Living With Nature’s Rhythms...one season at a time.
Supplementation? You may need supplements such as Vitamins C, B6 and B5, which have a specific property of stimulating the body’s production of estrogen or enhancing the effect of the existing estrogen.
Avoid synthetic supplements, opting instead for whole food, vegan and sustainable powders and tabs.
Flax meal is one of the best foods you can include to improve menopause symptoms. Flax meal contains omega-3, as well as the phytoestrogen lignan. Omega-3s are anti-inflammatories, thus helping to prevent inflammatory diseases such as heart disease, rheumatoid arthritis and IBS.
Phytoestrogens are very helpful in reducing hot flashes, the risk of breast cancer risk, as well as the maintenance of bone density.
Made In Hemp seeds are also a great source of omega 3, as are chia seeds, seaweeds, algae and walnuts to a lesser degree.
SAGE is an anti-hydrotic herbs which mean ‘anti water’, so it’s used to help reduce hot flushes. Pick it fresh and make into a tea, or buy the dried loose leaf herb and do the same thing, or for a higher dose – buy sage as tablets or a liquid herb. Look in your health food store.
Carrot seeds have also been found valuable in reducing menopausal symptoms. Boil a teaspoon of the seeds in a glassful of (your choice of quality) milk for about 10 minute, then and taken daily as a medicine. Try also the essential oil. Look for them both on line or in your health food store.
Mindfulness, Mediation and Rest are going to be very helpful measures when trying to avoid mental and emotional stress and worries – especially worry about growing old.
Sufficient sleep and relaxation (of the mind as well as the body) is essential during this transition in a woman’s life.
Also, Exercise. Try to get plenty of time outdoors. Exercises such as walking, a slow jog, ocean swimming, Qi Gong, Tai Qi, bush walking, horse-rising or cycling, is vital to ease the symptoms of menopause.
A gorgeous recipe from my latest book #JanellasSuperNaturalFoods. An easy recipe using raw cacao powder and buckwheat flour. You can use brown rice flour instead of the oat flour to make these gluten free. Add 1 tbsp maca powder for extra energy boost and hormone balance.
Use-
1/2 cup buckwheat flour
1/4 cup oat flour
1 1/4 tsp baking powder (low allergy)
1/4 tsp baking soda
pinch of sea salt
1 tbsp raw cocoa powder
1/4 cup unsweetened soy milk, coconut, almond or rice milk
1/4 cup raw beetroot juice (approximately 1/3 of a medium beet) or you can buy it (see earlier post)
2 tbsp rice syrup, coconut nectar, or raw agave
1 tsp good vanilla esssence
1/2 a flax egg (1 tsp ground flaxseed + 2-3 tsp warm water, mixed to gel)
coconut oil for frying
Syrup
1/2 cup raw cacao powder, extra
3/4 cup coconut oil, extra
2 tbsp cacao butter
1-2 tbsp coconut nectar or rice syrup
A few drops vanilla essence
Method – In a small bowl, mix the flax with warm water and set aside to gel. Juice your beetroot and set aside. (Make more and drink it.)
In a bowl, mix together the dry ingredients.
In smaller bowl, whisk together the juice, soy milk, sweetener, vanilla and flax egg.
Add the wet ingredients to dry and mix till just combined. The batter will be pretty thick and gooey.
Add about 1 tsp coconut oil to a (preferably) cast iron skillet and heat to low to medium heat. Pour in about 1/4 batter at a time and cook for 2-3 minutes, flipping once in between. Repeat with remaining batter.
Syrup – Place a stainless steel or glass bowl over a pot of simmering water. Add the cacao power, oil, butter and vanilla and mix well to combine. Adjust consistency with more oil or butter. Pour over the top and serve with fresh fruit like mangoes, strawberries, passionfruit or blueberries
Beetroot Juice has been found very useful in menopausal disorders. It should be taken in small quantities of 60 – 90 ml, 3 x a day. It has proved much more permanently helpful than the degenerative effects of drugs or synthetic hormones.
Lv3 or Liver 3 is one of the best acupressure points for menopause that helps in relieving all varieties of menopause symptoms like mood swings, anxiety, irritability and insomnia.
Too Young for Menopause but feeling a little crazy, and with a new muffin top? Before you go into full blown menopause (12 consecutive months without a period), you’re in perimenopause. It starts around 35 yo but most women start to notice it around 45-47 – when your jeans don’t fit so well anymore and you’re caring a bit less about what people think.
This happens when estrogen begins to rapidly decline and you have symptoms like irregular periods, hot flashes, mood swings, weight gain, anxiety, caring less about how you look, (i.e. wearing track pants outdoors), trouble sleeping and forgetfulness.
Estrogen makes you want to look pretty and please others – part of the process of wanting to secure a partner to have babies with. Once this hormone starts to decline a woman will feel less likely to people please as much as she once did. This is the time in her life that B.K.S Iyengar calls the ‘forest dweller’ stage. A time to be free of social and familial obligations – turning inwards, withdrawing from the external world in order to pursue your own spirituality, creativity and …yourself.
Exercise during the perimenopause years is vital, as is mediation, supplementation and having a positive attitude towards moving into the next stage of you life. Kinda hard when you feel fat, tired, anxious and with no sex drive. See my other posts this week to help ease the symptoms.
During menopause, the need for vitamin E increases drastically – 10 to 50 times more in fact. Hot flushes, night sweats and other symptoms of menopause often disappear when 50 to 100 units of vitamin E are taken daily. The symptoms recur quickly if the vitamin is discontinued.
And try to eat foods high in Vitamin E – nuts, seeds, avocado, olives, and their oils.
Turmeric to the rescue yet again. Try this yummy drink to help reduce the inflammation associated with menopause, and it also has oestrogenic properties. It’s also going to aid your liver and help you sleep.
Recipe ideas: https://www.janellapurcell.com/coconut-turmeric-recipe-ideas/
Passionflower can help reduce some of the symptoms of menopause – insomnia, anxiety, irritability, restlessness. You’ll find it as a liquid, tablet or tea in your health food store. Pretty isn”t it? Makes me happy just looking at it.
This ancient healing method could be key to relieving your symptoms of menopause. Get a referral from a friend or Google to find a practitioner that you resonate with.
Chinese herbs and acupuncture can safely treat many symptoms of menopause. Find a respected and experienced practitioner.
This issues –
– Mammograms can lead to unnecessary procedures
– The cost to health care is massive
– The studies and statistical analyses that showed no difference in survival among women 50-69 years of age who were screened every 1 to 2 years.
– Mammograms expose you to radiation
Click here to read related article:http://www.womenshealthnetwork.com/breasthealth/mammograms.aspxutm_content=buffer7dbf1&utm_medium=social&utm_source=twitter.com&utm_campaign=buffer
Tulsi (Holy Basil) helps balance hormones so is wonderful to reduce menopausal symptoms.. Elevated cortisol (a stress hormone) levels can be dangerous as it can have a major impact on our learning, memory, immune function, bone density, weight gain, hormone imbalance and heart disease.
Tulsi has the amazing ability to regulate cortisol levels and keep hormone levels balanced naturally. Tulsi has a physical effect on the body and mental benefits as well. By drinking tulsi tea or adding tulsi to your meals, you calm your system and keep your body running smoothly.
You’ll find it in your health food store as a herbal liquid, tea, tablet or loose leaf. And, it’s super easy to grow.
If you feel like you’re not getting – or can’t get enough, of a particular nutrient – consider a supplemement.
I use and recommend to my clients Lifestream; Vegan, ethical, sustainable whole food supplements.
You’ll find Lifestream in good health food stores and pharmacies around Oz and NZ, or on line at www.planethealth.com.au
Clary Sage is wonderful, as is peppermint oil. Add it to an oil burner, room vaporiser, your bath, dilute in jojoba or coconut oil and use as a body moisturiser after the shower, or put a few drops in a spray bottle with clean water and use as a fragrant mist.
Look for it in you health food store or apothecary. You’ll find it as a liquid or tablet/capsule.
A beautiful recipe to help reduce the hormone imbalance associated with menopause. It’s easy to make and you’ll get 2 for 1. If buying all the ingredients for the muesli feels overwhelming then buy a good, preferably organic muesli, and just add the puffs. Done. Then add tahini and sweetener to make the Bliss Balls.
Muesli
Makes about 10 servings
Ingredients:
1 x 120g packet of Olive Green Organics ‘Royal Quinoa, Puffed’, + ‘Amaranth, Puffed’
2 cups of trail mix – including things like organic dried fruit, nuts, seeds, coconut flakes, cacao nibs
Method:
1. In a large bowl mix the ingredients altogether.
2. Store in an airtight jar in the pantry or fridge for 6 months.
3. Serve with the milk, coconut water or yoghurt of your choice.
Bliss Balls
Makes 24 balls
Ingredients:
1 x 120g packet of Olive Green Organics ‘Royal Quinoa, Puffed’, + ‘Amaranth, Puffed’
2 cups of trail mix – organic dried fruit, nuts, seeds, coconut flakes, cacao nibs
1/2 cup raw honey, maple syrup, raw agave, coconut nectar or raw agave
1 cup tahini, hulled
Method:
1. Place the muesli (first 2 ingredients) in a food processor and turn it on.
2. Pour the sweetener and tahini in as the motor is running.
3. Taste, and adjust flavours to your liking.
4. Using wet hands roll the mixture in walnut sized balls.
5. Roll the balls in almond meal, coconut, raw cacao powder, sesame or hemp seeds.
For stockists of the puffs, go to www.olivegreenoganics.com.au
Symptoms are due to a decreased amount in the production of hormones like oestrogen and progesterone from the ovaries. Decreased oestrogen, in particular is of concern, as it has been linked to cardiovascular disease and osteoporosis. Once thought of only as a sex hormone, we now know that oestrogen receptors are found in the bladder, breasts, arteries, heart, liver, bones, vagina, brain and skin. It is also necessary to maintain proper functioning of our body’s own thermostat, to keep the skin in good condition and for proper bone formation.
With the right natural and/or Integrative Practitioner prescribing you the correct herbal medicine, supplementations and/or hormones (if needed), along with exercise, joy, good nutrition, sleep and positive thought patterns, there is no need for this to be an unwelcomed or annoying time in a woman’s life.
(For Men’s Health)
– for damaged hair, make a paste out of 1 egg yolk, 1 tablespoon olive oil and 1 tablespoon natural yoghurt, massage into your scalp, leave on for 30 minutes, then rinse and wash
– for bleached or dull hair, mix together an egg and olive oil, massage into your hair, leave for 10 to 20 minutes, then wash
– apple cider vinegar together with sage as a tea, massaged into your scalp, will help hair grow
– to reduce dandruff, mix together olive, coconut, castor or flax oils with a bit of yoghurt, massage into your scalp and wrap in a hot towel for an hour—keep reheating the towel when it cools down.
– rinse your hair with diluted (5:1) apple cider vinegar between shampooing and conditioner.
– use bi carb to wash/alkaline your scalp (instead of shampoo), then condition with a hemp/jojoba/almond oil hair treatment. (Available on line or from your health food store)
– use natural/organic haircare products—commercial products will slowly but surely weaken your hair and rid it of its natural oils
– get a good brush with soft, round bristles – and brush you hair and scalp daily
– if you colour your hair, use a natural dye—available from health food stores and more and more salons
– be gentle with your hair when it’s wet as it is more elastic and will break easily. Comb it now, avoid brushing
– use a wide-tooth comb or brush, as fine teeth may pull out your hair if it’s dry and knotty
– if you are suddenly losing a lot of hair, see your healthcare practitioner
– massage your scalp regularly
– headstands, downward dog and other inverted yoga poses, encourage improved circulation to the head
– Decrease the amount of chemicals you’re using – including any styling products. You can get natural ones thes days, that work.
– Avoid too much heat on your hair and scalp – meaning a really hot shower, hairdryer, regular saunas
– try to not make matters worse by constantly styling, coloring, or bleaching your hair
– wash your hair as infrequently as you can manage, but brush it daily.
– stress, poor nutrition, sleep deprivation and illness will affect how your hair looks and feels
– hypothyroidism can cause hair loss, so check you don’t suffer from this
– consider getting acupuncture to treat you kidney/adrenals.
1-2 raw carrots a day can help the colon absorb toxins and estrogen for excretion. The carrot can lower excess estrogen within a few days.
Hormones are little messengers sent throughout the body. When a hormone’s message has been sent, the used hormones must be removed from the body, or the messages will continue to circulate causing problems.
Getting rid of used hormones from the body happens through the process of detoxification. Your liver is yourmain organ taking care of detox’, and other channels of elimination doing this are your skin (via sweating), digestive tract (via bowel movements), kidney (urine), lungs (breathing).
To help these channels of elimination to detox, respectively –
>liver cleanse
>regular skin brushing and epsom salts baths
>daily bowel movements
>drinking enough clean water and reducing medication
>practice deep breathing
Stress and balanced hormones. A stressed liver (emotionally or or physically) finds it hard to help manage blood sugar and store glycogen (sugar). When this happens your adrenal glands (fight or flight) activate your stress response, lowering your body’s ability to make progesterone to support hormonal balance.
So stress creates hormone imbalance.
Decrease Hormone Disruptors –
1. Polyunsaturated Fats (processed and refined oils),
2. Excess Estrogen (hormone replacement, birth control, or liver malnutrition to properly detoxify estrogen),
3. X-Rays and
4. Too many animal products (especially non-organic).
Vitamin D is naturally produced in our skin cells when they are exposed to sunlight, or – more specifically – to ultraviolet B rays in sunlight. Without it, our endocrine (hormone) system can’t do its job effectively. Try to get outside at least 10-20 mins a day, and exercise outdoors when you can. Or choose a natural, vegan supplement like Lifestreams Vitamin D3 spray. You’ll find Lifestream products in your health food store or pharmacy across Oz and NZ, or on line at www.planethealth.com.au.
MACA powder is the Superfood of the Incas where it was revered for its hormone balancing qualities. It’s a root veggie that’s also used to improve stamina and libido. It is grown at 4,000m above sea level in the Andes. Look for ‘raw, organic, maca powder’.
It doesn’t mind being heated so add a tablespoon or so to your baking, or to keep it raw – add it to your smoothies, Bliss Balls, ice cream and raw chocolate.
Not a lot of research has been done on its safety during breastfeeding and lactation but yes it looks to be safe.
For other conditions with an associated hormone imbalance – like PCOD and Endometriosis – try it for yourself to see the effects. Some people swear by it to alleviate symptoms and I’ve heard a few people say it exacerbates them. Many menopausal women have make it a welcome daily routine however.
Avoid Toxic Chemicals found in plastics, cleaning products, cosmetics and pesticides as they can interfere with healthy hormone function by mimicking your body’s own hormones. These ‘xeno’ (foreign/man made) oestrogen’s are scary hormone disruptors.
Avoid cooking/re-heating/wrapping food in plastic and plastic containers – use glass or bees wax covers instead. Swap your teflon-coated pots and pans for cast iron or stainless steel. Eat organic food where you can and replace chemicals like ammonia and bleach with all-natural household cleaners. Finally, remove toxins from your tap water using an alkalising filter, reverse-osmosis or activated charcoal filter.
Coconut oil (organic), I believe, is the healthiest saturated fat we can eat. It has the ability to balance thyroid function by promoting the conversion of cholesterol into pregnenolone, one of the building blocks our bodies use to produce hormones.
Get Enough Sleep. Lack of sleep increases stress on your body and radically decreases the ability of your endocrine (hormone) system to properly organise itself.
There are many factors that may contribute to a person’s inability to sleep – a ‘dirty’ diet and going ‘hard’ 24/7 being two of the biggest.
Check out my website on tips to help you zzzzzzzz. Use the search engine on www.janellapurcell.com
Vegetable juice with beetroot – and its green tops – celery, ginger, carrot, lemon, kale and parsley is a bit of a winner when it comes to cleasing the liver. If not daily, then in the days/week leading up to your period. I have a BioChef Atlas Slow Juicer that I kinda love.
If you can relate to what I’ve been posting recently about PMT, then you could use a few of these tools to help you balance those hormones and find your ‘even’ self again.
1. The herb Chaste Tree (vital agnus casts)
2. Omega 3 (GLA + ALA) oils: ‘V Omega’ by Lifestream
3. Maca powder in your smoothie
4. Regular exercise. Yoga is wonderful
5. Good chocolate by Loving Earth or Pana Chocolate
6. Essential Oils of Lemon, Clary Sage, Rose Geranium
7. Magnesium powder by Lifestream
8. Calcium powder by Lifestream
9. Vitamin B6 in pistachios, sunflower seeds, dried prunes, quinoa
10. Vitamin E in nuts, and seeds and their oils
11. Check for a treat Candida
12. Address Adrenal Exhaustion
13. Cleanse your Liver
14. Sleep enough and well
15. Avoid Toxins found in plastics, household cleaners, and pesticides
16. Cut Out Vegetable Oils
17. Include Coconut Oil in your diet and on your body
18. Get enough Vitamin D, either from the sun or a supplement
Lifestream products are available from heath food stores and good pharmacies across Oz and N, or else on line at www.planethealth.com.au
www.lovingearth.com.au
www.panachocolate.com
Ovary Balance with Essential Oil of Lemon, Clary Sage and Rose Geranium. The ovaries produce the hormones estrogen and progesterone, which when imbalanced, lead to several symptoms. You shouldn’t have to ‘put up’ with pain, discomfort and these other symptoms below. It’s not ‘normal’ to suffer premenstrually or menstrually. Symptoms are a sign that something is wrong – something is out of balance.
– infertility
– mood swings
– food cravings
– bloating
– difficult or irregular menstrual cycles
– low libido
– difficult menopausal symptoms like sweats and hot flashes
Start your day with a simple liver detox to keep hormonal imbalances from taking over. The liver regulates the sex hormones, primarily estrogen so keep it happy. Add 2 – 3 drops of lemon essential oil into a cup of warm water and drink it first thing in the morning. Of course you can use fresh lemon juice, but A Dutch study has found that the compounds in lemon peels – a large component of lemon essential oil -improve liver functions like hormone regulation by lowering liver cholesterol.
Clary sage has been used since Medieval times to treat the list of symptoms above. It’s helpful in not only balancing hormones but for also relieving pain. Dilute a few drops in almond oil and rub the dilution into the ankles daily. If menstrual cramps are painful, rub the mixture on the stomach and ovary area for pain relief. Add Rose Geranium to the blend to enhance pain relief.
To soothe PMS and other feminine discomforts, add a few drops of clary sage and geranium to a warm bath and enjoy a soak. (Why not add some magnesium flakes or epsom salts?). Or dilute a few drops in almond/jojoba oil and rub the dilution into your ankles daily.
Other Hormone Balancing Essential Oils to try –
Basil, Lavender, Anise, Licorice, Lemon, Myrtle, Clary Sage, Rose Geranium, Lemongrass
Herbal medicine Australia
Healing naturally. The power of herbal medicine and food as support.
In today’s busy and often over-medicated world, many Australians are going back to wellness basics. They are embracing herbal medicine, natural foods, and traditional healing practices to support their physical and emotional balance. This shift towards natural living is not just a trend. It is a choice to care for the body in a sustainable, empowering, and nourishing way.
What is Herbal Medicine?
This involves using plants and plant extracts to support health and treat illness. It is one of the oldest ways to heal. It has roots in many traditional systems. These include Chinese and Ayurvedic medicine, as well as Indigenous Australian bush remedies. In recent years, in Australia, it has grown in popularity. This is due to its gentle and effective approach. It focuses on treating the whole person, not just the symptoms.
Herbs like ashwagandha, turmeric, sage, and chasteberry are often used for many health problems. They can help reduce stress, support hormone balance, and improve digestion and immunity. These natural remedies work well with the body. They have fewer side effects than synthetic options and support long-term health.
Food as Medicine
Alongside herbs, food plays a central role in natural healing. Using whole, organic, and seasonal ingredients helps lower the body’s toxic load. It also supports gut health and helps every system work well. Through natural cooking, we can fuel ourselves with life-giving nutrients that support energy, clarity, emotional stability, and physical resilience.
Author and naturopath Janella Purcell is a leading voice in this space. She provides recipes, advice, and tips on how food and herbs can help with many problems. These include everyday tiredness and more serious issues like hormonal imbalance and skin problems. Her philosophy is simple: eat real food, live consciously, and treat your body with kindness.
Janella’s approach combines Herbal medicine with naturopathy and wholefood nutrition, making it accessible and practical for everyday Australians. Her blog has educational posts about real-life issues. These include natural remedies for menopause, food intolerances, and emotional wellbeing. It offers a complete guide for living well.
Superfoods and Their Impact
Superfoods are nutrient-rich foods that offer exceptional health benefits. These include everyday favourites like blueberries, kale, chia seeds, turmeric, and spirulina. No food is a magic cure, but adding superfoods to your meals can have a strong positive effect.
They are known to reduce inflammation and improve gut health. They can help balance hormones and support clearer skin. This makes them a great option for those seeking natural and gentle acne solutions.
For people with sensitive skin or skin conditions like eczema, a clean, wholefood diet can help. This is where working with a naturopath eczema specialist, such as Janella, can be particularly beneficial. Using natural treatments, soothing herbs, and dietary changes, eczema sufferers often see dramatic improvements without relying on steroid creams or antibiotics.
Supporting Women Naturally
Hormonal health is another area where it shines—especially during menopause. Many women experience hot flashes, anxiety, sleep disturbances, and mood swings. Many women are now looking for natural remedies for menopause instead of hormone replacement therapy. Some of these remedies include herbs like black cohosh and red clover, as well as adaptogens like maca.
These herbs, along with healthy superfoods and calming practices like meditation and yoga, help women feel safe and supported. They can move through this stage of life with confidence and ease.
Janella writes about these changes in this Resources page. She shares tools and tips to help manage menopause naturally, without fear or confusion. Her advice combines evidence-based Herbal medicine with lifestyle guidance that reflects decades of clinical practice.
Emotional and Mental Wellbeing
It’s not just the body that benefits from natural foods and Herbal medicine—the mind does too. Chronic stress, anxiety, and burnout are at an all-time high. Eating poorly, skipping meals, or relying on processed foods can spike cortisol, affect sleep, and contribute to emotional instability.
Natural foods, superfoods, and Herbal medicine can help regulate stress hormones and nourish the nervous system. Herbs such as lemon balm, passionflower, and rhodiola are known to calm the mind. They are often suggested for people who want to boost their mood and mental clarity without using drugs.
This is part of the holistic approach Janella champions so well—caring for the whole person, body and soul.
The journey to wellness doesn’t have to be complex. By embracing Herbal medicine, natural cooking, and incorporating superfoods, we begin to shift from managing symptoms to truly healing. Whether you’re looking for natural remedies for menopause, gentle acne solutions natural, or support for chronic conditions like eczema, there’s power in returning to nature.
Through her compassionate voice and rich resource of information Janella offers Australians a path to vibrant, holistic health. It reminds us that we can find what we need to feel better in simple places. We can feel stronger, calmer, and clearer. Often, this can be found in our gardens, kitchens, and the wisdom of our ancestors.
Let food be your medicine, and let your healing begin naturally.