Minimise Menopause Mayhem: Top foods and supplements to minimise the symptoms of hormonal imbalance

Updated: Oct 14, 2020

As women we currently face an epidemic of hormonal issues, like no other time before! This hormonal mayhem is not exclusive to women facing peri-menopause and menopause, it is also affecting women of child-baring age who face increased levels of unexplained infertility and conditions such as poly cystic ovary syndrome. Young girls are also being affected by hormonal imbalances, with girls as young as nine starting menstruation.

Why are we facing such havoc to our hormones?

This increase in hormonal imbalances is a direct result of the bombardment of oestrogen-mimicking toxins found in our food and environment that create havoc on our hormonal balance! These oestrogen-mimicking products are found in plastics, industrially produces dairy, pesticides, chemical and pharmaceuticals. This bombardment of oestrogen-mimicking products leads to hormonal disruptions and symptoms such as sleep problems, weight gain, anxiety and depression, bone loss and a lack of energy and vitality.

What can we do to minimise the mayhem of menopause and balance out our hormones?

Dietary changes are key. Balancing our blood glucose levels and minimising the inflammatory diet we have adopted as part of our busy lifestyles. Improving liver function and adrenal gland function are also key for hormonal balance, particularly as we reach peri-menopausal age. How do we do this? Blood glucose levels can be levels adopting a low carbohydrate diet. Incorporating healthy fats and plenty of hormone-helping cruciferous vegetables is also key.

Our book Primal Living In A Modern world is packed full of useful info and recipes for a hormone balancing diet and currently comes FREE when you purchase Wiley's Finest Fish Oil Peak EPA.

Top foods for overcoming menopausal symptoms

Here we look at some of the top foods and supplements to add to our diet to help balance hormones, support bone and connective tissue strength, improve sleep, immune function, mood and wellbeing.

Bone Broth

Bone broth is an easy and cost-effective nutrient-dense food that can be added to enrich meals. It is a powerhouse of nutrients including collagen, elastin, amino acids, hyaluronic acid, chondroitin and minerals such as calcium, phosphorous, magnesium and potassium.

As we age, our body naturally produces less collagen, an essential element of that creates strong connective tissues to support organs and keep them in place, the protein that gives skin it’s firm, elastic texture and an important aspect of strong bones, nails, hair and joints.

Maintaining connective tissue strength and enhancing collagen production can be aided by a daily dose of bone broth.

Preventing prolapsed organs through a strong connective tissue network, slowing down the sag in our skin and protecting and optimising joint health can all be helped with the wealth of nutrients found in bone broth.

Bone broth not only helps keep you strong on the inside, it is a fabulous anti-ageing addition to your diet., supporting healthy, hydrated, smooth skin, thick hair, and strong nails.

Fermented food

Fermented veggies are fabulous at balancing hormones and improve immune function and health. Cruciferous fermented vegetables are particularly good at balancing hormones, with sauerkraut (fermented cabbage) being a fantastic source of vitamin C and having hormone-balancing benefits.

Cauliflower and broccoli are also an excellent choice of vegetable to help balance hormones.


High quality supplements can be a fantastic support to ease you out of the symptoms of hormonal imbalance.

Bone health

One of the most serious side effects of the menopause is the potential loss of bone density. In order to protect healthy bone mass, ensuring we have a diet rich in vitamin K2 and plenty of Vitamin D is key. Vitamin D increases the absorption of calcium, whilst K2 directs the calcium to the bone. Without adequate levels of vitamin D and Vitamin K2, calcium will not be absorbed or deposited effectively.

Omega-3 fats are also crucial for hormonal balance, mental wellbeing and immune function. With omega-3 having anti-inflammatory functions, it is important to balance out the pro-inflammatory omega-6 heavy diets we tend to have in our Western diets.

Omega-7 is also a highly effective fat for vaginal and skin dryness. Omega-7 can be supplemented or found in high concentration in sea buckthorn berries and juice.

Magnesium, a mineral a huge number of individuals tend to be deficient in, is important for bone health but also sleep and muscular relaxation.

Zinc, a mineral that so many of us are deficient in is also key for hormonal balance. Zinc becomes deficient when we are stressed, recovering from an illness or have been taking the contraceptive pill.

My top five top supplements for management and prevention of menopausal symptoms:

Wileys’ Finest Omega-3 D3 and K2 fish oils:- for bone health and anti-inflammatory benefits of omega 3 or Peak EPA omega-3 fish oils by Wiley's Finest

Wiley’s Finest Orange Burst with omega-7:-for vaginal dryness and anti-inflammatory benefits of omega-3

TerraNova Smooth MAG- magnesium powder enriched with night active vitamin B6:- For bone health, muscular relaxation and improved sleep.

TerraNova D3 supplement- For bone health and optimal immune function.

TerraNova Zinc complex- for improving hormonal balance, optimising immune function and recovery from illness.

Hormone-balancing bone broth risotto

Chopped mushrooms (excellent source of Vitamin D)

300g of cauliflower rice (Full Green pre-bought caulk-rice or use a food processor and pulse cauliflower florets into a rice-consistency)

250ml of chicken bone broth (homemade or pre-bought. I love the Spring broth Thai Chicken bone broth!)

60g nutritional yeast (excellent source of B-vitamins)

100g organic natural yoghurt or CoYo coconut yoghurt

50g of fermented tomato paste (Mani) or organic tomato puree

Chopped herbs or micro greens

Let’s do this!

Sauté your chopped mushrooms and red onion in a pan with a little avocado oil or ghee. Add the bone broth to the pan and heat until the fat and gelatinous consistency has become a liquid. combining with the mushrooms and onion. Add the cauliflower rice. Simmer for a few minutes. Add the fermented tomato paste, CoYo and half of the nutritional yeast. Simmer for a further five minutes. Add half of the mix to a blender and blend until a smooth consistency is formed. Add the smooth mix to the half remaining in the pan and stir.

Once warmed through, add to a bowl and top with the remaining nutritional yeast, black pepper and a sprinkle of fresh herbs or micro herb with some optional seeds and nuts. Delicious and a powerhouse of hormone-balancing, bone strengthening goodness!!

To learn more about following an anti-inflammatory, hormone balancing diet, read more in Primal Living in a Modern World, currently on offer with Wiley's Finest Peak EPA (saving £28.95!)

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