UBCNews - Business - Natural Menopause Relief: Diet & Lifestyle Strategies That Work

Episode Date: February 24, 2026

Welcome back, everyone! Today we're talking about something that affects millions of women but often doesn't get the conversation it deserves—menopause. And we're getting into solutions that can really make a difference. Joining me is someone who's spent a lot of time researching natural approaches to this transition. Thanks for being here! Wordsmith World City: Big Spring Address: Texas Website: https://bettyjohansen.com/

Welcome back, everyone. Today we're talking about something that affects millions of women but often doesn't get the conversation it deserves, menopause. And we're getting into solutions that can really make a difference. Joining me is someone who spent a lot of time researching natural approaches to this transition. Thanks for being here. Thanks for having me. You know, menopause is such a pivotal time, and I think the first step is understanding what to actually expect. Around age 50, the over-year-50, the over-average, stop producing most of the body's estrogen, and that hormonal shift can bring some real challenges, hot flashes, mood changes, weight gain, even anxiety. Right, and those symptoms can be so disruptive. But here's the thing, there are natural strategies that go beyond just managing symptoms. They can help women thrive through this phase, so let's start with hot flashes. What does the research say about dietary approaches? Great question.

There was a clinical trial where postmenopausal women ate a low-fat, vegan, diet with half a cup of cooked soybeans daily. After 12 weeks, total hot flashes decreased by 79% and moderate to severe ones dropped by 84%. Nearly 60% of participants became completely free of severe hot flashes. Wow, that's significant. So soybeans and other soy products like tofu or soy milk contain phytoestrogens, which are plant-based estrogens. They act a bit differently than human estrogen but seem to have really favorable effects. Exactly. And, um, I've heard from women who've tried this and said it was like night and day. One friend of mine started having soy milk every morning, and within a few weeks, her hot flashes were way more manageable.

It's not magic, but it's powerful. I love hearing real-world stories like that. Now let's talk about weight gain because that's another common issue during paramedopause. What's the natural approach there? Plant-based diets are incredibly effective for weight management. plants are naturally lower in calories than animal-based foods, and they're packed with fiber, which helps trap calories in the gut and keeps you feeling full. One study found that post-menopausal women following a low-fat vegan diet lost over 12 pounds on average in just 14 weeks. That's encouraging, and fiber is so beneficial for both weight management and cholesterol health.

Aiming for adequate fiber intake, typically around 25 to 30 grams daily, can really help optimize both. Definitely. And speaking of metabolic health, plant-based diets can improve insulin sensitivity, which often worsens during menopause. Even though you're eating more carbohydrates, the fiber and low-fat content help your cells respond better to insulin, reducing the risk of type 2 diabetes. Um-hum, that makes sense. Now emotional wellness is huge during this transition.

Mood swings, anxiety, even depression can spike. How can diet and lifestyle help with that? diet quality really affects mood. Research shows that ultra-processed foods increase the risk of depression by nearly 50%. On the flip side, every 100 grams of fruits or vegetables, about half a cup to a cup, lowers depression risk by 3%. So filling your plate with whole, plant-based foods can genuinely stabilize your mood. Or as I like to say, you really are what you eat,

especially when your hormones are having a party without inviting you. Ha, I love that. Have you ever wondered how something as simple as what's on your plate could shift your entire emotional experience during menopause? It's pretty remarkable. It really is. And beyond food, there are other lifestyle factors. Mindfulness and cognitive behavioral therapy

have been shown to improve emotional regulation and reduce anxiety. Journaling is another powerful tool. It helps with emotional processing and self-reflection. I actually started journaling myself a few years ago, during a stressful time, and it was like having a conversation with my own thoughts. Really clarifying. I see, go on. And don't underestimate social connection.

Women who maintain strong social ties report better mental health outcomes overall. Social activities and friendships can be just as important as any supplement or diet change. That point about emotional wellness and social support sets up our next piece, exercise and physical resilience. But first, a quick word from our sponsor. This episode is brought to you by Wordsmith World. If you're going through menopause and looking for an empowering guide, check out Dancing Through Menopause by Betty Johanssen.

This book provides a comprehensive look at managing symptoms, covering nutrition, exercise, and emotional wellness to help you thrive during this transition. Learn more at bettyjohansen.com. Picking up on emotional wellness and that social support we just mentioned, let's shift to exercise. How does physical activity fit into all of this? Exercise is huge.

Regular physical activity, including aerobic exercise and strength training, helps manage weight, improves bone density, and reduces hot flashes and mood disturbances. Strength training is especially important because it combats muscle loss and supports bone health as estrogen levels decline. Right, because bone health becomes more vulnerable during menopause, adequate calcium and vitamin D are vital to prevent osteoporosis, aren't they? Absolutely. Leafy greens, beans, and fortified plant milks are great sources of calcium.

And vitamin D, you can get that from sunlight or supplements. Together, they support bone formation and slowdown breakdown. You could say they're the dynamic duo for your bones. So to everyone listening, have you thought about how your daily habits might ease or worsen menopausal symptoms? it's worth reflecting on. And here's the bigger picture. Menopause doesn't have to be simply an ending. Women who adopt a proactive,

whole-person strategy often view it as a new beginning, a chance for personal growth and new opportunities. This transition involves embracing change and stepping into your best years with confidence. In other words, this phase can be a launch pad rather than a finish line. I love that perspective. So, uh, let's recap,

half a cup of soybeans daily for hot flashes, getting adequate fiber for weight and cholesterol and limiting ultra-processed foods while loading up on fruits and veggies for mood. These strategies, along with regular exercise, mindfulness, and strong social ties, can transform the menopausal experience. Exactly. And remember, this transition goes beyond just surviving. You can thrive through it. Self-care, stress management, and setting new goals can help women rediscover their power and embrace aging with confidence. What a powerful message. Thank you so much for sharing all this valuable insight today. To our listeners, I hope you feel empowered to consider these natural solutions and make menopause a positive, vibrant chapter in your life. Until next time, take care.