Holistic

Supporting Naturally

Holistic health in menopause means looking at the whole woman—not just her hormones or symptoms, but her physical, emotional, mental, and spiritual wellbeing.

Instead of focusing only on medical treatment, holistic health blends lifestyle choices, natural therapies, and self-awareness to support this life stage.

Holistic Approaches to Menopause

Physical Wellbeing
• Nutrition: Balanced diet with phytoestrogen-rich foods (soy, flaxseeds, legumes), calcium,

magnesium, vitamin D, and omega-3s to support bones, heart, and hormones.
• Movement: Weight-bearing exercise for bone health, yoga/pilates for flexibility and stress relief,

cardio for heart and mood.
• Sleep: Sleep hygiene, herbal teas (chamomile, valerian), magnesium, mindfulness before bed.
• Complementary therapies: Acupuncture, reflexology, massage, aromatherapy can ease hot flashes,

anxiety, and insomnia.

Mental & Emotional Health
• Stress management: Mindfulness, meditation, journaling, breath-work to calm the nervous system.
• Therapy/support: Talking therapies or support groups help with mood swings, grief, or identity shifts.
• Creativity & joy: Art, music, dance, or hobbies to keep the mind engaged and joyful.

Social & Relationship Health
• Connection: Strong relationships with partners, friends, and communities improve resilience.
• Communication: Honest conversations with partners/family about needs and changes.
• Support networks: Women’s circles, menopause groups, or working with a menopause doula.

Spiritual Wellbeing
• Self-reflection: Journaling, prayer, meditation, or spending time in nature to connect with meaning and purpose.
• Ritual & renewal: Viewing menopause not as “loss” but as transformation—a rite of passage into

wisdom and freedom.

The Holistic Mindset
• Embraces natural transitions instead of “fixing” them.
• Empowers women to listen to their bodies.
• Encourages balance across body, mind, and spirit.

Alternative Choices

Reflexology

Reflexology can be a very supportive complementary therapy during menopause because it works on the principle that pressure points on the feet, hands, and ears correspond to different organs and systems in the body.

By gently stimulating these points, reflexology aims to restore balance, improve energy flow, and support the body’s natural healing processes.

The MiCA App

Great to share our knowledge!

For more information on conditions experienced in menopause - take a look at The MiCA App - supported by The School of Antenatal.

A great resource to support your education and in teaching your clients.

Feel free to share The MiCA App with your clients - but please not your personal Access Code!

It can be downloaded via the App Stores or see the link below.