Menopause is often seen as a taboo topic—something whispered about but rarely embraced openly.

But here’s the truth: menopause doesn’t have to be a scary, isolating experience.

It’s a natural phase in life that every woman deserves to approach with empowerment, knowledge, and a whole lot of compassion for herself.

From my own journey and the women I’ve worked with, I’ve learned one thing: We need to talk more about it. We need to support each other, understand what’s happening in our bodies, and equip ourselves with tools to navigate the transition with love and self-care.

In my practice, I work with clients on everything from hormone testing, anti-inflammatory, nutrient-dense foods, and yoga to promote relaxation and balance. I’m here to support you every step of the way. So let’s explore the 5 main symptoms of menopause (there are over 30, but these are the big ones!), why they happen, and the nutrition, yoga, and lifestyle practices that can help ease them.

1. Hot Flashes & Night Sweats and Menopause: Why It Feels Like You’re Burning Up

Hot flashes are one of the most common menopause symptoms—those moments where you feel like you’re trapped in an oven, sweating, and wondering if it will ever end. As estrogen levels drop, your body’s temperature regulation goes haywire. It’s your body adjusting, but I know it’s far from comfortable.

Natural Support:

• Hydrating foods like cucumbers, watermelon, and celery are great for cooling down.
• Drink half your body weight in ounces of water daily and carry a water bottle with iced water to sip throughout the day.
• Foods with phytoestrogens, like flaxseeds and chickpeas, help support hormonal balance. (Just make sure estrogen dominance isn’t an issue before adding more estrogenic foods.)
• Yoga poses like Child’s Pose, Supta Baddha Konasana, and Legs Up the Wall are perfect for helping your body relax and cool down during a hot flash.

Tip: If hot flashes persist or are intense, hormone testing could be key. I can order the Dutch Test for Hormones for you, which includes cortisol testing, can offer insight into what’s going on, and can help pinpoint if stress or cortisol dysregulation is contributing to your symptoms. Elevated cortisol levels can worsen hot flashes during menopause.

2. Sleep Struggles and Menopause: Why You Can’t Get a Good Night’s Rest

Sleep disruptions are extremely common during menopause. Between hot flashes, anxiety, and night sweats, getting a restful night can seem like a distant dream.

Natural Support:

• Magnesium-rich foods like almonds, avocados, and spinach help your body unwind before bed.
• Herbal teas like chamomile, lavender, and lemon balm are fantastic for calming the mind.
• Yoga Nidra, a deep relaxation technique, can help restore balance to your nervous system and prepare you for sleep.

Tip: If sleep disruptions persist, I’ve got tips to improve your sleep quality in my blog, or we can create a personalized plan together to restore your sleep balance.

3. Weight Gain and Menopause: What’s Happening to My Body?

It’s no surprise—weight gain can seem almost inevitable during menopause, particularly around your abdomen. While the drop in estrogen plays a role, there’s a shift in metabolism that contributes as well.

Natural Support:

• Focus on whole foods rich in protein, fiber, and healthy fats (think avocados, quinoa, and wild salmon).
• Anti-inflammatory foods like turmeric, berries, and leafy greens help regulate weight and support overall wellness.
• Yoga poses like Warrior III and Plank help build muscle, which boosts metabolism and supports weight management.

Tip: If weight gain is a concern, cortisol testing could be crucial, and I can order it for you. Stress affects how your body stores fat—especially around your belly. By addressing stress levels, we can create a personalized approach to weight management.

4. Brain Fog and Menopause: Where Did My Focus Go?

Forgetfulness, difficulty concentrating, and brain fog are common during menopause. The drop in estrogen can impact cognitive function, leading to these frustrating moments of forgetfulness.

Natural Support:

• Omega-3-rich foods like wild-caught salmon, flaxseeds, and chia seeds are vital for brain health.
• Antioxidant-rich foods like blueberries, dark chocolate, and green tea fight oxidative stress and support cognitive function.
• Breathwork and meditation (I love guiding clients through Yoga Nidra) can help clear mental fog and restore focus.

Tip: The Dutch Test can provide valuable insights into your hormone levels, helping us pinpoint the root cause of brain fog. Together, we can create a personalized plan to support cognitive function during menopause.

5. Mood Swings and Menopause: The Emotional Rollercoaster

Hormonal fluctuations can make mood swings, irritability, and emotional changes feel like a constant battle. Anxiety and depression are also common during this time, as emotions can be all over the place.

Natural Support:

• Tryptophan-rich foods (like turkey, eggs, and pumpkin seeds) help stabilize mood by boosting serotonin levels.
• Adaptogens like ashwagandha or rhodiola can help balance stress and reduce anxiety.
• Restorative yoga practices, like deep stretching and relaxation poses (think Savasana), can calm the nervous system and promote emotional balance.

Tip: If emotional fluctuations are affecting your well-being, 1:1 yoga sessions can help target emotional regulation. I also offer a Menopause Wellness Program combining yoga, nutrition, and tailored supplements to support emotional balance during this transition.

Let’s Take Control of Your Menopause Journey Together

Menopause doesn’t have to be scary or isolating. With the right tools—nutritious foods, yoga practices, and a deeper understanding of your body’s needs—you can navigate this transition with grace and strength.

Ready to Feel Like Yourself Again?

Feeling drained, moody, or stuck with stubborn weight gain? You don’t have to figure it out alone.

I’m Jessica Lee Reader, a Master Nutrition Therapist and Yoga Teacher with 15+ years of experience helping women in perimenopause and menopause restore energy, mood, and metabolism with holistic nutrition and nervous system support.

Book your free 15-minute consultation, and let’s talk about your symptoms and how I can help you.