What Really Works for Menopause Symptoms Relief.
We spend so much of our lives being told there’s a “most effective treatment” for menopause symptoms (hot flushes, night sweats, mood swings, brain fog, to name but a few) like hormone replacement therapy, herbal remedies, bioidentical hormones… the options seem endless, and the advice can feel confusing and overwhelming.
Here’s what I’ve learned through experience: menopause is a natural process, not a medical failure.
Rushing to fix it with prescription medicines or supplements that mimic estrogen isn’t always harmless, many have harmful side effects.
Our bodies are incredibly sensitive to what we put in them.
Ultra-processed foods, inflammatory ingredients such as seed and vegetable oils – read more about these HERE, and even certain natural supplements that are estrogenic can actually worsen symptoms and fuel estrogen dominance during perimenopause.
Relief doesn’t always come from “treatment options” alone.
It comes from paying attention, noticing patterns, and making small, deliberate shifts in how we live, eat, and respond to our hormonal changes.
In this post, I want to take you through the step-by-step process I use to navigate menopause thoughtfully, not chasing quick fixes, not following one-size-fits-all advice, but learning to work with my body, and now I adapt this approach with my clients to each unique menopause experience.
Observing Symptoms Without Judgment
The first shift that made a real difference for me wasn’t a pill, a supplement, or hormone therapy, it was slowing down enough to notice what was really happening in my body and mind.
Hot flushes that hit mid-afternoon, night sweats that left me drenched in the middle of the night, mood swings that seemed to appear out of nowhere… these weren’t random annoyances. They were messages.
I decided to remove my hormonal birth control coil. I knew I needed a clearer picture of what my body was doing on its own.
My cycle was irregular, and at first that felt confusing until a business coach I was working with introduced me to the moon cycle.
Aligning my observations with the rhythm of the moon gave me a framework, a sense of order, and I began adapting this practice not only for myself but eventually for my clients too.
I started keeping a simple log, you can download it for free HERE, tracking not just what symptoms appeared, but when, what I had eaten, how stressed I felt, and even how I had slept.
Through each moon cycle, patterns slowly revealed themselves.
I had always thought I was careful about avoiding ultra-processed foods, but once I began reading labels more closely, I realised how many inflammatory ingredients were still sneaking in.
Cutting these out made a noticeable difference.
Noticing these shifts without judgment, resisting the urge to blame myself or panic, was incredibly empowering.
This phase is all about curiosity, not just action. It’s about becoming aware of how your body responds, what triggers flare-ups, and what small moments of relief feel like.
By observing first, you create the foundation for thoughtful experimentation, instead of reacting to every hot flush or night sweat with another supplement or quick-fix treatment
Questioning Conventional Advice
Once I started observing my symptoms and finding patterns, the next step was to question everything I thought I “should” be doing.
At the end of 2023, my stepdaughter was diagnosed with breast cancer. Thankfully, she is all clear now, but at the time, it prompted me to research holistic approaches and alternative treatments to support her.
Already familiar with hormones, I became fascinated with how estrogen works, how powerful it is during reproductive years, how important progesterone is to counterbalance it (read more about progesterone vs estrogen HERE) and how potentially harmful HRT can be when the body no longer needs it for reproduction.
I discovered that continuing to add estrogen through supplements such as black cohosh and red clover, alternative therapies, or phytoestrogenic foods during perimenopause can actually prolong hormonal imbalance rather than support a calm transition.
The statistics are sobering: breast cancer rates have risen sharply in recent decades, and research links this increase not just to genetics but also to estrogen dominance from prolonged exposure, poor detox pathways within the body, phytoestrogens marketed as “superfoods,” and inflammatory ingredients in ultra-processed foods.
Our bodies are finely tuned; we are not failing when estrogen levels drop. Humans, and interestingly whales too, are the only species that experience menopause, all other species die once their child bearig years are over.
To me this suggests there is a purpose beyond reproduction. Our post-reproductive years are a time for growth, reflection, and stepping fully into the woman we are meant to become.
The menopause transition is about curiosity, exploring who you are without all the hats you wear.
Your unique set of menopause symptoms are signals.
By paying attention to your body, noticing patterns, and learning what truly supports you, you reclaim your authority over this natural transition.
It’s not about chasing the “most effective treatment” or following every trend. It’s about tuning in, experimenting gently, and embracing the emerging version of yourself, the post-menopausal woman you are meant to become, rather than masking or rushing the process.
Step-by-Step Mental Shifts
Once you’ve noticed your symptoms and started questioning conventional advice, the next stage is about shifting how you relate to your body and your experience.
This isn’t about fixing anything overnight; it’s about small, deliberate mental shifts that create space for clarity, curiosity, and self-trust.
1. Pause and Observe
Before trying another supplement, treatment, or quick fix, pause. Notice your thoughts, your emotions, and the signals your body is sending. Journaling, reflecting with the moon cycle, or simply taking a moment each day to check in can help you see patterns you might have missed.
2. Explore Without Pressure
Give yourself permission to explore what feels supportive, without the pressure of “results.” Notice how different foods, daily habits, or rhythms affect your energy, mood, or sleep. Experiment gently, with curiosity rather than judgment.
3. Notice What Truly Supports You. Some practices that worked in the past—diets, supplements, routines—may no longer serve you. By tuning in carefully, you can see which approaches genuinely support your body, mind, and overall health in this new phase of life.
4. Reflect and Adjust
Reflection is key. Take time each week to consider what felt helpful, what felt neutral, and what intensified discomfort. These insights guide your next steps and help you make conscious choices aligned with your body rather than external pressures.
5. Embrace Your Emerging Self
Above all, notice the woman you are becoming beyond the reproductive years. Menopause is a transition, yes, but it’s also an invitation to step fully into yourself, honour your body’s wisdom, and redefine what thriving looks like for you.
Reflection, Integration, and Building Your Mindset
The full moon phase of the moon cycle is a powerful time for the mind.
It’s an opportunity to step back, reflect, and notice where your beliefs, expectations, or daily habits might be influencing your menopausal transition.
This phase is about perspective shifts, questioning conventional advice, and strengthening self-knowledge and intuition.
Do you find yourself reaching for supplements, calling the GP or trying the latest menopause treatment at every new symptom?
By slowing down and tuning into your own experience, you can reclaim your sovereignty, trust your instincts, and respond thoughtfully rather than reactively.
Understanding your body, how it reacts to hormone fluctuations, and lifestyle choices, without rushing to solutions, builds confidence and resilience that will support you through perimenopause and beyond.
In my weekly emails, I guide my subscribers through small, manageable steps they can integrate into their lifestyle in a way that aligns with their daily life. Download any of my free resources to join my list.
You don’t need to follow every trend in menopause treatments, herbal remedies, or dietary supplements.
Instead, notice what truly supports you is it adjusting inflammatory foods, refining sleep habits, or tuning into your menstrual cycle (or the moon cycle) and hormone patterns.
Gradually make these insights part of your life.
Bringing Awareness into Daily Life
One of the most powerful shifts I’ve noticed in myself and my clients is the connection between mindset and lifestyle.
Menopause is not just about hormone levels or physical symptoms; it’s about how daily choices affect your hormone levels and, by extension, energy, mood, and overall health.
Diet, sleep, stress, and even the supplements you take all influence hormone balance. By paying attention to these factors, you can support your body through the menopausal transition in a natural, sustainable way.
It can start with simple, mindful actions: ensuring adequate vitamin D, supporting natural movement, and choosing a well-balanced diet rich in nutrients while avoiding inflammatory ingredients found in ultra-processed foods.
Even small reductions in phytoestrogens or estrogenic supplements that may exacerbate hormonal imbalance can make a noticeable difference in energy, mood, and sleep.
It’s also about recognising how our minds interact with our symptoms. Mood changes, brain fog, or sleep problems are not just “side effects” to tolerate; they are signals to slow down, reflect, and act with intention.
Journaling, noting patterns, and tracking triggers allows you to integrate insight into everyday life.
Over time, these small, conscious choices compound, creating a lifestyle that naturally supports hormone harmony and overall wellbeing.
Combining self-observation with lifestyle adjustments and mindful reflection, you shift from reacting to your symptoms to actively co-creating the menopause experience you want.
You move from chasing temporary fixes to building long-term resilience and self-trust.
This is the ultimate form of empowerment in the menopausal transition, honouring and understanding your body and making choices that genuinely align with your post-reproductive years and the woman you are becoming.
Invitation to Curiosity
To wrap up, menopause is not a problem to fix; it’s an invitation to explore, notice, and understand your body and mind in a new way.
This is your opportunity to step out of the roles you usually inhabit—daughter, sister, mum, co-worker—and connect with who you are at your core.
Take a moment to observe without judgment: which habits, foods, or daily routines support your energy, mood, and overall health?
Which ones leave you feeling depleted or amplify symptoms?
This is where self-knowledge becomes power, helping you make conscious choices rather than reacting to every change in your body.
You don’t need to follow every trend in menopause treatments, supplements, or dietary advice.
Focus on learning what works for you, adjust inflammatory ingredients in your diet, tune into your hormone patterns and support your long term health.
By experimenting thoughtfully and reflecting on what helps, you gradually build resilience, intuition, and confidence.
Question assumptions, integrate small, sustainable shifts, and you’ll take back your sovereignty over your menopausal transition. Step into this phase as an active participant in your health and wellbeing, trusting that each insight is a building block for the post-menopausal woman you are meant to become.
If you’re ready to stop guessing and start moving forward, the Peri-Menopause Clarity Session might be your next step. In 30 minutes, for just £45, you could save months of trial and error. Book Now.
