Introduction:
Menopause doesn’t have to be a struggle—and you don’t need to suffer through symptoms or rely solely on synthetic medications. In fact, many of the most effective ways to support your body during Perimenopause and Menopause are simple, natural, and accessible.
In Episode 4 of Empowered Menopause, Dr. Gabrielle Francis shares how food, movement, lifestyle habits, and targeted supplements can help you regain balance and energy. If you’re feeling off and wondering how to feel better naturally, this is your roadmap.
Why Nutrition Matters During Menopause
Your body needs nutrient-dense foods now more than ever. Hormone production, detoxification, and adrenal function all rely on key vitamins, minerals, and healthy fats. Dr. Francis recommends focusing on whole foods and eliminating hormone-disrupting chemicals found in processed or packaged products.
Top foods to include:
- Leafy greens and cruciferous vegetables
- Wild-caught fish and healthy fats (like avocado and olive oil)
- High-fiber whole grains and legumes
- Organic proteins
Avoid:
- Refined sugar and processed carbs
- Excess caffeine and alcohol
- Foods with added hormones or pesticides
These nutrition shifts help balance blood sugar, support the liver, and reduce inflammation—key to reducing menopause symptoms naturally.
The Power of Lifestyle Medicine
Dr. Francis emphasizes that lifestyle is medicine. Your daily habits directly impact how you feel through this transition. Consider these four pillars:
- Sleep: Aim for 7-9 hours of restful, consistent sleep to support hormonal regulation.
- Movement: Gentle strength training, walking, yoga, or dancing help balance hormones, improve metabolism, and boost mood.
- Relaxation: Daily stress management practices like meditation, journaling, breathwork, or time in nature calm the nervous system and reduce cortisol.
- Joy & Fun: Never underestimate the healing power of joy. Laughter, play, and creativity stimulate feel-good neurotransmitters and keep you vibrant.
When these pieces are in place, your body becomes more resilient and symptoms begin to ease.
Supplement Support for Menopause
Targeted supplements can be incredibly helpful—especially when chosen based on lab work or symptom patterns. Dr. Francis shares her most effective naturopathic tools:
- Adaptogenic herbs (ashwagandha, rhodiola, holy basil) to support the adrenals
- Phytoestrogens (found in herbs like red clover and black cohosh) to mimic natural estrogen
- Magnesium for relaxation, sleep, and muscle tension
- B vitamins for energy and nervous system support
- Omega-3s for mood and inflammation
She emphasizes that supplements are most effective when used in combination with a healthy lifestyle and ideally based on personalized test results.
Takeaway: Nature Has Your Back
You don’t have to suffer through Menopause. Nature offers powerful tools to support you physically, mentally, and emotionally. With a nourishing diet, supportive movement, restorative sleep, and natural supplements, you can move through this chapter with strength and clarity.
🎥 Watch Episode 4 here
Next up: Episode 5 — Hormone Replacement Therapy 101: What You Need to Know Before You Decide.
Keywords : natural menopause remedies, menopause diet, perimenopause lifestyle tips, menopause supplements, herbs for menopause, holistic menopause support, Dr. Gabrielle Francis, Empowered Menopause, naturopathic menopause care
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