Embracing Menopause Naturally Tips for a Symptom-Free Journey
- bodyunearthed
- 6 days ago
- 4 min read
Menopause often comes with a reputation for discomfort and disruptive symptoms. Hot flashes, mood swings, fatigue, and sleep problems are commonly expected as inevitable parts of this life stage. But what if these symptoms don’t have to take center stage? What if supporting your body deeply could help you glide through menopause with ease, or even without noticeable symptoms at all?
This post shares how I approached menopause not by forcing my body to resist change, but by nurturing it in ways that allowed symptoms to stay away naturally. I’ll explain practical steps, lifestyle shifts, and mindset changes that made this possible. If you want to learn how to support your body for a symptom-free menopause, keep reading.
Understanding Menopause Beyond Symptoms
Menopause marks the end of menstrual cycles, typically occurring in women between 45 and 55 years old. It’s a natural biological process, not a disease. The symptoms often associated with menopause arise because of hormonal shifts, especially the decline in estrogen and progesterone.
Instead of viewing menopause as a battle against symptoms, I chose to see it as a transition that my body was ready to make. This mindset shift was crucial. It allowed me to focus on supporting my body’s needs rather than trying to suppress or ignore what was happening.
How I Supported My Body Naturally
1. Nourishing with Whole Foods
Food became my first line of support. I focused on a diet rich in:
Fresh vegetables and fruits for antioxidants and vitamins
Whole grains for steady energy
Healthy fats like avocados, nuts, and olive oil to support hormone production
Plant-based proteins and legumes
I avoided processed foods, excessive sugar, and caffeine, which can trigger hot flashes or mood swings. For example, replacing my afternoon chocolate habit with herbal tea helped calm sudden temperature spikes
2. Prioritising Restful Sleep
Sleep disturbances are common during menopause, but I found ways to improve my sleep quality:
Established a consistent bedtime routine
Kept my bedroom cool and dark
Avoided screens an hour before bed
I incorporated daily herbal support to help me sleep more peacefully.
Better sleep helped regulate my mood and energy levels, reducing irritability and fatigue.
3. Moving Mindfully
Exercise was not about intense workouts but about gentle, consistent movement:
Daily walks in nature to lift my mood, calm my nervous system, and keep my body moving with ease
Pilates sessions to lengthen, strengthen, and breathe deeply into my body
Strength training twice a week to stay powerful, resilient, and support strong bones
Pole dancing three times a week to feel strong, capable, and confident in my body — building full-body strength, balance, and bone density while reconnecting with my sensuality, joy, and self-expression
This approach helped me feel grounded and energised without overwhelming my body.
4. Managing Stress with Mindfulness
Stress can worsen menopausal symptoms. I incorporated mindfulness practices such as:
Meditation for 10 minutes daily
Journaling to process emotions
Spending time in nature to reset my mind
These habits lowered my stress hormones and created a calm internal environment.
The Role of Supplements and Natural Remedies
While I prioritised food and lifestyle, I also explored natural supplements after consulting with a healthcare provider. Some that supported me included:
Nettle leaf — for hormonal balance, mineral replenishment, and easing night sweats
Cat’s claw — to support immune function and reduce inflammation
Lemon balm and ashwagandha — for adrenal support, stress management, and emotional calm
Vitamins and minerals like magnesium, zinc, L-lysine, and active folate — for energy, cognitive clarity, bone health, and hormone support
Fish-free omega-3s — for brain, eye, and cardiovascular health
It’s important to remember that supplements are not a cure but can complement a balanced lifestyle.
Listening to Your Body’s Signals
One of the most important lessons was learning to listen deeply to my body. Instead of pushing through discomfort or ignoring changes, I paid attention to:
What my energy levels were telling me
How my mood shifted throughout the day
Physical sensations like temperature changes or digestion
This awareness helped me adjust my habits in real time, supporting my body’s natural rhythms.
Building a Supportive Environment
Menopause is not just physical; it’s emotional and social too. I found strength in:
Connecting with friends who understood this phase
Creating a home environment that felt safe and nurturing
This network helped me feel less isolated and more empowered.
Why Symptoms Didn’t Need to Appear
By supporting my body through nutrition, movement, rest, stress management, and listening, I created conditions where symptoms had less chance to develop or intensify. My body was not forced into resistance but gently guided through change.
This approach is not about denying menopause but embracing it with care and respect. It’s about giving your body what it needs to transition smoothly.
Your Next Step Toward a Symptom-Free Menopause
If you’re feeling curious about how to truly support your body through menopause, I’ve created a guide from my own lived experience — the small changes, the learning, the moments of frustration, and the things that genuinely helped me feel like myself again. This is the kind of wisdom that can’t be taught in a textbook; it’s learned by living it, listening deeply, and responding with compassion. This isn’t about doing everything perfectly, but about honouring your body and offering it the care it’s asking for. Inside, I share practical steps, nourishing recipes, gentle movement, and mindset support that held me through this season.
Download my FREE Symptom-Free Menopause Guide and take a quiet, empowering step toward a more comfortable, supported menopause journey — one rooted in real experience, trust, and self-kindness
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