Menopause made manageable

Natural ways to thrive, not just survive

Menopause is a natural life stage, but it’s not plain sailing for everyone. Many women experience symptoms ranging from hot flushes and poor sleep to anxiety, brain fog and low energy. Fortunately, lifestyle changes, dietary tweaks and a few targeted supplements can make a real difference to how you feel during perimenopause and beyond. Here we explore some natural ways to feel calmer, sleep better and protect your long-term health throughout this time of change.

Navigating the stages
Michelle Walsh is a menstrual cycle nutritionist, women’s hormone coach and cyclical personal trainer. She is based at Horan’s Health Store in Manor West, Tralee, Co Kerry. She says: “First things first: menopause is not an illness. It’s a natural stage of life that around half the population will experience. For many, it can be relatively smooth; for others, it may feel like a turbulent rollercoaster of emotions and symptoms. But one thing is for sure, how we look after ourselves, from stress to nutrition to gut health, can make all the difference in how we navigate it.”

Michelle adds: “Research says the transition can last anywhere from one to nine years. And it doesn’t just happen ‘later in life’. I have seen women in their thirties, forties or even earlier. Menopause itself is defined as the point at when you haven’t had a period for 12 consecutive months. After that, you’re considered postmenopausal. But most of the changes we talk about happen during perimenopause, the lead-up years where hormones begin to fluctuate. Here are the three stages of perimenopause I see:

1. Early perimenopause
Cycles may shorten or change in length. You might notice more anxiety, PMS symptoms, or mood swings. Energy can feel less stable, and sleep might start to be affected. Hello 3am wake-ups!

2. Mid perimenopause
Cycles may become unpredictable; some months you ovulate, others you don’t. Periods can be heavier, lighter, or skipped altogether. This is when symptoms such as hot flushes, brain fog and fatigue may start to creep in.

3. Late perimenopause
At this stage, cycles become very irregular and can stop for months at a time. Night sweats, disrupted sleep, low sex drive, and vaginal dryness may be more noticeable. Once your period has been absent for 12 months, you’ve officially reached menopause. After this comes post menopause, where symptoms may settle but the focus shifts to long-term health: bones, heart and energy.

Keeping a lid on stress
“When the ovaries gradually stop producing oestrogen, the adrenal glands step in,” says Michelle Walsh. “But if your stress levels are high, the adrenals are already maxed out, making cortisol, which leaves less room for hormonal support. Stress isn’t just work deadlines: it’s skipping meals, not sleeping enough, juggling family, or constantly being in busy mode.” Michelle suggests finding some simple ways to support your nervous system when stress is high. These could include:

Morning sunlight and fresh air.
Movement you enjoy: walking, yoga or dancing.
Setting boundaries: learning to rest and say ‘no’.

Taking a holistic approach
“It’s best to take a holistic approach when managing menopause symptoms,” says Liz O’Byrne, a nutritional therapist who works with the Aloe Tree in Ennistymon, Co Clare. “Getting adequate sleep, not smoking, and taking regular exercise, including cardio and resistance training, can help,” she says. Liz also recommends “eating a healthy diet containing adequate amounts of good quality protein, a variety of fresh fruit and vegetables and healthful fats, particularly omega-3 fatty acids.”

Michelle Walsh advises stocking up on phytoestrogen foods, which are plant compounds that gently mimic oestrogen. These include flaxseeds, sesame seeds, soybeans, tofu, chickpeas, lentils, red clover, alfalfa sprouts, oats, apples and berries. She also recommends eating mineral-rich foods such as leafy greens, nuts, seeds and seaweed, which she describes as “the sparkplugs of the body, all vital for bones, mood, and energy”. Gut health is important too, so it’s worth considering probiotics and fibre to support hormone metabolism.

Herbs for hormone balance
“There are some herbs that are known to help alleviate the symptoms that come with menopause,” says Liz O’Byrne.

“Black cohosh can help with hot flushes. Valerian or chamomile might help with sleep issues. Ginseng is known for its mood-boosting qualities and may help to improve quality of life during this time. Evening primrose oil is well known for its role in balancing female hormones and helping to alleviate symptoms such as night sweats and hot flashes. Red clover contains isoflavones that are ‘oestrogen mimickers’ and can help to ease symptoms as oestrogen levels go down. These are just a few of the herbs that may help. A blend of multiple herbs aimed at menopausal women would be a great option for women experiencing symptoms.”

Magnesium: nature’s ally for menopause
“As oestrogen and progesterone hormones decrease in menopause, many women experience symptoms such as sleep disturbance, mood swings, anxiety, and hot flushes,” says Orla McLaughlin, a Nutrition Practitioner with Oriel Marine Extracts in Drogheda, Co Louth. “Magnesium, a vital mineral involved in over 600 biochemical reactions in the body, plays a pivotal role in various bodily functions, including calming the nervous system, promoting better sleep and reducing anxiety. Magnesium also plays a role in regulating temperature control and inflammatory response, which may help reduce the frequency and intensity of hot flushes.

Rich food sources include dark leafy green vegetables (like spinach and kale), raw nuts, seeds, legumes, whole grains, and even dark chocolate or cacao. However, dietary intake alone may not always meet the body’s increased needs during menopause.

For this reason, women may consider magnesium supplements – particularly unbound or free form liquid magnesium, which is easily absorbed and effective in under 30 minutes. Combined with a balanced diet and healthy lifestyle, magnesium can be a simple yet powerful way to support wellbeing through menopause.”

As Michelle Walsh concludes: “Menopause isn’t about losing something; it’s a natural transition. With the right tools, food, and lifestyle habits, this stage can be less about struggle and more about renewal.”

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