Can Your Diet Prevent Hair Loss?

Lynne on March 31, 2025

10 Foods That Feed Your Follicles and Keep Your Hair Glowing

Hair shedding in the shower? Finding strands on your pillow or in your brush? You’re not alone. Hair loss—especially during midlife—is a common complaint among women, and while it’s often blamed on hormones, age, or stress (and yes, all those things play a role), there’s one sneaky culprit that often gets overlooked: your diet.

Yes, what you eat—or don’t eat—can impact how full and fabulous your hair looks. While there’s no magic avocado that will stop hair loss overnight (if only!), certain nutrients are crucial for keeping your hair thick, strong, and firmly attached to your scalp.

Here’s the good news: You don’t need a fancy supplement or a prescription to start supporting your strands. Just head to your kitchen. Let’s break down how your diet impacts hair health and the top 10 foods that nourish your scalp and hair follicles from the inside out.

What’s Really Happening on Your Head?

Before we talk food, let’s get a little Hair Health 101. Hair is made up of keratin, a tough protein. And like everything else in your body, your hair relies on a steady supply of nutrients to grow, repair, and thrive. When you’re not getting enough of these nutrients—or if your body is diverting them elsewhere (hello, stress or illness)—your hair can suffer.

The result? Brittle strands, slow growth, increased shedding, and thinning at the crown or temples. Sound familiar?

Here’s where diet steps in. Eating a nutrient-rich diet doesn’t just benefit your heart or hormones—it feeds your hair follicles too. And since hair isn’t an essential tissue, your body prioritizes other organs before sending nutrients to your scalp. That means hair health is a strong indicator of your overall nutritional status.

So, if your hair is trying to tell you something, it’s time to listen—and load up on these 10 powerhouse foods.

1. Salmon: Omega-3s for Scalp Circulation

Why it works: Salmon is a fatty fish packed with omega-3 fatty acids, which help keep your scalp healthy by reducing inflammation and boosting circulation. A healthy scalp = healthy hair follicles.

Bonus nutrients: It’s also rich in protein and vitamin D, both of which play roles in hair strength and growth.

💡 Pro tip: Not a fan of salmon? Try mackerel, sardines, or even flaxseed oil for plant-based omega-3s.

2. Spinach: The Iron Queen

Why it works: Iron deficiency is one of the most common causes of hair loss in women—especially premenopausal women. Spinach is rich in iron, which helps red blood cells carry oxygen to hair follicles.

Bonus: It also has vitamin C (to help with iron absorption) and folate, a B-vitamin that supports cell turnover.

💡 Pair it with: A squeeze of lemon juice or a few strawberries to increase iron absorption.

3. Eggs: Your Protein Powerhouse

Why it works: Hair is mostly protein, so it makes sense that protein deficiencies can lead to shedding. Eggs are not only high in protein but also contain biotin—a B-vitamin essential for hair growth.

Biotin is trendy in supplements, but your body absorbs it better from real food.

💡 Egg-cellent tip: Don’t skip the yolk—it contains most of the hair-healthy nutrients like vitamin D and iron.

4. Sweet Potatoes: Nature’s Scalp Soother

Why it works: Sweet potatoes are loaded with beta-carotene, which your body converts to vitamin A. This vitamin helps produce sebum, the natural oil that moisturizes your scalp.

A dry, flaky scalp isn’t just annoying—it can also hinder hair growth.

💡 One medium sweet potato provides more than 100% of your daily vitamin A needs.

5. Greek Yogurt: Thick Hair Starts Here

Why it works: Packed with protein and B5 (pantothenic acid), Greek yogurt promotes blood flow to the scalp and helps maintain hair follicle function. It’s also a good source of zinc, which supports tissue repair and oil gland function around the follicles.

💡 Go full-fat for added omega-3s and a little more satisfaction.

6. Berries: The Antioxidant All-Stars

Why it works: Blueberries, strawberries, and raspberries are loaded with antioxidants, especially vitamin C, which helps protect hair follicles from damage and aids in collagen production (great for your scalp!).

Collagen also keeps the hair shaft strong, minimizing breakage.

💡 Snack hack: Blend berries with spinach and Greek yogurt for a scalp-loving smoothie.

7. Avocados: Healthy Fats = Healthy Hair

Why it works: Avocados are rich in vitamin E and monounsaturated fats, which boost circulation to the scalp and promote overall hair growth. Vitamin E is also an antioxidant that protects against oxidative stress, which is linked to hair loss.

💡 Hair helper: Just half an avocado provides about 20% of your daily vitamin E needs.

8. Nuts and Seeds: Tiny but Mighty

Why it works: Almonds, walnuts, and sunflower seeds pack in hair-friendly nutrients like zinc, selenium, and vitamin E. Zinc deficiency, in particular, is linked to telogen effluvium, a common form of temporary hair loss.

💡 On-the-go snack: A small handful a day keeps your strands strong and nourished.

9. Lentils: Plant-Based Protein with a Punch

Why it works: Lentils are loaded with protein, iron, zinc, and biotin—making them a plant-powered choice for hair growth. They’re especially great for vegetarians who might struggle to get enough hair-healthy nutrients from diet alone.

💡 Batch cook it: Add lentils to soups, salads, or even taco meat for a fiber-and-protein-rich upgrade.

10. Oysters: The Zinc Superstars

Why it works: Oysters are one of the richest natural sources of zinc, a mineral your hair follicles absolutely love. Zinc helps regulate oil production on the scalp and supports follicle repair.

💡 Fun fact: Just one oyster delivers more than 500% of your daily zinc needs.

Bonus: Foods to Avoid If You Want Gorgeous Hair

Now that we’ve covered what to eat, here’s a quick reminder of what to limit:

  • Sugar and refined carbs: They spike insulin and inflammation—two enemies of your follicles.
  • Very low-calorie diets: Drastically reducing calories deprives your body of nutrients, and hair is often the first to go.
  • Alcohol and caffeine (in excess): They can dehydrate you and interfere with nutrient absorption.
  • Highly processed foods: Think chips, frozen dinners, or fast food—they offer little nutritional value for your hair.

What About Supplements?

You’ve probably seen hair supplements promising longer, stronger, thicker locks. While some—like biotin, zinc, and vitamin D—can help if you’re deficient, they’re not a one-size-fits-all fix.

In fact, too much of certain nutrients (like vitamin A or selenium) can worsen hair loss. Always talk to your doctor or a registered dietitian before starting a supplement regimen. The best approach? Focus on whole foods first, and supplement only when needed.

When to See a Doctor

If you’ve improved your diet and you’re still seeing significant hair loss, it’s worth getting checked for:

  • Thyroid disorders
  • Iron deficiency anemia
  • Hormonal imbalances (especially during perimenopause and menopause)
  • Autoimmune conditions like alopecia areata
  • High stress levels or sleep issues

Hair loss can be complex—sometimes it’s nutritional, sometimes it’s hormonal, sometimes it’s genetic. But good nutrition always supports the process, no matter the root cause.

Final Thoughts: Food First, Follicles Follow

Your hair is a reflection of your overall health—and what you put on your plate matters more than what you put in your shampoo. Eating a balanced diet full of scalp-nourishing nutrients won’t just improve your hair health—it can boost your energy, skin, and mood too. Win-win-win.

So the next time you’re wondering if your diet can help prevent hair loss? The answer is a resounding yes—and your grocery cart might just be the best beauty product you own.

References

  • Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A. (2019). The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatology and Therapy, 9(1), 51–70. https://doi.org/10.1007/s13555-018-0278-6
  • Bregy, A., & Trueb, R. M. (2020). Zinc and its Role in Hair Loss. Dermatology and Therapy, 10, 1103–1115. https://doi.org/10.1007/s13555-020-00447-1
  • Deloche, C., Bastien, P., Chadoutaud, S., Galan, P., Bertrais, S., & Hercberg, S. (2007). Low iron stores: a risk factor for excessive hair loss in non-menopausal women. European Journal of Dermatology, 17(6), 507–512.
  • Gupta, M., & Mysore, V. (2016). Classifications of Patterned Hair Loss: A Review. Journal of Cutaneous and Aesthetic Surgery, 9(1), 3–12. https://doi.org/10.4103/0974-2077.178536
  • Rushton, D. H. (2002). Nutritional factors and hair loss. Clinical and Experimental Dermatology, 27(5), 396–404. https://doi.org/10.1046/j.1365-2230.2002.01079.x

Discover How Journaling Can Help You Feel More in Control—Without Talking to a Therapist

Lynne on March 27, 2025

If you’ve ever felt like your emotions are running the show—especially during perimenopause or high-stress life seasons—you’re not alone. Some days, it’s a full-blown mental traffic jam: anxious thoughts, emotional spirals, sleepless nights, and that persistent inner critic who just won’t zip it.

But what if there were a simple, private, no-cost way to organize those thoughts and start feeling more in control—without ever stepping into a therapist’s office?

Enter journaling—an underrated powerhouse tool that’s as accessible as your bedside notebook. It’s not just about pouring your heart out or writing poetry. Done right, journaling can improve emotional clarity, lower stress, and even help you sleep better. And yes, it’s totally backed by science (more on that below!).

Here’s how it works—and how to make it work for you.

Why Journaling Works Like Therapy (But on Your Schedule)

When you put pen to paper, you’re doing more than venting. Journaling helps give structure to your thoughts. It allows your mind to slow down and process emotions that otherwise feel too overwhelming, confusing, or chaotic.

That process can help create clarity and a sense of emotional control—something that’s often hard to come by during hormonal shifts, life transitions, or just plain everyday stress.

Think of it this way: if your brain is a cluttered closet, journaling is like taking everything out, sorting it, and putting it back in a way that makes sense.

5 Mental Health Benefits of Journaling

You don’t have to write pages a day to feel the effects. Even a few minutes of focused writing can make a difference. Here’s what regular journaling can help with:

1. Reduces Anxiety and Negative Thought Loops

When your brain is stuck in overthinking mode, journaling acts like a release valve. Writing things down interrupts the cycle of anxious or negative thoughts and gives you space to look at your worries more objectively. Instead of ruminating, you’re redirecting.

2. Improves Mood and Builds Emotional Resilience

Writing about your emotions helps you make sense of them—especially the tough ones. Over time, journaling can help you bounce back faster from emotional setbacks. You’re not ignoring the stress; you’re working through it, one entry at a time.

3. Helps You Sleep Better

If your brain tends to go into overdrive the moment your head hits the pillow, journaling can help calm that mental chatter. It clears the mental to-do list, reduces nighttime rumination, and creates a sense of closure for the day.

4. Boosts Self-Awareness

Ever wonder why you keep reacting the same way in certain situations? Journaling helps you spot emotional triggers and recurring thought patterns. That awareness is the first step to changing them.

5. Supports Physical Health Too

While it may seem unrelated, consistent journaling has been linked to better immune function and fewer physical symptoms of stress. It’s all connected—when your mind feels lighter, your body often does too.

The Best Part? You Don’t Need to Be a “Writer”

You don’t need perfect grammar or flowing sentences. You just need honesty. Journaling is for you, not for an audience. It’s a judgment-free zone where you can write whatever you want—messy, emotional, random—it all counts.

Whether you’re scribbling in a notebook, typing in a doc, or even talking into a voice note you transcribe later, the format doesn’t matter. What matters is showing up for yourself.

4 Types of Journaling to Try (Even If You’re Not Sure Where to Start)

There’s no one-size-fits-all method. Different styles of journaling serve different purposes. Here are a few to experiment with:

1. Expressive Journaling

This is where you write about how you’re feeling—especially when things feel heavy or complicated. It’s great for emotional release, problem-solving, and processing big life events.

Try this prompt:
“What’s really on my mind right now?”

2. Gratitude Journaling

This type of journaling shifts your focus from what’s wrong to what’s going right—even in small ways. Gratitude journaling can improve your outlook and foster emotional resilience over time.

Try this prompt:
“Three things I’m grateful for today…”

3. Cognitive Journaling (aka Thought Reframing)

This style is especially helpful for managing anxiety or self-doubt. You identify a negative thought, examine it, and then reframe it into something more balanced or realistic.

Try this prompt:
“What’s the thought that’s bothering me—and how might I see it differently?”

4. Bullet Journaling

Prefer structure and checklists over stream-of-consciousness writing? Bullet journaling combines organization with self-awareness. You can track moods, goals, habits, or even energy levels over time.

Try this layout:

  • Morning mood
  • What I need to do today
  • One thing I’m looking forward to
  • One thing I want to reflect on tonight

How to Start a Journaling Practice That Actually Sticks

Let’s be honest—starting a new habit sounds great until life gets in the way. Here are a few tips to keep journaling doable and sustainable:

✅ Set a Time (But Keep It Flexible)

Choose a time that works for you. Morning journaling can help clear mental fog; evening journaling can be a great emotional debrief. Just don’t stress about being consistent to the minute.

✅ Start Small

You don’t need to write for 20 minutes. Even five minutes can make a big difference. The goal isn’t quantity—it’s consistency.

✅ Use Prompts

Prompts are a great way to kickstart the flow. Keep a list handy or try a journaling app that offers daily suggestions.

✅ Make It a Ritual

Light a candle. Pour a cup of tea. Sit in your favorite chair. Making journaling a tiny self-care ritual can help you look forward to it.

✅ Don’t Judge What You Write

It doesn’t need to be profound or poetic. It just needs to be real. This is a safe space to be honest—with zero expectations.

What Journaling Can’t Do

While journaling can offer incredible mental and emotional benefits, it’s not a magic fix. And it’s not a substitute for professional support when you need it.

If you’re experiencing persistent sadness, panic, hopelessness, or trauma that feels unmanageable, please don’t rely on journaling alone. Think of it as a supportive tool—not the only one in your kit.

Final Thoughts: Your Brain Needs a Place to Talk, Too

Journaling might look simple on the outside—but it’s a powerhouse when it comes to managing stress, understanding yourself, and staying grounded during emotionally turbulent times.

It gives your thoughts a place to go. Your feelings are a place to land. And your inner voice a chance to be heard—without judgment, without interruption, and without needing to pay for a 50-minute therapy session.

So go ahead—grab that pen and notebook. Start where you are. Say what you need to say. You’ll be amazed at what comes out—and how much lighter you’ll feel after.

References

Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338–346.

Krpan, K. M., Kross, E., Berman, M. G., Deldin, P. J., Askren, M. K., & Jonides, J. (2013). An everyday activity as a treatment for depression: The benefits of expressive writing for people diagnosed with major depressive disorder. Journal of Affective Disorders, 150(3), 1148–1151.

Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). Putting feelings into words: affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428.

Pennebaker, J. W., & Beall, S. K. (1986). Confronting a traumatic event: Toward an understanding of inhibition and disease. Journal of Personality and Social Psychology, 52(4), 693–703.

Scullin, M. K., Krueger, L. E., & Roberts, J. A. (2018). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. Journal of Experimental Psychology: General, 147(1), 139–146.

How to Sleep Like a Baby During Perimenopause — No Pills Required

Lynne on March 25, 2025

If you’re tossing and turning at 3 a.m., watching the clock tick minute by minute as your mind spins in circles—you’re not alone. For millions of women, perimenopause turns sleep into a nightly battle, and it’s one of the most frustrating and overlooked symptoms of hormonal change.

The worst part? You wake up exhausted, yet somehow expected to juggle work, family, and life without missing a beat.

Good news: You can sleep better—and no, it doesn’t require sleeping pills, wine, or giving up coffee forever. We’re diving into why perimenopause messes with your sleep, and giving you natural, effective strategies to reclaim your rest. Because sleep isn’t just a luxury—it’s a non-negotiable.

Wait, Why Can’t I Sleep Anymore?

Blame the hormones. Seriously.

Perimenopause is the 2-10 year phase leading up to menopause, and it’s like puberty in reverse. Estrogen, progesterone, and even melatonin levels start to fluctuate wildly, and your body becomes less predictable—especially at night.

The Hormonal Havoc Behind Your Sleepless Nights:

  • Progesterone drops — This hormone has a calming, sleep-promoting effect. As it declines, falling asleep becomes harder.
  • Estrogen fluctuates — Estrogen plays a role in regulating body temperature and mood. When it dips, you might experience night sweats, hot flashes, and anxiety—all major sleep disruptors.
  • Melatonin decreases — As we age, our natural production of melatonin (a hormone that controls your sleep-wake cycle) goes down, leading to less deep, restorative sleep.

But that’s not all.

Add in stress, worry, and a to-do list that never ends, and you’ve got the perfect recipe for insomnia.

How Sleep Struggles Affect Your Life (and Everyone Around You)

Sleep isn’t just about feeling rested. It’s about functioning. When you’re not sleeping, your whole life starts to unravel:

  • Mood swings get worse (hello, irritability and random tears).
  • Cognitive fog makes it harder to focus, remember things, or make decisions.
  • Weight gain creeps in—because poor sleep messes with hunger hormones like ghrelin and leptin.
  • Libido tanks, and intimacy becomes less appealing.
  • Your relationships suffer, especially when your fuse is short and you’re living on edge.

It’s not just about you—it’s about your family, your coworkers, your partner, and how you show up in your own life.

Natural Ways to Improve Sleep During Perimenopause

No pills. No gimmicks. Just real solutions backed by science.

Ready to fall asleep faster and stay asleep longer? Here’s your hormone-friendly, holistic guide:

1. Cool It Down: The Body Temperature Connection

Ever woken up in a puddle of sweat at 2 a.m.? That’s not just uncomfortable—it’s disruptive.

What to Do:

  • Lower your bedroom temp to 65°F (18°C) — This is the sweet spot for most people.
  • Invest in cooling sheets or a moisture-wicking blanket.
  • Try bed fans or cooling mattress pads (yes, they’re a thing, and they work wonders).
  • Take a lukewarm shower before bed to help lower core temperature.

🧊 Hot flashes are like sleep’s worst enemy. Cooling down your environment helps your body signal that it’s time for rest.

2. Create a Hormone-Friendly Sleep Routine

Routine is everything when your hormones are unpredictable.

Try This:

  • Go to bed and wake up at the same time every day, even on weekends.
  • Avoid screens (phones, laptops, TV) at least 1 hour before bed—blue light suppresses melatonin.
  • Read, stretch, or meditate instead.
  • Dim the lights an hour before bedtime to mimic sunset.

🌙 Consistency retrains your body to know when it’s time to wind down.

3. Rethink Your Diet (Especially in the Evening)

You don’t need to overhaul your diet overnight—but making a few changes can promote better sleep.

Sleep-Boosting Foods:

  • Tryptophan-rich foods like turkey, oats, and bananas.
  • Magnesium (found in leafy greens, nuts, and seeds) to help relax muscles.
  • Complex carbs like sweet potatoes can help the brain absorb tryptophan.

Avoid:

  • Caffeine after 2 p.m. (yes, even that matcha latte).
  • Alcohol—it may help you fall asleep faster, but it fragments your sleep later.
  • Sugar and spicy foods—both can trigger night sweats and blood sugar crashes.

🍵 Try a bedtime tea with chamomile, lemon balm, or valerian root for extra sleep support.

4. Try Natural Supplements (With Caution)

You don’t need supplements—but some can help support your sleep cycle, especially during hormonal shifts.

Popular Options:

  • Magnesium glycinate or citrate — Eases anxiety and muscle tension.
  • L-theanine — Promotes calm without drowsiness.
  • Ashwagandha — An adaptogen that helps manage stress and cortisol.
  • Melatonin (low dose, 0.5 to 1 mg) — Can help reset your rhythm, but not for long-term use.

⚠️ Talk to a healthcare provider before starting new supplements, especially if you’re on medication or have underlying conditions.

5. Move Your Body (But Not Too Late)

Exercise is a sleep superhero—but timing matters.

  • Aim for 30 minutes of movement daily—walking, dancing, swimming, or yoga.
  • Morning workouts can help regulate cortisol and promote melatonin release at night.
  • Avoid high-intensity workouts after 7 p.m.—they can overstimulate your system.

🧘🏽‍♀️ Bonus: Gentle evening yoga or stretching can ease tension and prep your body for sleep.

6. Manage Stress—Seriously

Stress spikes cortisol, and cortisol competes with melatonin. If your brain is still buzzing with to-do lists, you’re not going to sleep well.

Simple Tools That Work:

  • Mindfulness meditation — Just 10 minutes a day can lower stress and improve sleep quality.
  • Journaling — Get worries out of your head and onto paper.
  • Gratitude practice — Write down 3 good things before bed—it rewires your brain for calm.

🧠 Stress isn’t just mental—it’s chemical. Manage it, and your sleep improves dramatically.

7. Go Natural With Light

Your body’s circadian rhythm needs light cues.

  • Get morning sunlight for at least 15-20 minutes (even on cloudy days).
  • Use dim, warm lights in the evening to signal wind-down time.
  • Consider a sunrise alarm clock if you wake up groggy in the dark.

🌞 Light resets your internal clock and boosts your melatonin production naturally.

8. Tweak Your Sleep Environment

Think of your bedroom as a cave: cool, dark, and quiet.

  • Use blackout curtains or a sleep mask.
  • Try white noise machines or a fan to block out sound.
  • Keep electronics out of the bedroom—yes, even your phone.

🛏️ Your bed should be for sleep and intimacy. That’s it.

9. Know When It’s More Than Perimenopause

If nothing’s helping—or sleep is completely nonexistent—it’s time to check in with a healthcare provider.

  • You may have sleep apnea, thyroid issues, or clinical insomnia.
  • In some cases, hormone therapy (HRT) or bioidentical hormones may be a helpful option.

👩🏽‍⚕️ Perimenopause is complex—and there’s no shame in asking for professional help.

You Deserve Rest, Not Restlessness

Perimenopause is a wild ride—but sleep doesn’t have to be the casualty. With the right tools and mindset, you can finally say goodbye to restless nights… and hello to deep, dreamy sleep—no pills required.

Could This Be the #1 Menopause Diet to Beat Fatigue and Boost Energy?

Lynne on March 21, 2025

If dragging yourself out of bed feels like an Olympic sport lately, welcome to the menopause fatigue club. Between fluctuating hormones, disrupted sleep, and mystery mood swings, it’s no wonder many women hit a wall—sometimes by 10 a.m.

But here’s the good news: what (and how) you eat can flip the switch from sluggish to energized. The right menopause diet can balance hormones, stabilize blood sugar, and power up your mitochondria (aka your cells’ energy factories). And we’re about to break it all down—without the gimmicks, just the good stuff.

So What’s the #1 Menopause Diet to Boost Energy?

Enter: The Mediterranean Diet—with a Menopause Twist.

Following a Mediterranean-style diet isn’t just good for your heart—it could be a game-changer for menopausal health. A recent systematic review1 sheds light on the promising benefits of the Mediterranean Diet (MD) for menopausal women. It suggests that following a Mediterranean-style diet isn’t just good for your heart—it could be a game-changer for menopausal health.

We’re talking real, measurable improvements: reduced body weight, lower blood pressure, better omega-6 to omega-3 ratios (which helps calm inflammation), and healthier cholesterol and triglyceride levels—including a drop in LDL, the so-called “bad” cholesterol.

These findings aren’t just impressive—they’re empowering. They suggest that something as accessible as dietary change can play a key role in public health strategies to support women through midlife transitions. In other words, what you eat can directly impact how you feel, how you age, and how much energy you have for the life you want to live.

Let’s call it Mediterranean+.

This time-tested, heart-loving way of eating is the MVP for midlife energy. Think of it as clean fuel for a changing body. It’s heavy on colorful veggies, lean proteins, healthy fats, and complex carbs. But for menopause? We tweak it just a bit.

Here’s what that looks like:

1. Power Up with Phytoestrogens

Hormones are rollercoastering, but phytoestrogens (plant compounds that mimic estrogen) can help smooth the ride.

Best sources:

  • Flaxseeds
  • Soybeans (edamame, tofu, tempeh)
  • Chickpeas
  • Lentils

Why it works: Studies show that phytoestrogens may help reduce hot flashes and support hormone balance, which can ease fatigue.

2. Say Yes to Slow Carbs

Skip the sugar crashes. Instead, focus on slow-burning complex carbs that give your brain and body sustained energy.

Go for:

  • Quinoa
  • Sweet potatoes
  • Steel-cut oats
  • Brown rice

Why it works: These carbs stabilize blood sugar, a major factor in mood and energy regulation during menopause.

3. Fat Is Your Friend (The Good Kind)

Your brain is about 60% fat—and it needs the right kinds to function. Omega-3 fatty acids can also help combat inflammation and brain fog.

Eat more of:

  • Avocados
  • Olive oil
  • Salmon, sardines, mackerel
  • Walnuts and chia seeds

Why it works: Omega-3s are linked to better sleep, lower depression risk, and improved cognitive function in midlife women.

4. Protein at Every Meal

You start losing muscle mass in your 40s. Less muscle = less energy. Protein helps build and maintain muscle, and it keeps you full longer (no 3 p.m. cookie cravings).

Top choices:

  • Eggs
  • Chicken breast
  • Greek yogurt
  • Lentils and beans
  • Tofu or tempeh

Why it works: Protein supports metabolism and muscle repair—both critical to staying strong and energized.

5. Balance Your Minerals

Low iron? Low energy. Low magnesium? Cue the muscle cramps and insomnia. Midlife women often need more minerals than they realize.

Don’t skip:

  • Leafy greens (spinach, kale)
  • Pumpkin seeds
  • Dark chocolate (yes, please!)
  • Fortified cereals or a high-quality supplement

Why it works: Magnesium supports sleep and nerve function. Iron helps red blood cells carry oxygen (aka energy) throughout your body.

Bonus Tip: Watch the Caffeine & Alcohol

We love a good coffee and the occasional glass of red wine. But too much can spike cortisol and mess with your already-fragile sleep cycle. Try tapering caffeine after 2 p.m. and consider alcohol-free nights during the week to see if your sleep (and energy) improves.

Your Menopause Energy Reset Plan

  • Follow the Mediterranean+ diet
  • Prioritize sleep
  • Move your body daily (even a brisk walk counts!)
  • Hydrate like it’s your job
  • Manage stress with breathwork or journaling

Bottom Line

You don’t have to accept fatigue as your new normal. A few tweaks to your diet—specifically the Mediterranean+ way—can fuel your body, calm your hormones, and give you that long-lost spark back.

Because energy isn’t just about getting through the day—it’s about enjoying it.

Disclaimer: The information provided in this article is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider or a registered dietitian before making changes to your diet, especially during menopause or if you have any underlying health conditions. Individual needs may vary, and what works for one person may not work for another.

References:

  1. Gonçalves, C., Moreira, H., & Santos, R. (2024). Systematic review of mediterranean diet interventions in menopausal women. AIMS public health, 11(1), 110–129. https://doi.org/10.3934/publichealth.2024005 ↩︎

Is This Perimenopause? 8 Sneaky Symptoms You Should Know

Lynne on March 17, 2025

One day, you’re cruising through life like usual. The next, you’re sweating through your sheets at 3 AM, forgetting why you walked into a room, and crying over a cat food commercial. Sound familiar? You, my friend, might be in perimenopause—the years leading up to menopause when your hormones decide to throw a little chaos into the mix.

The good news? It’s totally normal. The even better news? There are ways to handle it without losing your mind. Let’s break down the most common (and most annoying) perimenopause symptoms and what you can do to feel more like yourself again.

1. Your Periods Are Playing Games

One month it’s barely there, the next you’re bleeding like it’s your teenage years again. Perimenopause can make your cycle unpredictable because your estrogen levels are all over the place.

What helps? Tracking your cycle with an app can help you see patterns. If your periods are super heavy, coming too close together, or lasting more than 10 days, check in with your doctor.

2. Hot Flashes & Night Sweats—At the Worst Times

Suddenly sweating through your shirt during a work meeting? Waking up drenched in the middle of the night? Yep, that’s perimenopause messing with your body’s temperature control.

What helps? Avoid caffeine, spicy foods, and alcohol, which can make it worse. Sleep in breathable fabrics and try a cooling pillow to keep those night sweats in check.

3. Mood Swings & Anxiety That Come Out of Nowhere

One minute, you’re fine. The next, you’re snapping at your partner for chewing too loudly. Perimenopause can bring mood swings, irritability, and even anxiety, thanks to fluctuating hormones.

What helps? Regular exercise, meditation, and omega-3-rich foods (like salmon and walnuts) can help stabilize your mood. If anxiety or depression feels overwhelming, don’t hesitate to talk to a doctor.

4. Brain Fog Is Making You Forget Everything

Ever forget why you opened the fridge? Or struggle to remember names? Estrogen affects brain function, so when levels drop, so does your mental clarity.

What helps? Hydration, good sleep, and brain-friendly foods like berries and leafy greens can help. Also, write things down—your brain has enough to deal with right now!

5. Your Body Is Holding On to Weight Differently

If your belly is suddenly softer, even though your diet and exercise haven’t changed, you’re not imagining it. Hormones shift how your body stores fat, often leading to extra fluff around your midsection.

What helps? Strength training, cutting back on sugar, and stress management can help keep weight gain under control. (Yes, stress can make it worse—thanks, cortisol!)

6. Sleep Feels Like a Distant Memory

Can’t fall asleep? Keep waking up at weird hours? Perimenopause can mess with your sleep patterns, leaving you exhausted.

What helps? Stick to a bedtime routine, limit screen time before bed, and try magnesium or chamomile tea to help you relax.

7. Dryness—And Not Just on Your Face

Lower estrogen levels can lead to vaginal dryness, making intimacy uncomfortable (or just plain annoying). Your skin and eyes might feel drier too.

What helps? Water-based lubricants, vaginal moisturizers, and staying hydrated can help. And yes, regular intimacy—solo or with a partner—can actually improve vaginal health.

8. Achy Joints & Stiffness

Waking up feeling creaky? Estrogen helps reduce inflammation, so when it drops, your joints can feel the difference.

What helps? Yoga, gentle stretching, and anti-inflammatory foods like turmeric, ginger, and leafy greens can make a big difference.

When to Check in With Your Doctor

Perimenopause is a natural phase, but if your symptoms are making life miserable—like super heavy periods, severe mood swings, or constant sleep struggles—it’s worth talking to your doctor. Options like hormone therapy, supplements, or simple lifestyle tweaks can make a huge difference.

The Bottom Line

Perimenopause is unpredictable, but it doesn’t have to be a struggle. Small changes—like tweaking your diet, getting more movement, and prioritizing sleep—can help you feel more like yourself again. And remember: this is just a phase, not a permanent state of chaos. You’ve got this!

Are you ready to embrace the next phase of your life with knowledge, confidence, and self-care?

101 Things to Know and Do Before Perimenopause by Menopause Network is your essential guide to understanding the changes ahead, managing symptoms, and thriving through perimenopause.

Grab Your Copy Now

Is Evening Primrose Oil the Menopause Game-Changer You’ve Been Looking For?

Lynne on March 11, 2025

Menopause—it’s a natural milestone in every woman’s life, but let’s face it, it’s not all sunshine and rainbows. From hot flashes that make you feel like you’re living in a sauna to mood swings that have you crying over commercials, the symptoms can be as unpredictable as they are challenging. Enter evening primrose oil (EPO), a little golden drop of nature that might just be your new best friend.

Packed with gamma-linolenic acid (GLA), EPO is a supplement that’s been buzzing around the health and wellness community for its potential to ease those pesky menopausal symptoms. So, grab a cup of tea and let’s dive into why evening primrose oil might become the MVP of your menopause journey.

1. Goodbye, Hot Flashes and Night Sweats

If you’ve ever woken up drenched in sweat at 2 a.m., you know how frustrating hot flashes and night sweats can be. These are hallmark symptoms of menopause caused by fluctuating estrogen levels. While they’re completely normal, they’re far from enjoyable.

EPO has been studied for its potential to manage the severity of hot flashes. In one clinical trial published in the Archives of Gynecology and Obstetrics, women who took evening primrose oil experienced a noticeable reduction in the intensity of their hot flashes compared to those who took a placebo1. Additionally, evening primrose oil was found to effectively decrease both the frequency and severity of night sweats2, bringing much-needed relief to sleepless nights. Imagine turning the temperature down from “volcanic” to “manageable tropical heat”—we’ll take it!

2. Moisturize from the Inside Out

Menopause can sometimes make your skin feel as dry as the Sahara Desert. Hormonal changes during this time lead to a drop in collagen production, and your skin might lose some of that youthful bounce and glow.

EPO is a superstar for supporting skin health. The GLA it contains is believed to help restore moisture and reduce inflammation3. In fact, it’s often used for skin conditions like eczema and acne. For menopausal women dealing with dryness, evening primrose oil might be a game-changer in regaining some of that lost hydration. Bonus points: healthier, glowing skin can definitely boost your confidence.

3. Mood Swings? Take a Breather with EPO

Have you ever cried because you accidentally stepped on a Lego or felt inexplicably irritable over burnt toast? That’s menopause for you. Emotional ups and downs are par for the course, thanks to hormonal fluctuations.

A triple-blind randomized clinical trial published in the Journal of Menopausal Medicine found that women who took evening primrose oil reported significant improvements in psychological symptoms such as anxiety, irritability, and overall well-being4. Imagine going through your day without feeling like your emotions are on a rollercoaster ride—it sounds like a dream, doesn’t it?

4. Joint Comfort and Mobility

With menopause often comes joint stiffness and discomfort, which can make you feel older than you are. This is partly due to declining estrogen levels, which play a role in keeping your joints well-lubricated and inflammation in check.

EPO’s anti-inflammatory properties might come to the rescue here. Some studies suggest that GLA can help reduce inflammation and improve joint mobility5. While research on this topic is still in its early stages, there’s enough promise to make evening primrose oil worth considering if joint discomfort is slowing you down.

5. Supporting Bone Health

So, researchers have been curious about whether evening primrose oil (EPO) might help keep bones strong, especially for folks dealing with osteoporosis—a condition where bones get weak and brittle, often after menopause. EPO has omega-6 fatty acids, which are part of a bigger family of healthy fats called PUFAs (polyunsaturated fatty acids). These fats have been studied to see if they can help with bone density.

In one study, people took a combo of EPO, fish oil, and calcium supplements for 18 months. Turns out, the folks taking these supplements had slower or even reversed bone loss compared to those who got a placebo6. Pretty cool, right? But here’s the twist: a big genetic study looked at omega-6s and bone health and didn’t find a clear link. Still, it opened the door for more research to figure out if omega-6s, like the ones in EPO, might play a role in keeping bones sturdy. So, while it’s not a slam dunk yet, it’s definitely something to keep an eye on!

6. A Natural Solution to Breast Tenderness

Breast tenderness isn’t just a PMS thing—it can also rear its head during menopause. Some women find it uncomfortable enough to interfere with daily life.

Evening primrose oil has a long history of being used to relieve breast pain and tenderness7. In fact, it’s one of the most common supplements recommended for this issue. The GLA in EPO is thought to reduce inflammation and balance certain hormones, leading to relief from discomfort.

How Does EPO Work Its Magic?

At this point, you might be wondering what makes evening primrose oil so special. The secret lies in gamma-linolenic acid (GLA), an omega-6 fatty acid that your body converts into prostaglandins. Prostaglandins are hormone-like substances that play a key role in reducing inflammation, regulating blood flow, and balancing hormonal shifts. By introducing more GLA into your system, EPO helps support these processes, which can ease some of the physical and emotional symptoms of menopause.

Are There Any Side Effects?

As amazing as EPO sounds, it’s not without its potential drawbacks. While it’s generally considered safe for most people, some individuals may experience mild side effects like nausea, headaches, or stomach upset. Rarely, it could increase the risk of bleeding for those on anticoagulant medications or trigger seizures in people with epilepsy. Always consult your healthcare provider before adding EPO to your supplement routine, especially if you have pre-existing conditions or take other medications.

How to Use EPO for Menopause

So, you’re sold on the idea of trying evening primrose oil—what’s next? Here are a few tips:

  • Dosage: For menopause symptoms, dosages of 500 mg to 3,000 mg daily are commonly used, depending on the severity of symptoms. Start with a lower dose and increase gradually.
  • Timing: Consistency is key. Take EPO at the same time each day, with food, to maximize absorption.
  • Form: EPO is available in capsules and as an oil. Capsules are more convenient and easier to dose accurately.

The Verdict: Should You Try Evening Primrose Oil?

While evening primrose oil isn’t a miracle cure for menopause, it shows plenty of potential as a natural option to make this transition a little smoother. From taming hot flashes and mood swings to boosting skin health and joint comfort, it might just be the secret weapon your menopause toolkit has been missing.

Remember, though, what works wonders for one person might not work as well for another. Always consult your doctor or a healthcare professional before starting any new supplement to ensure it’s a safe and effective choice for you.

Evening primrose oil: it’s golden, it’s versatile, and it just might help you feel like yourself again. Who wouldn’t want that during menopause? Here’s to embracing this new chapter with a little extra glow—and maybe fewer hot flashes.

References
  1. Karen Christelle, Maryam Mohd Zulkfili, Norhayati Mohd Noor, Nani Draman, The Effects of Evening-Primrose Oil on Menopausal Symptoms: A Systematic Review and Meta-analysis of Randomized Controlled Trials, Current Women`s Health Reviews; Volume 16, Issue 4, Year 2020, .
    DOI: 10.2174/1573404816999200702162750 ↩︎
  2. Kazemi F, Masoumi SZ, Shayan A, Oshvandi K. The Effect of Evening Primrose Oil Capsule on Hot Flashes and Night Sweats in Postmenopausal Women: A Single-Blind Randomized Controlled Trial. J Menopausal Med. 2021 Apr;27(1):8-14. https://doi.org/10.6118/jmm.20033 ↩︎
  3. National Center for Complementary and Integrative Health. (n.d.). Evening primrose oil. Retrieved March 11, 2025, from https://www.nccih.nih.gov/health/evening-primrose-oil ↩︎
  4. Safdari F, Motaghi Dastenaei B, Kheiri S, Karimiankakolaki Z. Effect of Evening Primrose Oil on Postmenopausal Psychological Symptoms: A Triple-Blind Randomized Clinical Trial. J Menopausal Med. 2021 Aug;27(2):58-65. doi: 10.6118/jmm.21010. PMID: 34463069; PMCID: PMC8408320. ↩︎
  5. Nature’s Best. (n.d.). Should I be taking evening primrose oil for menopause? Retrieved March 11, 2025, from https://www.naturesbest.co.uk/our-blog/the-menopause/should-i-be-taking-evening-primrose-oil-for-menopause/?form=MG0AV3 ↩︎
  6. Harris M, Farrell V, Houtkooper L, Going S, Lohman T. Associations of polyunsaturated fatty acid intake with bone mineral density in postmenopausal women. J Osteoporos. 2015;2015:737521. doi:10.1155%2F2015%2F737521 ↩︎
  7. Goyal. LE., Mansel RE., ); Efamast Study Group. A randomized multicenter study of gamolenic acid (Efamast) with and without antioxidant vitamins and minerals in the management of mastalgia. Breast J. 2005;11:41-47. ↩︎

Disclaimer: The content provided in this blog is intended for informational purposes only. It is derived from scientific studies (involving human, animal, or in vitro research), clinical experience, or traditional practices, as referenced in each article. Please note that the outcomes described may not apply to all individuals. Self-treatment is strongly discouraged for serious or life-threatening conditions, which require professional medical intervention. For many of the conditions discussed, conventional treatments, including prescription or over-the-counter medications, may also be available. It is essential to consult your physician, healthcare provider, or pharmacist regarding any health concerns before using supplements or making changes to prescribed medications. Always seek professional guidance for your specific health needs.

What Ingredients Should You Look for in Menopausal Skincare Products?

Lynne on March 10, 2025

Let’s face it—menopause changes your skin in ways you didn’t quite see coming. Dryness, fine lines, and a sudden lack of elasticity might start creeping in, but the good news is that the right skincare ingredients can make a big difference. Here’s a guide to what you should look for:

Hyaluronic Acid

If your skin feels like a desert, this is your go-to ingredient. Hyaluronic acid is a hydration powerhouse, helping your skin hold on to moisture and look plumper.

Why You’ll Love It:

  • Keeps skin hydrated.
  • Smooths out fine lines.
  • Leaves your skin feeling bouncy.

Ceramides

Think of ceramides as the glue holding your skin cells together. They help repair and protect your skin’s barrier, which can become a little fragile during menopause.

Why You’ll Love It:

  • Locks in moisture.
  • Calms redness.
  • Makes your skin feel stronger.

Peptides

Peptides are like personal trainers for your skin—boosting collagen to keep things firm and toned when elasticity starts to wane.

Why You’ll Love It:

  • Improves firmness.
  • Smooths wrinkles.
  • Supports healthy skin texture.

Retinoids (Like Retinol)

Retinoids are a classic for a reason. They speed up skin cell turnover and encourage collagen production, though you might want to start slow if your skin’s feeling sensitive.

Why You’ll Love It:

  • Improves skin texture.
  • Fades dark spots.
  • Reduces fine lines.

Niacinamide

Niacinamide (a form of vitamin B3) is the multitasking friend your skin didn’t know it needed. It’s great for soothing, brightening, and keeping your barrier in top shape.

Why You’ll Love It:

  • Evens skin tone.
  • Improves elasticity.
  • Reduces inflammation.

Antioxidants (Vitamin C, Vitamin E)

Antioxidants are all about protection. They fight off environmental damage and give your skin a bright, refreshed glow.

Why You’ll Love Them:

  • Prevent premature aging.
  • Brighten dull skin.
  • Help with collagen production.

Squalane

If your skin feels dry but heavy moisturizers clog your pores, squalane is perfect. It mimics your skin’s natural oils without feeling greasy.

Why You’ll Love It:

  • Deeply hydrating.
  • Non-comedogenic.
  • Leaves your skin soft and smooth.

Phytoestrogens

These plant-based compounds might help counteract some of the effects of reduced estrogen on your skin. Soy-based products, for example, are often used for this.

Why You’ll Love Them:

  • Improve hydration.
  • Boost skin elasticity.
  • May help with thinning skin.

Gentle Exfoliants (Lactic Acid, Glycolic Acid)

Exfoliation is key when your skin’s cell turnover starts to slow down. These mild acids can help brighten and smooth your skin without being too harsh.

Why You’ll Love Them:

  • Remove dead skin cells.
  • Improve texture and tone.
  • Help other products work better.

Soothing Ingredients (Allantoin, Aloe Vera)

Sensitive skin needs a little TLC. Soothing ingredients can calm irritation and help your skin feel balanced again.

Why You’ll Love Them:

  • Reduce redness.
  • Calm inflammation.
  • Provide instant relief.

The Bottom Line

Menopausal skin might need a bit more attention, but with the right ingredients, you can keep it looking and feeling its best. Focus on products that hydrate, protect, and support collagen production—and don’t forget sunscreen during the day!

Mindfulness vs. Mood Swings: How to Stay Sane During Perimenopause

Lynne on March 7, 2025

One moment you’re laughing at a silly meme, the next you’re in tears over a missing sock. If this sounds familiar, you’re not losing your mind—you’re just in perimenopause! This transitional phase before menopause is infamous for its mood swings, leaving many women feeling frustrated, overwhelmed, and even out of control.

But here’s the good news: You don’t have to just endure these emotional ups and downs. Mindfulness—yes, that simple yet powerful practice of staying present—can be a game-changer when it comes to stabilizing your moods.

So, if you’re tired of feeling like your emotions are running the show, keep reading. We’re diving into how mindfulness can help you regain control, find emotional balance, and make perimenopause a little easier to handle.

Why Are Mood Swings So Intense During Perimenopause?

Before we get into solutions, let’s talk about the culprit: hormones.

During perimenopause, estrogen and progesterone levels fluctuate wildly. These hormones don’t just regulate your reproductive system—they also have a direct impact on your brain chemistry. Specifically:

  • Estrogen boosts serotonin and dopamine, the “feel-good” neurotransmitters that help regulate mood. When estrogen drops, so do these happy chemicals, making you more prone to anxiety, sadness, and irritability.
  • Progesterone has a calming effect on the nervous system. But when levels drop, it can lead to increased stress, sleep disturbances, and even mood disorders.

And it’s not just about hormones. Life stressors—like aging parents, demanding jobs, and shifting relationships—can amplify the emotional turbulence.

The result? One minute, you’re cool and collected; the next, you’re snapping at your partner for breathing too loudly.

How Mindfulness Can Help Regulate Mood Swings

Mindfulness isn’t just a trendy buzzword; it’s a scientifically backed tool that can help you stay emotionally balanced—even when your hormones have other plans.

1. It Helps You Respond, Not React

One of the biggest challenges with mood swings is feeling out of control. Mindfulness teaches you to pause before reacting, giving you space to respond thoughtfully instead of snapping in the heat of the moment.

A study published in Psychoneuroendocrinology found that mindfulness can help reduce emotional reactivity by promoting self-awareness and emotional regulation. In other words, it helps you stay in the driver’s seat when emotions start to surge.

Try This:

Next time you feel a mood swing coming on, take a deep breath and silently say: This is just a moment. It will pass. This simple practice creates a mental pause, helping you respond calmly instead of reacting impulsively.

2. It Lowers Stress Hormones

When you’re stressed, your body releases cortisol—the notorious “stress hormone.” High cortisol levels can make mood swings even worse, leading to increased anxiety, irritability, and even depression.

Mindfulness meditation has been shown to lower cortisol levels, helping you feel more relaxed and less emotionally volatile.

Try This:

Practice belly breathing for five minutes daily:

  • Place one hand on your belly and the other on your chest.
  • Inhale deeply through your nose, allowing your belly to expand.
  • Exhale slowly through your mouth.
  • Focus on the sensation of your breath moving in and out.

This simple exercise helps activate your body’s relaxation response, reducing stress and stabilizing your mood.

3. It Reduces Anxiety and Depression

Many women in perimenopause struggle with anxiety and depression due to hormonal shifts. The good news? Mindfulness has been shown to be just as effective as antidepressants for some people.

A study in JAMA Psychiatry found that Mindfulness-Based Cognitive Therapy (MBCT) can significantly reduce symptoms of anxiety and depression by training the brain to focus on the present rather than ruminating on negative thoughts.

Try This:

Start a gratitude journal. Every night, write down three things you’re grateful for. This simple practice rewires your brain to focus on the positive, reducing anxiety and boosting overall mood.

4. It Improves Sleep (and Better Sleep = Better Mood!)

Perimenopause often brings sleep disturbances—whether it’s night sweats, insomnia, or waking up at 3 a.m. for no reason at all. Poor sleep can worsen mood swings, making you more irritable and emotionally vulnerable.

Mindfulness meditation has been shown to improve sleep by calming the nervous system and reducing nighttime restlessness.

Try This:

Try a body scan meditation before bed:

  • Lie down in a comfortable position.
  • Close your eyes and focus on your toes.
  • Slowly move your attention up through your body—feet, legs, abdomen, arms—releasing tension as you go.
  • If your mind wanders, gently bring it back to your body.

This practice helps quiet racing thoughts and prepare your body for deep, restorative sleep.

5. It Helps You Accept (and Even Embrace) Change

Let’s be honest—perimenopause can feel like an identity crisis. Your body is changing, your emotions are unpredictable, and you may feel like you’re losing control. Mindfulness teaches acceptance—the ability to acknowledge what’s happening without resistance or self-judgment.

When you stop fighting against the changes, you free up mental energy to navigate this phase with more ease and confidence.

Try This:

Practice self-compassion. The next time you feel frustrated with your body or emotions, place your hand on your heart and say:
“I am going through a transition. It’s okay to feel this way. I am strong, and I will get through this.”

Self-compassion can help shift your mindset from frustration to self-love.

Making Mindfulness a Daily Habit

So, how can you incorporate mindfulness into your daily routine? Start small!

  • Morning Check-In: Before getting out of bed, take a few deep breaths and set an intention for the day.
  • Mindful Eating: Slow down and truly taste your food instead of eating on autopilot.
  • Breathing Breaks: Set a timer to take a one-minute deep-breathing break every few hours.
  • Evening Reflection: Before bed, take a moment to reflect on something positive from your day.

The more you practice, the easier it becomes—and soon, mindfulness will be second nature.

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Final Thoughts

Perimenopausal mood swings can be tough, but they don’t have to control your life. By incorporating mindfulness into your daily routine, you can gain emotional stability, reduce stress, and navigate this transition with more ease and grace.

So take a deep breath, embrace the moment, and remember—you’re stronger than your hormones.

Want more menopause and wellness tips? Follow us for expert advice on thriving through every stage of life!