Restoring Balance During Menopause: Some get it some don't!

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Restoring Balance During Menopause: A Holistic Path to Radiant Health

By Michele McNiff, RN, MSN, HWNC-BC, AHN-BC | Blue Heron Holistic

Menopause is a natural life transition—yet it often arrives with unexpected changes: thinning hair, weight gain, sleepless nights, emotional shifts, and the haunting question. It had me asking

“Where did I go?”

The truth is, you’re still here—and your body holds immense wisdom. With intention, nourishment, and a holistic reset, this season can become a time of empowerment and radiant health.

I see patients constantly asking What is going on with me? Here is a list of places to start to reclaim your vitality.

Here’s how to support yourself through the waves of change with seven essential pillars of holistic care:

Lifestyle Reset: Create Space for Joy:

Your emotional well-being is just as important as physical health.Surround yourself with people who uplift you. Laugh. Play. Rest. Be outside.Set boundaries and prioritize what fills your heart. Joy is not a luxury—it’s potent medicine for your hormones and spirit.

Nourishment: Let Food Be Vibrational Medicine

A whole-food, fiber-rich, colorful plate is one of the most powerful ways to support hormonal balance.Focus on:

Leafy greens, root veggies, avocados, and berries

Wild salmon, seeds, nuts, and healthy fats

Hormone-building nutrients like magnesium, B vitamins, vitamin D, and vitamin C

Don’t fear healthy fats—they’re essential for producing estrogen, progesterone, DHEA, and cortisol.

Sleep Like It’s Sacred

Deep, restful sleep allows your body to regulate hormones, repair tissues, and clear brain fog.

Tips to sleep better:

Create a calming bedtime routine (no screens, gentle stretches, dim lights)

Stabilize nighttime blood sugar with a protein-rich snack

Keep your bedroom cool, dark, and clutter-free

Sleep is your restoration chamber—honor it.

Stabilize Blood Sugar & Support Metabolism

Fluctuating hormones can impact your blood sugar regulation.Balance each meal with protein, fiber, and healthy fats.Avoid skipping meals or riding the caffeine rollercoaster.Add more fiber to promote detox and sustained energy.

Honor the Gut

A healthy gut supports mood, immunity, detox, and hormone metabolism.

Pay attention to bloating, fatigue, or food sensitivities

Add prebiotics (like garlic, oats, leeks) and probiotics (like sauerkraut, yogurt, kimchi)

Support daily elimination

Your gut is your second brain—tend to it with care.

Detox Daily & Minimize Environmental Toxins

Your liver and lymphatic system are always working for you—support them with daily detox rituals:

Hydrate with clean, filtered water

Eat detox-friendly foods: cruciferous veggies, citrus, berries, garlic, green tea

Sweat via movement, warm baths, or sauna

Eliminate regularly (yes, daily bowel movements matter!)

Reduce exposure to hidden toxins:

Avoid plastics, artificial fragrances, parabens, and pesticides

Be mindful of mercury (from some seafood or old fillings)

Helpful Tip:Use the EWG’s Healthy Living App or visit www.ewg.org to scan products, review cosmetics, and prioritize clean living.Explore the Dirty Dozen and Clean Fifteen guides to help you shop smart and reduce toxic load.

Bonus Tip: Consider natural binders like spirulina or chlorella (with guidance) to support detox from heavy metals.

Stress Is Real—So Is Your Power

Some stress can be avoided; some must be gently navigated.Support your nervous system with:

Breathwork, journaling, laughter, or guided imagery

Self-compassion and positive self-talk

Asking for help when you need it

You are not meant to do it all alone.

Reclaim your power by restoring peace to your inner world.

Read more about stress relief: blueheronholistic.org/post/stress-relief

Menopause is not an ending. It is a powerful rebirth—an invitation to deepen your connection to your body, your rhythms, and your truth. With holistic support, you can rise into this next chapter with grace, vitality, and radiance.

At Blue Heron Holistic, we honor the body’s innate wisdom and offer tools to help you return to balance—naturally and beautifully.

References:

1. Rathnayake N, Alwis G, Lenora J, Lekamwasam S. Impact of health-promoting lifestyle education intervention on health-promoting behaviors and health status of postmenopausal women: a quasi-experimental study from Sri Lanka. Biomed Res Int. 2019;2019:4060426. doi:10.1155/2019/4060426