IN THIS ARTICLE

01 The role of hormone replacement therapy (HRT) in the menopause 02 Why HRT is not always necessary 03 Diet and lifestyle: natural allies 04 Nuts – protection against cardiovascular disease 05 The Mediterranean diet – anti-inflammatory and healthy for the heart 06 The DASH nutrition model – lowering blood pressure naturally 07 The importance of olive oil and antioxidants 08 Fruit and vegetables for mental health 09 Reducing ultra-processed foods 10 Dietary supplements as support 11 Conclusion

These are the nutritional strategies that will help you stay healthy during the menopause. The menopause is a challenging time for many women and the question of the best treatment method is often asked.
One common option is hormone replacement therapy (HRT).
But what if you decide against HRT or HRT is not an option for you?
Many women are looking for natural alternatives to alleviate the symptoms of the menopause and maintain their long-term health.
The good news is that there are numerous scientifically proven ways to manage the menopause without hormone replacement therapy and promote your long-term health – through a targeted diet, healthy lifestyle habits and high-quality supplements.

The role of hormone replacement therapy (HRT) in the menopause

Hormone replacement therapy is often recommended to relieve the symptoms of the menopause, such as hot flushes, mood swings and sleep disorders.
It replaces the declining hormones in the body, particularly oestrogen and progesterone, which provides relief for many women.
However, not every woman wants to or is able to use HRT.
Some have health concerns or find that the risks – such as an increased risk of breast cancer and blood clots – outweigh the benefits.
For these women, the question is: How can I manage my menopause naturally and without hormone replacement therapy?

Why HET is not always necessary

Studies show that hormone replacement therapy is not the only way to stay healthy in the long term.
In fact, there is a wealth of data showing that a healthy diet and active lifestyle can be just as effective in reducing the risk of chronic diseases such as high blood pressure, heart disease, osteoporosis, diabetes and dementia.
These findings are important not only for women who are not using hormone replacement therapy, but also for those who are using HRT and decide to stop in the future.

Diet and lifestyle: natural allies

A large number of scientific studies highlight the importance of diet and lifestyle for health during and after the menopause.
Here are some key findings:

1. nuts – protection against cardiovascular diseases

A meta-analysis of 89 studies from 2022 found that daily consumption of 28 grams of nuts can reduce the risk of cardiovascular disease by 21% and all-cause mortality by 22%.
Nuts are rich in essential fatty acids and antioxidants, which are essential for cardiovascular health.
Walnuts in particular contain flavonoids, which act as powerful antioxidants and protect the brain – a particularly important property during the menopause.

2. the Mediterranean diet – anti-inflammatory and healthy for the heart

A study from 2023 showed that a Mediterranean diet – rich in olive oil, fish, vegetables and whole grains – can significantly reduce inflammatory markers in the body after just six months.
As the menopause is considered an “inflammatory event” in the body, an anti-inflammatory diet is particularly beneficial.
The Mediterranean diet not only protects the cardiovascular system, but also improves brain health, which is particularly important for women who are avoiding hormone replacement therapy.

3. the DASH diet model – lowering blood pressure naturally

The DASH (Dietary Approaches to Stop Hypertension) dietary model is known for its ability to lower blood pressure.
If you avoid hormone replacement therapy, your risk of high blood pressure is higher.
A plant-based diet rich in vegetables, fruits and low in salt has been shown to reduce the risk of high blood pressure.
Particularly during the menopause, certain vegetables such as broccoli and carrots can help to support oestrogen metabolism and regulate blood pressure.

4 The importance of olive oil and antioxidants

A long-term study published in the British Medical Journal in 2023 shows that a nutrient-rich diet is an important protective factor against Alzheimer’s disease.
There is a particular focus on olive oil, which plays a central role in the Mediterranean diet.
Daily consumption of more than 7 grams of olive oil reduces the risk of dying from dementia-related causes by 28%.
This underscores the importance of antioxidant foods such as olive oil in promoting cognitive health and preventing age-related diseases – a particularly important aspect for women on hormone replacement therapy.

5. fruit and vegetables for mental health

An increased intake of fruit and vegetables has been shown to be effective in improving the mental health of menopausal women.
Fruit and vegetables are rich in fiber, which supports the growth of beneficial gut bacteria.
The gut is often referred to as our ‘second brain’ as it produces 90% of the body’s serotonin, which is responsible for our wellbeing.
A diet rich in fruit and vegetables can therefore help to alleviate mood swings and depressive symptoms during the menopause if hormone replacement therapy is not an option for you.
You can read more about the menopause and gut health here.

6. reduction of ultra-processed foods

Studies show that a high consumption of ultra-processed foods is associated with an increased severity of menopausal symptoms.
These foods often contain many additives that can promote inflammation in the body, which in turn exacerbates the symptoms of menopause.
Reducing these foods not only has short-term benefits, but also has a positive impact on long-term health.

7. food supplements as support

Although a healthy diet is key, supplements can play an important role during the menopause, especially if you find it difficult to get enough of certain nutrients.
Our specially developed menopause kit offers comprehensive support during this phase of your life.
It contains three main products that are tailored to the needs of menopausal women:

• Mrs. Do it all 45+ Organic Multivitamin: Contains 17 essential vitamins, minerals and antioxidants as well as a cruciferous blend that supports the body in hormone regulation.
• Calm A Lama Plant-Based Magnesium: A plant-based magnesium supplement that calms nerves, reduces stress and promotes healthy sleep. Find out more about the longevity benefits of magnesium here
• Oilalala Skin Omega Complex: Plant-based omega-3 fatty acids that improve skin health, reduce inflammation and support brain function.

These food supplements offer a natural and effective way to support the body during the menopause – without the need for hormone replacement therapy.

Conclusion: choose the natural way

The decision to avoid hormone replacement therapy does not mean that you are putting your long-term health at risk.
A nutritious diet, exercise and a healthy lifestyle can be just as effective in preventing chronic illness and alleviating the symptoms of the menopause.
In addition, high-quality nutritional supplements such as our menopause kit can provide useful support.
With the right knowledge and the right tools, you can view the menopause as a phase of strengthening and renewal.
Dietary changes and natural supplements are the key to providing your body with optimal support – without the need for hormone replacement therapy.