Menopause is a normal, natural part of the aging process for women. Over time and with age, the female body decreases its production of estrogen and progesterone. As a result, a woman’s period comes to a halt as they make the transition into menopause. This transition typically starts between ages 45 and 55 and can last anywhere from 7 to 14 years.

Some women are fortunate and are able to make it through the process with minimal issues or discomfort. Other women, however, experience disruptive symptoms of menopause including:

  • Depression/Anxiety
  • Insomnia
  • Hot flashes
  • Fatigue
  • Weight gain
  • Hair loss
  • Brain fog
  • Dehydration
  • Dry mouth

In addition to the uncomfortable day-to-day symptoms, some women are also at an increased risk of more serious symptoms of menopause such as:

  • Heart disease
  • Stroke
  • Osteoporosis
  • Dental/oral hygiene issues

Most women will need some level of help with menopause symptoms but aren’t quite sure where to begin. Many of the most common symptoms of menopause can be alleviated by addressing the root cause of the issue. There are a few primary categories that we can use to break things down to find out how to best support your body as it goes through this transformative period. The good news is that there are plenty of natural ways to help menopause.


Nutrition experts always advocate that food is medicine. Women who need help with menopause should consider a few changes to their diet to help keep their body functioning as efficiently as possible. A great place to start would be eating a well-balanced diet of primarily fresh, whole foods and limiting excessive sugar, alcohol, and caffeine. For women who are looking for even more support through the foods they eat, it is important to consume adequate amounts of protein so that your body can produce amino acids. The amino acids are what help support the health of your muscles which will naturally weaken and shrink with age. As muscles age and contract, they can tug on your joints causing pain or discomfort while performing daily activities.

Adding more protein to your diet can also help curb your appetite and keep you feeling full and satisfied for longer. This helps to lessen the urge to grab less healthy snacks when hunger strikes throughout the day. You should aim to consume about 20-30 grams of protein at each meal as often as possible.


Stress is known as the silent killer. It has a detrimental impact on so many different parts of your body both physically and mentally. Excessive periods of stress put you at a higher risk of high blood sugar, high blood pressure, low sex drive, muscle tension, insomnia, depression, and headaches. You may notice that several of these are also symptoms of menopause that we talked about earlier. Being mindful of your stress levels and learning to manage them will help to alleviate some of the symptoms, and at the very least will lessen the symptoms that you do end up experiencing.

Mindfulness, yoga, spending time with loved ones, laughing, and even the right supplements can help you manage your stress levels.



Drinking plenty of spring water throughout the day is something that all of us should aim to do on a regular basis. But did you know that being hydrated is a great natural way to help with menopause? Proper hydration is a key component in helping with:

  • Joint health
  • Headaches
  • Mood regulation
  • Healthy bladder and kidney function
  • Fatigue
  • Bloating
  • Constipation
  • Hot flashes

Be sure to drink spring water when you first wake up, and continuously throughout the day. Not getting enough liquids can contribute to headaches, fatigue, and dry mouth, which may also lead to dental problems down the road.

A great way to avoid dehydration and make it easier to consume optimal amounts of water is to add a healthy supplemental water enhancer for a boost in electrolytes, vitamins, and minerals. A good source of these nutrients is GOODONYA HYDRATE mineral and electrolyte powder. It is made with dehydrated lemon juice and contains only 1g of sugar, making it an ideal option for women who need help with menopause.


Adding more fruits and vegetables into your diet is always one of the best natural ways to improve your health. Women who need help with menopause are prone to weight gain that can be caused in part by excessive food cravings. Incorporating nutrient-rich fruits and vegetables into more meals and snacks will not only help curb cravings and keep your body satisfied, but it will also provide the vitamins and minerals your body needs during this transitional period.


While exercising regularly doesn’t directly impact your menopause symptoms, it does help to address their root causes. Regular exercise can help you maintain a healthy weight and decrease stress levels, which we already know do have a direct impact on menopause symptoms and experiences. For the best results, you’ll want to switch between aerobic exercise and strength training. Aerobic exercises such as walking, jogging, biking, or swimming help you work large muscle groups and get your heart rate up.

In addition to aerobics, you’ll also want to incorporate strength training into your workouts. Since women in menopause are at a higher risk of osteoporosis, strength training is imperative to build strength in your bones and muscles while also helping you to burn fat and support your metabolism.

As you can see, there are plenty of ways to naturally support your body and help with menopause symptoms. Most of these are good habits that everyone should be adopting and are usually as simple as basic lifestyle changes.

  • Be sure to eat a well-balanced diet filled with plenty of fresh, whole foods.
  • Increase your consumption of fresh fruits and vegetables.
  • Monitor and decrease the stress in your life.
  • Stay hydrated with plenty of fresh water and a high-quality water enhancer such as HYDRATE electrolyte and mineral powder.
  • Stay fit and active by incorporating aerobic and strength building exercises into your daily routine.


By making these basic changes, you’ll give yourself more of a chance of having a smooth transition through menopause and help alleviate some of the discomfort while your body changes.