For the past two years, I have been tracking this journey of the change. I’m learning even more to listen to my body, what it needs, what is craves, what helps, and what doesn’t. The list has everything currently working for me to manage menopausal symptoms. Some of them I mentioned before, which you can read when you have time. I wanted to share an update to let you know how things are going now and include the research I collected of the subsequent benefits.

In short, here is what’s happening. Hot flashes and night sweats are minimal. My skin is more hydrated. Energy levels have increased. Stress is reduced and rest is less interrupted. Digestion has improved. Weight and inflammation are balancing out. My “cravings” are really what my body needs at the moment. I buy organic whenever possible. I do my best to avoid soy ingredients in the products I buy since they cause me to an inflammation response (itchy mouth & throat, hot flashes). Bottom line is when I eat, use, or do these things in this list, I feel better!

I pray you are encouraged to listen to your body, eat wisely, seek effective relief, move to music, find joy, thrive everyday, rest well, and be blessed!

Om Mushroom Superfood Master Blend, Organic 10 Mushroom Complex & Adaptogens Powder – supports overall health, immunity, focus, energy, cognition, performance, hormonal balance, inflammation reduction

Banyan Botanicals Organic Manjistha Powder (Rubia cordifolia) – cleanses the blood & lymph

Filtered or spring water – hydration, cleansing, digestive aid

Lime water – squeeze small lime into water for hydration, skin dryness, hot flashes, immunity, low acidity

Coconut water – hydration, electrolytes, hot flashes, bone health, cholesterol balance

Mineral water – hydration, bone health, cardiovascular health, blood pressure regulation, essential minerals

Flaxseed gel with Bob’s Red Mill Organic Whole Flaxseed – scalp, hair & skin application, cooling effect, natural moisturizer, calm irritation (My homemade recipe: 1/4 c. whole flaxseeds + 2 cups water. Boil till bubbling 5-6 minutes. Strain liquid from seeds into a heatproof glass container. Let cool uncovered before refrigerate. Gel consistency increases as it settles. Stir in few drops to 1 teaspoon jojoba oil and a 10-20 drops essential oil of choice for natural preservation. Cover and refrigerate. Usually lasts for one week.)

Chaism Ceremonial Grade Matcha Green Tea Powder (Premium First Harvest USDA Organic Gluten-Free Vegan, 100% Pure Unsweetened No Additives) – antioxidant, anti-inflammatory, skin health, cravings control, calming/balancing effect, hormonal balance, energy, bone health

XPRS Nutra Organic Kelp Powder (Ascophyllum Nodosum), Seaweed Powder Rich in Iodine, Immune Vitamins and Minerals, Food Grade Sea Kelp Supplement Vegan Superfood for Skin Care – bone health, hormonal balance, hot flashes, thyroid health, fatigue, vital nutrients

Cabbage/coleslaw mix (green cabbage, red cabbage, carrots) – help regulate estrogen levels and hormonal balance, estrogen metabolism and detoxification, liver detoxification, fiber, antioxidants, gut health

Artichokes (canned, quartered) – improved cholesterol levels, weight control by improving colon function, blood sugar & fats, digestive aid, antioxidants, mineral absorption to improve bone health and prevent anemia

Tomatoes – antioxidants, nutrient dense, alleviate menopause symptoms, improve heart health, rest & metabolism

Mini sweet peppers medley – vitamins, antioxidants, reduce oxidative stress and inflammation, bone health, digestive aid, hormonal balance, heart health

Red onions – prebiotic helps gut bacteria, gut health, antioxidants, improve digestion, improve bone density, hormonal balance

Kalamata Olives – antioxidant, anti-inflammatory, reduce hot flashes & night sweats, mood balance, gut health, improve cholesterol, regulate blood sugar

Capers – antioxidants, vitamins & minerals, alleviate hot flashes & dryness, bone health, cell damage protection, reduce inflammation

Olive oil, extra virgin – heart health, bone health, hormone regulation, energy regulation

Navel oranges – hot flash relief, bone health, mood balance, immune support, antioxidants, may delay onset of menopause

Grapefruit – antioxidants, heart health, blood sugar balance, reduce blood pressure & cholesterol, improve mood & memory

Berries – antioxidants, hormone balance, blood sugar balance, improve mood, heart health, skin health, joint health

Apricots – reduce hot flashes, offset estrogen decline, full of nutrients, gut health

Pink Lady Apples – balance sweet cravings, reduce hot flashes, fiber, vitamins & minerals, hydration

Pears – antioxidants, hormonal balance, fiber, vitamins & minerals, gut health, heart health, weight management

Salmon, wild caught packed in water, use skin & bones – nutrient packed, inflammation reduction, curtail hot flashes, bone health, joint health, heart health, mood & mental health, bone health, protein helps maintain muscle mass

Mackerel, wild caught packed in water, use skin & bones – nutrient packed, inflammation reduction, curtail hot flashes, bone health, joint health, heart health, mood & mental health, bone health, protein helps maintain muscle mass

Smoked oysters, wild caught packed in extra virgin olive oil – hormonal stimulation, health of nerves, metabolism & blood cells, protein helps supply oxygen to blood, help with energy & hair loss, heart health, immune health, eye health, bone health, improve thyroid function & metabolism

Chicken – lean, high protein, weight management, muscle mass, bone health, nerve health, improve mood & energy levels, reduce iron deficiency & anemia

Turkey – nutrient rich, lean, high protein, weight management, heart health

Lamb – protein & vitamin rich, bone health, anti-inflammatory, heart health, brain health, muscle mass, increase energy levels

Eggs – high quality, complete protein, bone health, brain & memory health, reduce hot flashes

Beans (black beans, chickpeas, kidney beans (red or white), pinto beans) – protein source, nutrient & mineral dense, fiber, antioxidants, can help alleviate menopause symptoms like hot flashes, heart health

Sweet Potatoes – nutrient dense, hormonal balance, antioxidant, reduce inflammation, maintain blood sugar, weight management, energy level control, fiber, aid digestion, skin health

Cottage cheese – protein rich, calcium & bone health, help mood & sleep, weight management

Feta cheese, Mt. Vikos Organic Sheep & Goat Greece brand – high in calcium & protein, bone health, weight management, blood sugar control, lean muscle mass, immunity, help mood & sleep

Parmesan cheese – calcium & protein dense, bone health, gut health, weight management

Sourdough bread – improve digestion & nutrient absorption, easy to digest, help deliver nutrients to body, blood sugar control, antioxidants, reduce cell damage, promotes healthy aging

Naan, Stonefire Naan Rounds – fiber, blood sugar control, reduce hot flashes, simple ingredients with essential vitamins & nutrients

Himalayan salt – rich in 84+ minerals, relaxation, stress relief, hydration of body & skin, hormonal balance

Black Pepper – nutrient absorption, anti-inflammatory

Cumin – antioxidant, anti-inflammatory, vascular health, bone health, hormonal balance, reduce hot flashes

Turmeric – reduce hot flashes, helps overall menopause symptoms, hormonal balance, vascular health, improve fat & glucose levels, weight management

Dill – reduces hot flashes & mood swings, improves cognitive & memory function

Italian seasoning blends – antioxidants, anti-inflammatory, protect cells

Indian spice blends – antioxidants to help manage menopause symptoms overall

Cajun spice blends – antioxidants for blood flow

Berbere Ethiopian spice blend – antioxidants for blood sugar control, blood flow

Ginger – reduce night sweats & hot flashes, digestive aid, mood control, reduce bloating,

Cinnamon – improve insulin sensitivity, reduce hot flashes & night sweats,

Cardamom – reduce inflammation, improve cholesterol levels, improve metabolism

Smoked Paprika – nutrient rich, antioxidant, flavor enhancing without heat, reduce inflammation, bone health, weight management

Coriander – fiber, antioxidants, digestive aid, reduce anxiety, blood pressure regulation, blood sugar control, help infections, heart health, brain health, skin health

Garlic – antioxidants, heart health, bone health, reduce hot flashes

Dark chocolate – antioxidants, mood control, heart health, blood pressure regulation, boost metabolism, weight management, cell damage protection

Cacao – antioxidants, anti-inflammatory, mood control, weight management, reduce body fat mass, improve sleep, heart health, improve cognitive function

Honey, organic raw or Manuka – antioxidants, anti-inflammatory, alleviate hot flashes, digestive aid, bone health,

Agave – prebiotic that helps gut bacteria, gut health, low glycemic index meaning less drastic effect on blood sugar levels

Smoothie Bowls – nutrient dense, full of antioxidants, alternative to traditional dessert or ice cream (I prefer coconut milk base with acas, kale or spinach, topped with fresh fruits, coconut, homemade granola, agave or honey)

Frozen yogurt – easier to digest, full of antioxidants, alternative to traditional dessert or ice cream (I prefer tart, taro, or avocado varieties topped with fresh fruits, pecans or almonds & a little dark chocolate)

Vegetables first – non-starchy vegetables before eating the rest of my meal in order to prepare the gut & avoid blood sugar spikes (I us switch between cabbage slaw with artichokes & tomatoes, artichokes with capers & kalamata olives, or mini sweet peppers)

Cooler baths & showers – manage hot flashes & night sweats, lower body temperature, alleviate stress & anxiety

Coconut oil, organic, fractionated for hair & skin, solid for cooking, internal & beauty uses – light moisturizer that absorbs easily, safer alternative to hormone, chemical based products, hormonal balance, thyroid support, gut health

Stretching – overall management of menopause symptoms, increase flexibility & range of motion, reduce pain, stress reliever, improve blood circulation, activities such yoga, pilates, body stretches

Full body movement – overall management of menopause symptoms, activities such as walking, dancing, power move exercise utilizing upper & lower body at the same time, stepper exercises, elliptical, cardio kickboxing

Strength training – overall management of menopause symptoms, activities such as body weight exercises, light dumbbell weights repetitions, kettle bell, weighted balls, resistance bands, stability ball

This information is based on personal experience and research. Consult professional help for solutions, options, and treatment in order to maintain optimal health.

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