Menopause isn’t something to fear — but it does deserve respect, understanding and the right support. As a chef, nutritionist, personal trainer and woman who is living through it, I know firsthand how powerful food and lifestyle choices can be during this transition. Menopause (and the years leading into it — perimenopause) is a time of hormonal change that can affect sleep, mood, weight, energy, skin, digestion and overall wellbeing. The good news? With the right nutrition, movement and daily habits, symptoms can be supported naturally and gently.

What’s Going On in the Body?
Perimenopause can begin years before your final period, often in your 40s — sometimes earlier. During this time, oestrogen fluctuates, which can lead to symptoms such as:

– Hot flushes + night sweats
– Poor or broken sleep
– Mood changes + anxiety
– Bloating + digestive discomfort
– Weight gain, especially around the middle
– Dry skin, thinning hair + fatigue

Every woman’s experience is different — and that’s why a personalised, lifestyle-first approach matters.

How I Support Menopause Naturally
1. Eat for Hormone Balance
I follow a Mediterranean-inspired way of eating, focusing on real food that supports hormones, blood sugar, bone health and muscle.

1. Foods I prioritise:
Oily fish (salmon, sardines) for omega-3s
Blueberries + berries for antioxidants
Bone Broth + collagen for amino acids, gut + joint health
Healthy Fats like extra virgin olive oil and avocado
Tofu, tempeh  (natural phytoestrogens)
Vegetables for antioxidants, prebiotics and fibre.
Protein at every meal  – the key for stabilising blood sugar and supporting metabolism  + lean muscle

2. Support the Gut
A healthy gut plays a big role in hormone metabolism. Include:
Yoghurt, kefir, miso, sauerkraut
Fibre-rich vegetables, berries and kiwi fruit my favourite.
Adequate hydration daily (filtered water + green tea)

3. Move — Gently but Consistently
Movement supports mood, sleep, bone density and weight management.
Aim for 60 minutes daily, choosing what feels supportive:
– Walking outdoors
– Pilates or yoga
– Light strength work for muscle + bone health
More isn’t always better — consistency is.

4. Prioritise Sleep
Sleep can be disrupted during perimenopause — but small habits help. My go-to sleep tips:
– Keep a regular bedtime
– Sleep in a dark, cool room
– Limit caffeine + alcohol
– Reduce screens at night
– Enjoy calming herbal teas (chamomile, lemon balm)

5. Supplements (When Needed)
My go-to’s are:
– Magnesium
– Omega-3s
– Vitamin D
– B-complex vitamins
– Probiotics
– Marine + Grass Fed collagen
– Vitamin C
– Melatonin (low dose, practitioner-guided)
Supplements should support a good foundation — not replace it.

6. Support Heart Health
Menopause is also a time when cardiovascular health becomes especially important. As oestrogen levels decline, the risk of changes to cholesterol, blood pressure and insulin sensitivity can increase — often quietly, without obvious symptoms. My go-to’s are:

– Mediterranean diet (oily fish, leafy greens, olive oil, avocado, nuts, beans)
– Magnesium (blood pressure, heart rhythm regulation, anti-inflammatory)
-Taurine (blood pressure regulation, anti-inflammatory)
– COQ10 (energy production, blood pressure regulation)
– Red Yeast Rice (cholesterol reduction)

7. Weight Training Matters
Strength training isn’t about lifting heavy or bulking up — it’s about protecting your future body. The benefits during perimenopause and menopause include:

– Preserving lean muscle mass
– Supporting bone density and reducing fracture risk
– Improving insulin sensitivity and metabolic health
– Helping regulate cholesterol levels
– Supporting posture, balance and everyday strength

Even 2–3 short sessions a week using bodyweight, resistance bands or light weights can make a meaningful difference. Strong muscles support healthy bones, joints, hormones and confidence — and that’s something I believe every woman deserves.

A Gentle Reminder
Before making major changes, I always recommend a medical check-up and blood tests to identify nutrient deficiencies or hormonal imbalances. This information helps you personalise your approach and get better results.

My Philosophy
Menopause is not the end — it’s a reset.
When we nourish the body properly, move with intention and slow down where needed, this stage of life can feel strong, grounded and energised.

Eat well. Move daily. Live well.

— Teresa x