Menopause Support: How to Navigate the Change Naturally and Feel Like Yourself Again

Menopause is one of the biggest hormonal shifts we go through in life, and despite it having so much more attention in recent years, it’s still so often misunderstood or dismissed. It isn’t just about hot flushes or periods stopping, it’s a slow, whole-body transition that can affect sleep, energy, mood, memory, skin, digestion, and more. It doesn’t happen overnight either. For many women, the changes start gradually in their 40s and continue into their 50s and beyond.

The good news is that there are many ways to support yourself naturally through this phase of life and if you take it as an opportunity for focusing on self-care, it could be the start of a much healthier phase of life. There are many aspects of wellbeing that can come into focus during this time and because you might be feeling more in need of support than usual, you will be far more attuned to them. The way you eat, move, rest, and regulate stress all make a huge difference.

This blog explores some of the most effective ways to feel more like your real authentic self during menopause and beyond, including lifestyle habits, emotional support, and gentle herbal remedies that work in harmony with your body.

Understand What’s Actually Happening

Menopause is defined as the point when your periods have stopped, but the perimenopause transition leading up to that can last several years. During this time, oestrogen and progesterone levels fluctuate, which can affect your brain, metabolism, skin, bones, nervous system and sleep cycles.

You might experience:

• Irregular periods
  
• Hot flushes and night sweats
  
• Mood swings, anxiety, or low mood
  
• Brain fog or forgetfulness
  
• Sleep disruption
  
• Weight gain or changes in body shape
  
• Fatigue and low motivation
  
• Joint pains and skin changes
  

These symptoms are caused by real shifts in the body that need support, and if you can make space to listen to what your body is asking for, you can end up feeling healthier and more fulfilled than you have for some time.

Start with the Foundations

Supporting yourself through menopause means tuning into what your body is asking for. And it starts with the basics:

1. Blood Sugar Balance

Keeping your blood sugar steady helps stabilise mood, reduce cravings, support energy and reduce the hormonal rollercoaster. That means eating meals that include protein, healthy fats and fibre, avoiding processed sugars and avoiding long gaps between meals.

Simple swaps like having a boiled egg or hummus with oatcakes as a snack, instead of a sugary treat, can make a massive difference.

2. Prioritise Sleep

Sleep often becomes more disrupted in perimenopause, but it’s also when your body does most of its repair work. Support your sleep by getting outside first thing in the morning, avoiding screens late at night, and keeping your bedroom cool and quiet. Herbal remedies like chamomile or oat straw can be helpful here.

3. Move in a Way That Feels Good

Movement helps boost mood, support bone density, improve circulation, and keep the lymphatic system flowing. It doesn’t need to be intense, and even short bursts are helpful. Walking, stretching, yoga, biking and dancing all count.

4. Build in Rest and Nervous System Support

This phase of life often coincides with stress from other areas like work, family and ageing parents. Building in small, regular moments of rest helps reset your system. Try:

• Deep breathing before meals
  
• Sitting outside for five minutes with a warm drink
  
• Gentle journaling or mindfulness
  

Emotional Resilience: This Isn’t Just Physical

Menopause often brings up emotional themes like identity, purpose, relationships, grief, and change. It’s a time that asks us to slow down and tune in.

Making space for emotional wellbeing can look like:

• Talking to other women who’ve been through it
  
• Counselling or coaching
  
• Redefining boundaries in your life
  
• Spending more time on things that make you happy or purposeful
  

You don’t need to feel alone, and you don’t need to navigate this journey without support.

Supportive Herbs to Ease the Transition

Many herbs have a long tradition of use for supporting women through hormonal transitions. They work gently, helping your body regulate and adapt, without the side effects of stronger medications.

Two formulas I often recommend in practice are Hello Menopause and Hello Daily Balance. They’re designed to work together with one supporting hormonal balance, and the other supporting overall vitality and metabolism. Some women will decide to take HRT to help manage symptoms through the hormonal transition, but as with anything pharmaceutical I would always encourage you to try a natural alternative first. Herbal blends work with your body and are really powerful, without causing side effects that can come from the way that medications push your body to do something it wouldn’t be doing naturally. Whether you decide to take a Herbal Menopause blend like Hello Menopause, or use HRT instead, our Hello Daily Balance formula contains a mixture of herbs that support your bones, bladder and brain as well as your thyroid, metabolism and weight regulation and is designed to work alongside Hello Menopause or HRT.

Hello Menopause

This blend includes calming and balancing herbs like oat straw, red clover, lemon balm and angelica. It’s a gentle daily capsule that helps ease common symptoms like hot flushes, mood swings, and night sweats. Red clover offers natural phytoestrogens, while oat straw and lemon balm help regulate the nervous system.

Hello Daily Balance

This is your all-round support formula. With ingredients like peony, fucus (seaweed), raspberry leaf, calendula, and dandelion root, it supports the liver, thyroid, metabolism, skin and energy. If menopause has left you feeling flat, tired or foggy, this can be a helpful daily addition.

Together, these blends support your whole system gently and naturally.

Other Simple Ways to Feel Better Now

Eat to Nourish, Not Restrict

This is not the time for dieting. Your body needs nutrients. Focus on whole foods, good fats, leafy greens, and enough protein.

Hydration Matters

Dry skin, dry eyes, sluggish digestion can all be improved by drinking more water and including mineral-rich teas.

Track Your Cycle

Even if your periods are irregular, keeping a record of your symptoms can help you notice patterns and track improvements.

Support the Gut

Fermented foods like kefir, sauerkraut or live yoghurt can help reduce bloating and support hormone clearance.

Give Yourself Permission to Slow Down

Productivity isn’t the only measure of your worth. You are allowed to rest, recalibrate and reimagine what life looks like going forward.

This Is a Time of Wisdom and Transformation

Menopause is not the end of something to be grieved; it’s the beginning of an exciting new phase. It asks us to let go of the things that are not working for us in our life, and start listening to what we really need.

You can support yourself through this transition with kindness, nourishment, and daily habits that help you feel calm, clear and well-resourced. Natural supports like Hello Menopause and Hello Daily Balance are there when you need them, but the most powerful changes often come from how you choose to live day by day.

There is strength in softness. There is clarity in slowing down. And there is so much more ahead of you.

You don’t have to do it all perfectly. Just start with one thing that feels supportive today and build from there.