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Nourishing Your Way Through Menopause: A Food Program for Symptom Management

Welcome to the Sexual Wellness for Women Podcast – your trusted resource for sexual wellness during menopause and different stages of life. I’m your host, Allie, a board-certified sexologist and certified integrative wellness coach. As I pursue my PhD in mind-body medicine, I’m dedicated to providing you with the knowledge, tools, and support you need to navigate the complexities of sexual wellness.

As a sexologist and integrative wellness coach, I combine scientific knowledge with a compassionate and holistic approach. I believe in the power of mind-body connection and the transformative potential of embracing our unique sexual selves. Together, we’ll navigate through the complexities and debunk myths surrounding sexual wellness during menopause and different life stages.

So, whether you’re in the midst of menopause, perimenopause, or simply seeking guidance on sexual wellness, this podcast is for you. It’s time to prioritize your sexual well-being and embrace the vibrant, confident, and fulfilled woman you are.

Today is Thursday, 10/12/2023 –thank you for tuning in and giving me a listen.

And don’t forget if you like this episode, please give it a 5-star rating, review or share with 3 friends!

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TOPIC: Nourishing Your Way Through Menopause: A Food Program for Symptom Management

Understanding Menopause

Menopause is more than just the cessation of menstrual cycles. It’s a reflection of the intricate dance of hormones in our bodies. As estrogen and progesterone levels decline, we might experience a range of symptoms, from hot flashes to mood swings. But remember, menopause is not a disease; it’s a transition. And like all transitions, it can be managed, especially with the right nutritional choices.

The Power of Nutrition

Our bodies are incredible machines, and the fuel we provide them with can influence their performance. During menopause, the risk of certain health conditions, like osteoporosis, increases. But with a diet rich in specific nutrients, we can manage symptoms and bolster our health defenses.

Building a Menopause-friendly Food Program

A menopause-friendly diet is diverse and balanced. It’s rich in:

  1. Calcium and Vitamin D: Essential for bone health. Sources include dairy, fortified plant-based milks, and leafy greens.
  2. Omega-3 Fatty Acids: Found in fatty fish, walnuts, and flaxseeds, they can help manage mood swings.
  3. Fiber: Crucial for heart health and weight management. Think whole grains, fruits, and vegetables.
  4. Antioxidants: Berries, nuts, and dark chocolate are packed with these, helping combat oxidative stress.
  5. Water: Staying hydrated can help with dry skin and manage hot flashes.

Spotlight on Phytoestrogens

Phytoestrogens are plant compounds that mimic estrogen. While research is ongoing, some studies suggest they might help balance hormones. Foods like soybeans, flaxseeds, and sesame seeds are rich in these compounds. However, it’s essential to consume them in moderation and consult a healthcare professional, especially if you have a history of hormone-sensitive conditions.

Mindful Eating and Lifestyle Choices

Eating is not just a physical act; it’s an emotional one. By practicing mindful eating, we tune into our body’s signals, savor our food, and often make healthier choices. This approach, combined with regular physical activity, stress management techniques like meditation, and prioritizing sleep, can significantly improve our menopausal experience.

Embracing the Change with Grace

Menopause is a testament to a woman’s strength and resilience. It’s a phase that reminds us of the cyclical nature of life. By embracing it with understanding, self-love, and the right nutritional choices, we can turn it into a growth, reflection, and rejuvenation period.

Sample Meal Plan

Day 1:


  • Smoothie Bowl: Blend together blueberries, strawberries, a handful of spinach, almond milk, and a tablespoon of flaxseeds. Top with sliced bananas, chia seeds, and a drizzle of honey.
  • Green Tea: Rich in antioxidants and can help improve metabolism.


  • Grilled Salmon Salad: Grilled salmon fillet on a bed of mixed greens (spinach, arugula, and kale), cherry tomatoes, cucumber, avocado, and walnuts. Dress with olive oil, lemon juice, salt, and pepper.
  • Whole Grain Roll: With a pat of butter or a drizzle of olive oil.


  • Soy Yogurt Parfait: Layer soy yogurt with granola and fresh berries.


  • Quinoa and Vegetable Stir-Fry: Cooked quinoa tossed with stir-fried broccoli, bell peppers, carrots, and tofu cubes. Season with low-sodium soy sauce, ginger, and garlic.
  • Herbal Tea: Chamomile or peppermint tea to soothe and relax.


  • Dark Chocolate: A small piece (70% cocoa or higher) for a treat rich in antioxidants.

Day 2:


  • Oatmeal: Cooked with almond milk, topped with sliced almonds, dried cranberries, and a sprinkle of cinnamon.
  • Black Coffee: Optionally with a splash of almond milk.


  • Chickpea Spinach Wrap: Whole grain wrap filled with mashed chickpeas, spinach, feta cheese, olives, and a drizzle of tahini.
  • Carrot Sticks: With hummus dip.


  • Mixed Nuts: A handful of walnuts, almonds, and cashews.


  • Grilled Chicken: Marinated in lemon juice, garlic, and herbs.
  • Steamed Asparagus: Drizzled with olive oil and a sprinkle of sea salt.
  • Sweet Potato Mash: With a touch of butter and a sprinkle of cinnamon.


  • Berry Gelatin: Made with fresh berries and sweetened with honey.

Note: This meal plan is rich in phytoestrogens, omega-3 fatty acids, antioxidants, and fiber, all of which can be beneficial during menopause. However, individual needs can vary, so it’s essential to consult with a registered dietitian or nutritionist to tailor a plan specific to your requirements.

Disclaimer: This in-depth article is meant to offer insights and information. It is not a substitute for individualized professional advice. Always consult a healthcare or mental health professional for personal concerns or issues.



Thank you for joining me on this episode of “Sexual Wellness for Women.” If you found the information valuable and enjoyed the discussion, I would truly appreciate it if you could take a moment to rate and review the episode. Your feedback helps me reach more people and spread the message of sexual wellness.

Remember, the more listeners we have, the more people I can help have their “ah-ha” moments when it comes to their sexual well-being. So, please share this podcast with your friends, family, and anyone who can benefit from our discussions.

And speaking of helping others, don’t forget to follow me on Facebook, Instagram, TikTok, and Wisdom. I share even more tips, tricks, and inspiration on these platforms to support you in your journey towards sexual wellness.

Lastly, I want to remind you that you are a wonderful sexual being. Embrace your uniqueness, take care of yourself, and prioritize your sexual well-being. Remember, pleasure and fulfillment are your birthright.

Thank you for tuning in, and I hope you have a passionate week ahead. I’ll catch you next time for more empowering conversations on “Sexual Wellness for Women.”

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