Navigating Menopause with Nutrition: A Guide to Wellness | Managing Symptoms & Weight Gain
Menopause can feel confusing, but it does not have to feel out of control. In this podcast conversation with host Rishanka Jones, I share simple, evidence based ways women over 40 can use nutrition and lifestyle to ease menopause symptoms, support skin health and feel more like themselves again.
We talk about the real life issues I see every day in clinic. Low energy, stubborn weight gain, sleep problems, brain fog, anxiety and skin changes that can knock confidence. Instead of quick fixes, I focus on practical menopause support that fits busy lives.
Nutrition that works with your hormones
In the episode I explain how menopause nutrition can make a real difference to:
Weight gain and cravings
Hot flushes and night sweats
Skin dryness and dullness
Brain fog and low mood
We look at why balancing blood sugar is essential for hormonal balance and energy. I share easy swaps like:
Adding protein to every meal
Including healthy fats and fibre
Choosing the types of dairy that support bones, gut health and hormones rather than trigger symptoms
Sleep, stress and brain health
Rishanka and I also explore how sleep, stress and brain health are all connected in menopause. Poor sleep can worsen anxiety, increase appetite and show up on your face the next morning. I share simple tips such as calming evening routines, magnesium rich foods and gentle movement to help the body unwind.
We talk about brain fog, memory slips and concentration dips that many women notice at this stage of life. I explain how targeted nutrition, regular meals and lifestyle anchors can support cognitive function and mood.
Advice for younger women and everyday recipes
Menopause education should start earlier. In the podcast I share why women in their 30s and early 40s benefit from building muscle, eating enough protein and looking after their gut and blood sugar now. This can make the transition through menopause much smoother later.
To keep things practical, I also give quick recipe ideas to support mood and anxiety, using simple foods like kiwi, chia seeds, cottage cheese, nuts and seeds. No complicated cooking, just everyday meals that work hard for your hormones.
Everything is connected
The key message of this episode is that nothing in menopause works in isolation. Food, sleep, stress, movement and skin health are all linked. Small changes in one area can create a positive ripple effect through the rest of your life.
If you would like realistic, science backed support for menopause symptoms, you can watch or listen to my full conversation with Rishanka in the episode below.
Ready for more support?
If you want straightforward, expert backed answers to menopause symptoms, and tips for looking good inside and out, my book Have a Magnificent Menopause is a brilliant next step.
It gives you:
✔ clear nutrition strategies
✔ skin focused wellness tips
✔ realistic habit help
✔ quick wins you can use right away
Find it via the link below
It’s like having a women’s health expert by your side when you need it most.