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The Power of Vitamins & Wholefoods During Menopause

Unlocking the Power of the Good Stuff

Unlocking the Power of Vitamins and Whole Foods During Menopause

Navigating menopause can feel like a rollercoaster. Hormones shift, energy dips, and suddenly it seems like our bodies are changing in ways we don’t recognise. But what if the key to balancing these changes lies not just in managing symptoms, but in fuelling our bodies with the right nutrients? Vitamins and whole foods can play a transformative role in supporting us during this time, helping us to regain control and vitality. Here’s how some essential vitamins and nutrients—particularly Vitamins D, C, B, and magnesium—can be game-changers for us during mid-life.

Vitamin D: The Sunshine Vitamin

Vitamin D is often referred to as the “sunshine vitamin” because our bodies produce it when exposed to sunlight. For mid-life women, Vitamin D becomes particularly important because of its critical role in bone health. As oestrogen levels decline during menopause, we become more susceptible to bone density loss, making Vitamin D an essential ally.

Beyond bone health, Vitamin D supports the immune system and helps reduce inflammation. Ensuring we get enough sunlight, incorporating foods like fatty fish, fortified dairy, and eggs into our diet, or supplement with Vitamin D3 can make a noticeable difference. This vitamin is our opportunity to keep our bones strong and our energy high as we navigate this phase of life.

Vitamin C: The Immune Booster

Known for its immune-boosting properties, Vitamin C plays a vital role in collagen production, which helps maintain the health of our skin, bones, and joints. This is especially important during menopause, as declining oestrogen levels can lead to changes in skin elasticity and joint pain. Hence my warm lemon water every morning!

Vitamin C also acts as an antioxidant, protecting our cells from damage and reducing inflammation, which is common during menopause. Incorporating Vitamin C-rich foods like oranges, berries, capsicum (bell peppers), and broccoli into our diet can help us feel and look more vibrant, giving us the resilience you need for the challenges menopause may bring.

B Vitamins: The Energy Boosters

Feeling fatigued or foggy during menopause? Enter the B vitamins, a group of nutrients that play a key role in converting food into energy. Specifically, Vitamins B6, B12, and folate are crucial during this time.

  • B6 helps regulate mood and may ease irritability or mood swings that are common during menopause.
  • B12 is essential for brain health and can help combat the forgetfulness or “brain fog” many of us experience.
  • Folate (Vitamin B9) supports heart health and cell production, both of which are important as we age.

Whole grains, leafy greens, beans, eggs, and lean proteins are rich in B vitamins. By incorporating these foods, we give our body the tools it needs to stay energised and sharp, even on those days when menopause feels overwhelming.

Magnesium: The Relaxation Mineral

Magnesium is often called the “relaxation mineral,” and for good reason. It plays a role in hundreds of bodily functions, from muscle relaxation to nervous system regulation. During menopause, magnesium can help with common symptoms like mood swings, sleep disturbances, and even hot flushes.

Many of us find that magnesium also supports bone health and heart health, making it an essential part of a well-rounded menopause diet. Leafy greens, nuts, seeds, and whole grains are excellent sources of magnesium. Epsom salt baths are also a great way to absorb magnesium through your skin, promoting relaxation and restful sleep. I also use a natural, topical magnesium spray. Mine is a NZ product which I get from saltandoil.nz.

Whole Foods: The Foundation of Wellness

While vitamins are crucial, their power is amplified when paired with a nutrient-dense, whole-food diet. Think fresh fruits, vegetables, lean proteins, and whole grains. These foods provide not only the essential vitamins and minerals but also the fiber, antioxidants, and phytonutrients that support overall health. Avoid highly processed foods, which can exacerbate menopausal symptoms like bloating, weight gain, and inflammation.

Whole foods also help balance blood sugar levels, stabilise mood, and provide sustained energy throughout the day. By embracing a variety of colourful, whole foods, you’ll feel more grounded, nourished, and in control of your health. I promote a mediterranean style diet, this ensures that I get all the good stuff in. 

Taking the Next Step in Your Menopause Journey

Understanding the importance of these vitamins and whole foods is just the beginning of our mid-life transformation. By making mindful choices about what we put into our body, we have the opportunity to take control of our symptoms and feel empowered.

If you’re looking for more personalised guidance, my 12-week menopause program dives deeper into nutrition, liver & gut health, and lifestyle changes that can support you during this time. With the right knowledge and support, menopause can be a time of renewal and strength—let’s make sure you feel your best every step of the way.

Ready to take back control of your mid-life? Join my 12-week program today and start feeling more confident, energised, and balanced!

About Me

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If you’re ready to take control of your menopause symptoms and start living the life you deserve, I invite you to take the first step. Contact me today to schedule a consultation and let’s work together to empower you through menopause!

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