Free Soul’s Guide to Managing Menopause

At Free Soul we champion women’s health everyday, not just on national awareness days. We believe in creating a safe space for women to discover expert advice (from us and one another), as well as providing you with a range of nutritionist-formulated products that will actually make a difference to your daily routine.

Menopause can be seen as an unspoken subject, something many of us know nothing about until we experience it. But the reality is, the symptoms experienced throughout perimenopause (the lead up to menopause, when women’s periods stop due to shifts in female hormones) can be hard. We get it - we’re mostly women here. 

This Menopause Awareness Day we wanted to let you know that if you’re struggling it’s okay to open up. To your friends, partners, doctors - or whoever you feel most comfortable with. You can even open up to us. 

This year the theme is cognition and mood, changes in both of which are triggered by our hormones. We’re experts in balancing hormones through nutrition and natural supplements - plus something new which is coming your way very soon… 

It’s no secret that menopause is not a chapter that many women look forward to in their lives, these are our top tips for easing your symptoms and facing menopause head on.

Your nutrition has never been so important

Often during menopause, women experience weight gain due to declining oestrogen levels, age-related loss of muscle tissue and lifestyle factors such as diet. Therefore, during menopause, it’s important to opt for a balanced diet including wholefoods, fruits and vegetables. 

Try to make sensible choices to get in the all important nutrients. Protein-rich foods, vitamin B12 levels, which can be found in fortified cereals and rice to promote muscle repair and energy. Essential fatty acids from greens and whole grains, iron and vitamin D to boost cognitive function and mood.

Get your Zzzz’s

Unfortunately, sleep disorders plague 39-47% of perimenopausal women and 35-60% of postmenopausal women, with the most common issues being hot flushes, insomnia and sleep-disordered breathing according to Sleep Foundation.

Increased levels of the amino acid tryptophan can lead to increased melatonin and serotonin, thus enhancing sleep quality and quantity. Tryptophan can be found in kale, bananas, mushrooms, peas and almonds, all of which can be easily integrated into your vegan diet and can support a great night’s sleep. It can also be found in our Free Soul Natural Sleep Complex, if you are finding it hard to integrate into your daily routine.

Try to stress less

It seems that a staggering number of women suffer mental health symptoms as a result of menopause; a 2020 study conducted in Brazil uncovered that 58% of women aged 45–55 who were experiencing perimenopause had anxiety symptoms. In the same study, 62% experienced symptoms of depression. 

Interestingly, the brain doesn’t use the amino acid tryptophan to support good sleep alone; it also uses it to provide feelings of happiness and positive mental well-being through serotonin production.

To encourage ideal levels of tryptophan and reduce anxiety during menopause, your diet must include a combination of proteins along with complex carbohydrates such as fruit, vegetables, whole grains and legumes.

**At Free Soul, your well-being is our priority, and although we pride ourselves on our expertise in women's health and wellbeing, it is important to acknowledge the individuality of each person. Features published by Free Soul are not intended to treat, diagnose, cure or prevent any disease, or replace the advice of your GP. We always recommend consulting with a healthcare provider if you encounter any health concerns, and we’ll always be here to support you so you’re never alone on your journey.