How Food, Lifestyle, and Personalized Care Can Support You Through the Menopause Transition

Menopause marks a natural and meaningful transition in a woman’s life—an end to reproductive years and a new beginning shaped by hormonal shifts, particularly the decline of estrogen. While this phase can bring unwanted symptoms like hot flashes, disrupted sleep, and mood changes, it also opens a door to redefine health through lifestyle choices, including nutrition.

But menopause isn’t just about symptoms—it’s also about long-term health. Estrogen plays a protective role in the body, so when levels drop, risks for certain chronic conditions rise. These can include cardiovascular disease, cognitive decline, osteoporosis, and musculoskeletal issues. Research even suggests the timing of menopause can impact disease risk, with earlier menopause linked to greater chances of developing heart or kidney disease and dementia.

Fortunately, lifestyle changes—particularly nutrition—can make a powerful difference.

Food as Medicine: The Role of Nutrition in Menopause

Nutrition is one of the most effective tools women have during menopause. Anti-inflammatory diets rich in fruits, vegetables, whole grains, and healthy fats can help alleviate inflammation-driven conditions and ease hormone-related symptoms. Among the most studied and recommended dietary approaches for menopausal health is the Mediterranean diet, known for its heart-healthy benefits and protective effects against cardiometabolic risks.

This way of eating, which emphasizes fish, olive oil, nuts, legumes, and plenty of vegetables, has been shown to lower total cholesterol, LDL (“bad”) cholesterol, triglycerides, and C-reactive protein levels in women going through menopause. A 2023 meta-analysis also revealed that omega-3 fatty acid supplementation—often abundant in Mediterranean diets—can significantly reduce triglycerides and modestly raise HDL (“good”) cholesterol in postmenopausal women.

And it’s not just your heart that benefits. Nutrition may also influence vasomotor symptoms—those familiar hot flashes and night sweats. Some studies have found that women following plant-based or vegetarian diets report fewer and less severe vasomotor symptoms compared to those on omnivore diets. Diets high in omega-3s or extra virgin olive oil may offer further relief.

More Than Diet: A Lifestyle Medicine Approach

While food is foundational, it’s only one piece of the puzzle. Menopause can be a catalyst for a broader lifestyle reset. That’s where functional medicine and personalized care come in.

Dr. Heidi Queen, MD, is a certified menopause practitioner and one of the few physicians in Marin County recognized by The Menopause Society. Her unique blend of conventional training and functional medicine expertise allows her to see the bigger picture: how hormone changes impact everything from energy and mood to cardiovascular and bone health.

Tailored, Evidence-Based Menopause Care

Dr. Queen’s approach goes beyond managing symptoms—she partners with patients to promote long-term vitality. Whether you’re seeking relief from sleep disturbances, vaginal dryness, mood swings, or low libido, she offers care that’s both comprehensive and compassionate. Her services may include:

• Lifestyle Guidance: Nutrition counseling and stress-reduction techniques to rebalance hormones naturally.

• Natural Therapies: Evidence-based herbal medicine and clinical nutrients to support symptom relief.

• Bio-Identical Hormones: When appropriate, hormone therapy tailored to your unique biology.

• Collaborative Support: Working closely with functional nutritionists and other specialists to optimize outcomes.

Why Specialized Menopause Care Matters

Unfortunately, menopause care is often overlooked or under-addressed in traditional healthcare settings. Many providers receive little training in this area, and research shows that 1 in 5 women experience unmanaged symptoms for over a year. Dr. Queen aims to change that narrative by offering in-depth consultations that explore the full spectrum of your health and life experience.

Whether you’re just entering perimenopause or well into your postmenopausal years, it’s never too late to make meaningful changes. With a combination of science-backed nutrition, lifestyle interventions, and personalized medical care, Dr. Queen helps women not only feel better—but thrive—through every stage of this transition. Call us today to get started at (415) 548-7901.