The Bigger Picture: Menopause and Longevity

Food First: Small Tweaks, Big Wins

• Increase phytoestrogens. Foods like flaxseeds, tofu, tempeh, sesame seeds, and legumes contain plant compounds that gently mimic oestrogen and can help balance hormones.
• Boost your antioxidants. Think colourful fruits and veggies, especially berries, beetroot, broccoli sprouts, turmeric and leafy greens. These reduce oxidative stress and support cellular health.
• Add in healthy fats. Avocados, olive oil, walnuts and oily fish (like sardines or salmon) support brain health and hormone production.
• Support your gut. A healthy microbiome can improve oestrogen metabolism. Add fibre-rich foods like oats, chia seeds, and fermented foods like kimchi, kefir, and miso.

9 Herbs & Supplements That Work For Menopause Support

1. Sage - Excellent for hot flushes and night sweats.
2. Ziziphus - A gentle sedative that supports sleep and calms anxiety.
3. Shatavari - An Ayurvedic adaptogen known for balancing hormones and supporting libido.
4. Lavender oil - Taken internally or used aromatically, it helps reduce anxiety and promote rest.
5. Vitamin C - Supports adrenal function and collagen production.
6. Vitamin D - Essential for bone density, mood balance and immune health—particularly post-menopause.
7. Probiotics - Beneficial strains like Lactobacillus can help maintain vaginal and digestive health.
8. Resveratrol - Found in red grapes, this antioxidant supports heart health and may help with oestrogen regulation.
9. Broccoli sprout extract - Contains sulforaphane, which helps detoxify excess hormones and supports cognitive health.

6 Vitamins For Menopause Support

• Contains broccoli seeds and sprouts
• Contains vitamin C to reduce free radicals
• Assists detoxification processes

• Reduces menopausal symptoms such as hot flushes, night sweats and sleeplessness
• Contains zizyphus, sage and lavender oil
• Vitamin C and D to support nervous system and bone health

• Helps promote bone health in adults
• Shelf stable
• Suitable for vegetarians

• Provides relief of menopausal symptoms including hot flushes, night sweats, insomnia, irritability
• Contains Sage, Zizyphus and Shatavari 
• Maintains dopamine activity

• Helps support normal energy function while reducing tiredness and fatigue
• Contains plant extracts, antioxidants, amino acids, vitamins and minerals

• Targets skin concerns from perimenopause to postmenopause
• Formulated for sensitive skin
• Fights skin concerns such as redness, dehydration, and signs of aging

Lifestyle Tweaks for Lifelong Wellness

• Prioritise sleep hygiene. Reduce screen time, create a wind-down routine, and try magnesium or Ziziphus supplement if needed.
• Move daily & gently. Weight-bearing exercises like walking, yoga or Pilates improve bone strength and reduce stress hormones.
• Reduce alcohol and caffeine. These can trigger hot flushes and disturb sleep.
• Add mindfulness. Daily journaling, meditation, breathwork, or just 5 minutes with your feet in the grass can regulate your nervous system.