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Self Help for Menopause

First published on The Five Lights Blog June 4, 2021

  • Avoid pesticides and GMO foods by eating organic and especially for the Dirty Dozen

  • Choose grass-fed and organic if you eat meat and dairy

  • Use makeup, fragrance, self-care, and cleaning products that have minimal (if any) hormone-disrupting chemicals like parabens, phthalates, and triclosan

  • Avoid BPA by avoiding food and drink wrapped in plastic

  • Avoid PFC’s by avoiding non-stick cookware coated in Teflon

  1. Eat a hormone balancing menopause friendly diet: 50% fruit and veg, 25% protein, 25% healthy fats, whole grains, seeds, legumes Include good omegas and lignans in flax seeds, sesame seeds, lots of phytoestrogen full leafy greens and herbs like sage, fennel, and parsley, ginger, turmeric, cinnamon. Remember if Spleen is taxed, eat more cooked and warm foods, a simplified diet and sweet root veg will help. Don’t consume much alcohol, caffeine, spicy foods, and sugar as they make hot flashes worse. Avoid processed foods that tax the Spleen and Liver.

  2. Drink sufficient good quality fluids; water, green tea (good for stagnation) and nettle tea (iron, Vit C, a tonic, etc), and other herb teas like fennel and licorice.

  3. Slow Down and Practise Stress Management. Find a relaxation technique you enjoy whether it is Chigong, Tai Chi, meditation, yoga, breathing exercises, receiving Shiatsu/Acupuncture/Cranial. Timetable in your passions.

  4. Exercise. Good for heart health, bone health, mental health, releasing hormones and neurotransmitters.

  5. Sleep like it is your job. Get the hours in.

  6. Take a really good Probiotic.

  7. Magnesium/Epsom Salts in the bath or foot baths

  8. Essential Oils (high quality/I use doTERRA and Monara) to diffuse for mood management and on tsubos to balance hormones and effect state changes.

  9. If symptoms are strong visit a Western or Chinese herbalist


By Kate Burford

Location: Cornwall, UK

Tel: (44)7989 351997 or (44)1736 350517 Email:

Website (under construction as of March 2021)

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