to one cup of coffee per day, or switch to half-caf or decaf.

• Swap your evening glass of wine for a refreshing spritzer made with sparkling water, citrus, and a splash of juice.

Why It Matters:
Reducing alcohol and caffeine can help you stay hydrated, improve sleep, and avoid blood sugar spikes that disrupt hormonal balance.

Bonus Tip: Intermittent Fasting for Hormonal Balance

Intermittent fasting can be a game-changer for reducing menopause symptoms like bloating and inflammation. By simply creating a designated eating and fasting window, you give your body time to reset and optimize hormone levels like insulin and cortisol.

Menopause symptoms don’t have to dictate your life. By making these intentional changes, you can take back control, feel better in your body, and navigate this season with confidence!

Ready to dive deeper? I’ve created a Menopause Nutrition Food List packed with easy, practical tips to help you get started. Click here to download your free guide.