How Food and Drink Can Help Relieve Some Menopause Symptoms

Looking for natural menopause relief? This blog explores how the food and drink you choose can support your wellbeing during menopause. From phytoestrogens and hydration to targeted herbal blends, discover how a mindful approach to nutrition and self-care can make a difference. We also highlight premium NutraTea blends, including NutraMeno, NutraFlow, NutraBoost, NutraJoint, and NutraRelax, each crafted to support specific symptoms such as hormonal balance, urinary health, joint comfort, mental focus, and overall calm.

Menopause is a natural life stage, but that doesn’t mean it’s an easy one. From hot flushes, night sweats and mood swings to joint discomfort and disrupted sleep, the symptoms can impact everything from your daily routine to your emotional wellbeing.

While there’s no magic fix, taking a mindful, holistic approach to wellness, especially through nutrition and hydration, can offer valuable support. This Menopause Awareness Day (October 18th), we’re exploring how simple food and drink choices, including functional herbal teas, can help ease common symptoms and restore balance.

Whether you’re in perimenopause, menopause, or post-menopause, this guide can help you find natural menopause relief.

How nutrition can support your menopause journey

Your diet plays a key role in how your body navigates hormonal changes. By choosing foods that nourish your system and support hormonal balance, you can reduce the intensity of some menopause symptoms and support overall wellbeing.

Here are some ingredients to focus on:

Phytoestrogens

These plant-based compounds mimic the effects of oestrogen in the body. Including foods like flaxseeds, soybeans, chickpeas, and lentils may help balance hormone fluctuations and reduce hot flushes.

Calcium and vitamin D

Bone density naturally declines during and after menopause. Leafy greens, dairy products, fortified plant milks, and oily fish can help maintain bone strength and reduce the risk of osteoporosis. Sunlight exposure is also a key source of Vitamin D.

Hydration

Water supports everything from temperature regulation to mood and energy. Herbal teas are a gentle, caffeine-free or low-caffeine way to increase your daily fluid intake while enjoying additional wellness benefits.

How herbal teas can help support your body during menopause

At NutraTea, we craft premium herbal tea blends designed to support specific wellness needs, each packed with 100% active herbs and no fillers or flavourings. If you’re looking for natural, plant-based ways to feel more balanced, these blends are an excellent addition to your daily routine.

NutraMeno – for overall menopause support

NutraMeno is designed to support women through all stages of menopause. It contains red clover, traditionally used to ease hot flushes and night sweats, and shatavari root, which supports hormonal balance and female physiology. This blend helps you feel more in control and less overwhelmed by shifting hormones.

Spearmint Tea – for hormonal imbalance due to PCOS

Several studies have found that spearmint tea may benefit women with hormonal imbalances caused by PCOS. It can help reduce elevated testosterone levels, potentially easing symptoms linked to excess testosterone.

Spearmint tea is naturally free from sugar and caffeine. It can help keep you hydrated while offering a healthy, flavourful alternative to water.

Fresh spearmint contains vitamins and essential nutrients, though only in small quantities – it would be difficult to obtain the recommended daily intake from spearmint tea alone. However, spearmint tea does contain antioxidants, which help protect cells from damage caused by free radicals.

NutraFlow – for urinary tract and bladder health

Frequent urination, UTIs, and changes in urinary control are common but often overlooked symptoms of menopause. NutraFlow includes juniper berry, black tea, horsetail, parsley, and other ingredients that support urinary tract function and hydration, helping you feel more confident and comfortable.

NutraBoost – for focus and mental clarity

Brain fog and poor concentration can be frustrating menopause symptoms. NutraBoost features green tea, ashwagandha, and guarana to help improve alertness and focus, while also offering adaptogenic support for emotional resilience.

NutraJoint – for joint pain and mobility

Hormonal shifts can affect joint health and increase inflammation. NutraJoint combines curcumin, green tea, and piperine, all traditionally used to support mobility and reduce discomfort. This warming blend is ideal if you’re looking to stay active and agile.

NutraRelax – for calm and relaxation

Anxiety, mood swings, and trouble winding down are common during menopause. NutraRelax contains chamomile, lavender, lemon balm, and passion flower, soothing herbs that support the nervous system and promote deep relaxation. It’s perfect for your evening wind-down ritual.

Why choose NutraTea for natural menopause relief?

NutraTea’s premium blends are formulated by pharmacists and nutritionists using 100% active herbs, no fillers, additives, or sweeteners. All of our teas are:

• Naturally caffeine-free or low-caffeine (aside from energising blends)
• Vegan-friendly
• Biodegradable and plastic-free

Each blend supports your wellbeing with a targeted, functional focus, making it easier to find natural relief that fits your specific needs during menopause.

Menopause may be unavoidable, but struggling through it doesn’t have to be. By making simple, nourishing choices, like eating a balanced diet and enjoying targeted herbal teas, you can ease symptoms and support your body naturally.

This Menopause Awareness Day, explore NutraTea’s premium blends and embrace a more holistic approach to this powerful life chapter.

Your Questions Answered

Can herbal teas relieve all menopause symptoms?

No single product can eliminate all symptoms, but herbal teas can be a gentle, natural way to support your body and mind during this transition, especially when combined with healthy habits.

Which herbs are best for menopause?

Red clover, shatavari root, chamomile, and lavender are some of the most traditionally used herbs to support hormonal balance, calm the nervous system, and ease symptoms like hot flushes and mood swings.

Is it safe to drink herbal teas every day?

Yes, most people can enjoy 1-3 cups of herbal tea per day. However, if you’re taking medication or have a medical condition, speak to your healthcare provider first.

Can hydration really help with menopause symptoms?

Yes. Dehydration can worsen hot flushes, fatigue, and skin dryness. Herbal teas are a great way to stay hydrated while enjoying additional health benefits.

What makes NutraTea different from other brands?

NutraTea only uses 100% active herbal ingredients, no fillers, flavourings, or artificial additives. Our blends are functional, ethical, and crafted to deliver real wellness support with every cup.