Menopause isn’t an ending, it’s a transformation. While your body may feel different, this stage of life can be one of renewal and strength when you nourish yourself with intention.
As I was taught at the Nutritional Therapy Association (NTA), our bodies are designed to heal and thrive when given the right building blocks—nutrient-dense food, balanced blood sugar, and support for digestion and hormones. Here’s how to apply those principles to thrive in post-menopause.
- Support the Nutritional Foundations
The NTA emphasizes five key foundations:
- Digestion
- Blood Sugar Regulation
- Mineral Balance
- Fatty Acid Balance
- Hydration
As hormones shift, these systems need extra care.
Digestion: As stomach acid naturally declines with age, you might absorb fewer nutrients. Slow down while eating, chew thoroughly, and consider adding digestive bitters or apple cider vinegar before meals.
Blood Sugar: Estrogen helps regulate insulin, so when levels drop, you may experience more sugar cravings or energy dips. Keep your meals balanced with protein, healthy fats, and fiber to stay steady and focused.
- Focus on Nutrient Density, Not Restriction
Menopause isn’t the time for dieting—it’s the time for deep nourishment. Choose foods close to their natural state and packed with vitamins, minerals, and antioxidants.
Nutrient-dense foods include:
- Protein: Grass-fed beef, wild salmon, pastured eggs, and lentils to maintain muscle and bone health.
- Healthy fats: Avocados, nuts, seeds, olive oil, and wild-caught fish to support hormones and brain health.
- Mineral-rich foods: Leafy greens, pumpkin seeds, sardines, and sesame seeds for calcium and magnesium.
- Phytoestrogens: Flaxseeds, fermented soy, and legumes can gently support hormonal balance.
- Colorful vegetables: Bright produce supports liver detox and hormone metabolism.
- Support Gut and Liver Function
Your gut and liver work together to detoxify and eliminate used hormones. When these systems slow down, hormonal symptoms can worsen.
- Gut health: Eat fermented foods like sauerkraut, kefir, and yogurt, and prebiotic fiber from onions, garlic, and asparagus.
- Liver support: Add cruciferous veggies (broccoli, Brussels sprouts, kale) and drink plenty of water. Reduce/eliminate alcohol and processed foods to give your liver space to function optimally.
https://farmorpharma.com/stomach-acid-and-why-you-need-it/
- Balance Blood Sugar for Hormonal Harmony
Fluctuating blood sugar levels can amplify menopause symptoms like hot flashes, mood swings, and insomnia.
Try these strategies to stabilize your metabolism:
- Avoid constant snacking—allow time between meals.
- Cut back on refined carbs and added sugar.
- Pair carbohydrates with protein and healthy fats.
- Consider intermittent fasting if your adrenals are well-supported, if not or you are not sure, skip this!
https://farmorpharma.com/hormones-and-blood-sugar-how-you-can-prevent-a-hormonal-disaster/
- Replenish Key Nutrients
With age, certain nutrients become even more vital:
- Vitamin D3 + K2 – bone, immune, and mood support
- Magnesium – relaxation, sleep, and energy production
- Omega-3 fats – heart and brain health
- Collagen or bone broth – joint and skin support
I can help you assess nutrient gaps and design a personalized plan.
https://farmorpharma.com/show-me-how-my-appointments-with-you-help-me-to-regain-my-health/
- Lifestyle: The Hidden Nutrients
Nutrition is powerful—but lifestyle seals the deal.
- Move often: Strength training, yoga, or walking help protect bones and improve mood.
- Prioritize sleep: Aim for 7–8 hours to support hormone balance and energy.
- Manage stress: Chronic stress depletes adrenal function and can worsen menopausal symptoms. The reason? Your adrenals take over from the ovaries in making your hormones in menopause.
Try mindfulness, journaling, or simply spending more time outdoors.
Embrace This Chapter with Confidence
Menopause doesn’t have to mean slowing down—it can mean tuning in. When you nourish your foundations, balance your blood sugar, and embrace nutrient-dense foods, your body will reward you with renewed energy, focus, and vitality.
You’ve earned this stage of wisdom. Now it’s time to fuel it well.
Disclaimer: This article is for educational purposes only and is not intended to replace medical advice. Always consult with your healthcare provider or a certified Nutritional Therapy Practitioner before making significant dietary changes.
This months recipe popped into my head this week, because I used to make it on Halloween! The dish could remain on warm in the oven while one person takes the children trick or treating, and another stays at home to answer the door.
Chicken, Beef and Corn Casserole (Pastel de Choclo)
Serves 8 (I halved this recipe to make for just the two of us!)
Ingredients:
6 Tbsp olive oil
11 Tbsp. butter
2 pounds of chicken breasts, cut into ½ inch cubes
1 onion sliced
1 tsp salt
1 Tbsp. oregano
3 pounds Sirloin steak, cut into ½ inch cubes
2 tsp. Paprika
½ tsp oregano
1-1/2 tsp tobacco sauce
1 (12 oz) bag of frozen corn
1 Tbsp sugar (this IS optional)
1 tsp salt
6 cups onion, chopped
12 pitted black olives, sliced in half longways
4 eggs, hard boiled and sliced
Heat 2 Tbsp. olive oil and 3 Tbsp. Butter in a large skillet and brown chicken on all sides.
Add 1 cup of sliced onion, 1 tsp salt and 1 Tbsp. oregano; sauté until the onion is golden brown. Remove all from skillet and set aside.
In the same skillet, heat 2 Tbsp. olive oil and 4 Tbsp. Butter and brown the beef. Season with 1/2 tsp salt, 2 tsp paprika, ½ tsp. oregano and 1-1/2 tsp tobacco sauce.
Cover and cook, stirring often, until the beef is tender. Set aside.
Combine the frozen corn with 1 Tbsp of sugar, ½ tsp salt and 4 Tbsp of butter in a heavy pot, cook stirring constantly until the mixture boils and thickens. Set aside.
Sauté 6 cups of chopped onions in 2 Tbsp of olive oil and 4 Tbsp. of butter until golden brown.
Combine the beef mixture and turn it all into a 3-quart casserole dish.
Arrange the olives and the sliced eggs over the beef mixture; place chicken mixture on top and then cover with the corn mixture.
Bake at 400 degrees F until the top is golden brown, about 25 minutes.
The NTA emphasizes five key foundations:
- Digestion
- Blood Sugar Regulation
- Mineral Balance
- Fatty Acid Balance
- Hydration
As hormones shift for women in their 40’s and 50’s, these systems need extra care.
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