UBCNews - Business - Natural Menopause Relief: Holistic Solutions That Really Work for Women

Episode Date: February 25, 2026

Welcome back, everyone! Today we're tackling a topic that touches millions of women but is still wrapped in so much mystery and negativity - menopause. Our guest today has deep insights on natural approaches that actually work. So let's jump in. What if I told you menopause doesn't have to be the nightmare we've been led to believe it is? Wordsmith World City: Big Spring Address: Texas Website: https://bettyjohansen.com/

Welcome back, everyone. Today we're tackling a topic that touches millions of women, but is still wrapped in so much mystery and negativity, menopause. Our guest today has deep insights on natural approaches that actually work. So let's jump in. What if I told you menopause doesn't have to be the nightmare we've been led to believe it is? Right, and that's such an important shift in perspective. You know, about 100 years ago, women's life expectancy was around 54 to 15,000 to

55 years. So what happened after menopause wasn't really talked about? Now that we're living longer, healthier lives, we need to reframe this entire conversation. Menopause can actually be a fulfilling new chapter rather than just a negative experience. I love that. But let's be real, many women are facing some pretty rough symptoms, hot flashes, night sweats, mood swings, low libido. How do we address those without just masking them? Great question. It's a It starts with understanding that many women in their mid-40s are vulnerable to nutritional deficiencies, often due to various factors including modern agricultural methods and dietary habits.

Studies show that many midlife women are deficient in key nutrients like magnesium, calcium, iron, zinc, essential fatty acids, vitamin D and B vitamins. These deficiencies directly affect hormonal balance. So diet really is foundational here. What kind of dietary adjustments are we talking about? Absolutely. First, increase your intake of those essential nutrients through whole foods. Leafy greens, fresh fruits, and vegetables are packed with magnesium. Oily fish like salmon, mackerel, and sardines provide omega-3 fatty acids that can help lessen mood swings and boost energy.

And here's something fascinating, phytoestrogens. Okay, phytoestrogens. That sounds scientific. Break that down for us. Phytoestrogens are plant compounds found in foods like barley, flaxseed, soybeans, and tofu. Their molecular structure is so similar to our own estrogen that they can mimic it in the body. This can help modulate estrogen activity and may help reduce hot flashes and night sweats. Though their effects are generally milder than the body's natural estrogen, in some Asian

cultures where women traditionally consume higher amounts of phytoestrogens, hot flashes are observed to be notably less common compared to Western diets, which typically have a much lower intake. Wow, that's a huge difference. I mean, uh, imagine telling someone they could reduce hot flashes just by eating more tofu. Sounds almost too good to be true, right? It does sound simple, but the research backs it up. I actually had a client years ago who was skeptical about the whole phytoestrogen thing.

She started adding flaxseed to her morning smoothie, and within a few weeks her night sweats had decreased dramatically. She was amazed. That's incredible. So it's really about what we're putting into our bodies. That point about nutritional balance sets up our next piece, supplements, and exercise. But first, a quick word from our sponsor. This episode is brought to you by Wordsmith World and author Betty Johansen, blending holistic

solutions and positive mindset to allow every woman to dance through menopause. Discover a message of empowerment and positivity for women approaching or experiencing menopause, and how a holistic approach to food, energy, exercise, and living life can turn the change into a transformation. Learn more at bettyjohansson.com. Picking up on that nutritional balance we were discussing, how do supplements fit into the picture? Can they really bridge those gaps? They can, but you have to be smart about it. Not all supplements are created equal.

Look for scientifically backed products that have third-party certifications like NSF or USP. Those indicate quality and safety, magnesium, B vitamins, and vitamin D supplements can positively influence brain chemistry and hormone function when taken together. But always check with your health care team first, especially if you're on any medications. Mm-hmm, absolutely. Now, what about exercise? I mean, a lot of women feel too exhausted to even think about working out during menopause. I hear that all the time.

But here's the thing. Regular exercise actually releases endorphins, which are those natural mood boosters. They help relieve irritability and mood swings. Even short daily walks or stretches can make a difference. Plus, exercise speeds up our metabolism, which slows down at midlife, helping to burn fat instead of letting it settle around the middle. And weight-bearing exercises specifically? Those are essential.

Weight-bearing and resistance exercises help preserve. bone density, which is especially important during menopause, because estrogen decline accelerates bone loss. Think walking, strength training, anything that puts gentle stress on your bones. So we've covered nutrition, supplements, and exercise, but what about the mental and emotional side? How do relaxation techniques come into play? This is where things get really powerful. Relaxation techniques like deep breathing, visual imagery, and mindfulness can significantly reduce hot flashes and relieve anxiety, insomnia, and fatigue. For example, deep breathing slows your heart rate and eases the stress response, which can actually reduce the intensity

of hot flashes. Yoga combines movement, breathing, and mindfulness. It's been shown to improve sleep quality and calm the nervous system. In other words, calming your mind can calm your body's reactions. Right, exactly. There's also cognitive behavioral therapy. or CBT, which allows women to manage the impact of symptoms and improve emotional well-being. Even practices like music therapy, using classical melodies or nature sounds, can promote relaxation and improve sleep quality. So it's this whole integrated approach, physical, emotional, and social well-being. Let's talk about mindset for a moment. How do we shift from feeling invisible and unattractive to actually accepting this stage of life?

That's the heart of it. Many women struggle with negative thoughts and low self-esteem during menopause, especially when they're dealing with symptoms. But cultivating self-love and a positive outlook strengthens emotional resilience. I always tell women to create some me time, spend time figuring out what your priorities and values are now. They may be very different from 10 years ago. And what about support?

Should women be going through this alone? Definitely not. Engaging in mutual support is incredibly powerful. Team up with a friend who's also going through menopause. You can encourage each other and realize you're not alone. The rewards that come from helping make other people's lives more pleasant are priceless. There's something about shared experience that strengthens resilience. I had a friend once tell me she started keeping a notebook of her daily achievements during menopause,

and it completely changed her perspective. Have you seen that kind of thing work? Oh, absolutely. Acknowledging your successes, large or small, boosts self-confidence. We tend to fixate on mistakes and regrets, but taking time to review your accomplishments each week can shift that. Pat yourself on the back. You deserve it. So to everyone listening, have you thought about what your ideal menopause experience could look like? Because it sounds like with the right natural strategy, we can rewrite the narrative.

Exactly. Being future positive is key. Imagine yourself in great physical and mental shape, looking and feeling great. If you feel positive about yourself, people are much more likely to react positively toward you. This is a natural life transition that impacts physical, emotional, and spiritual well-being. Accept it. What a refreshing perspective. So if someone's listening right now and feeling overwhelmed by symptoms, what's the first step they should Start with one small change. Maybe it's adding more phytoestrogen-rich foods to your meals, or committing to a 10-minute walk each day,

or trying deep breathing before bed. These natural solutions work together, but you don't have to do everything at once. Progress, not perfection. That's such practical advice, and it really reinforces that menopause doesn't have to be something we just endure. It can be managed naturally and effectively. Thank you so much for your own for your own thing.

Thank you so much for your own. for sharing all this wisdom with us today. My pleasure. I hope this shows women they have more power over their menopause transition than they might think. And to all of you listening, remember, this is a new chapter, not the end of the story. Take care of yourselves and we'll catch you next time.