Nourish Your Hormones Naturally Through Menopause and Perimenopause: The Seed-Powered Approach

Menopause and perimenopause can feel like significant transitions. Still, there are simple and delicious ways to support your body throughout these stages—and even earlier in your hormonal journey. Understanding what to eat during the menstrual period can create a strong foundation for healthy habits, which naturally evolve into how to eat during perimenopause and how to eat during menopause with confidence. For those wondering how to lose weight while in perimenopause or how to eat during menopause to lose weight, you’ll be relieved to know that small, targeted choices can significantly impact overall well-being.

The Benefits of Flax Seeds

Flax seeds are brimming with nutrients that can help support hormone balance across different phases of life, from how to eat during the menstrual cycle to perimenopause and beyond. These tiny seeds are rich in heart-friendly omega-3 fatty acids and, most notably, lignans. Flax seeds are the #1 plant source of lignans—phytonutrients known to act as phytoestrogens and antioxidants. Studies have linked these unique fiber-related polyphenols to improved cardiovascular health and potential relief for menopausal symptoms. Some experts even consider lignans a marker for cardiovascular disease risk, another reason to keep these super-seeds in your daily diet.

To maximize their benefits, grind your flax seeds before eating to ensure your body can fully absorb the nutrients. Sprinkling ground flax into oatmeal, smoothies, or baked goods—like muffins or bread—can support heart health and balanced hormones. Whether exploring what to eat during the menstrual period or how to eat during menopause, flax seeds provide a nourishing, versatile choice.

The Power of Sesame Seeds

Sesame seeds (both white and black) may be tiny, but they pack a serious nutritional punch. They’re high in minerals like calcium, magnesium, and zinc—essential for maintaining strong bones and healthy muscles, particularly important during menopause or when trying to lose weight while in perimenopause. Sesame seeds also offer B vitamins and iron, which help sustain energy levels and support healthy blood cells.

Beyond those benefits, sesame seeds aid digestion when combined with salt in Gomasio, a traditional Japanese condiment. This gentle digestive support can be valuable if you aim to stay energetic and maintain a healthy weight during perimenopause or menopause.

Discover Gomasio—A Flavourful Way to Boost Your Nutrition

Gomasio is a beloved Japanese condiment that is a breeze to make. It’s crafted from toasted sesame seeds and salt. Because of its mineral content, vitamins, and overall nutrient density, it’s considered the quintessential remineralizing seasoning. Best of all, you can whip it up at home in just a few minutes, making you the Master of Nutrition.

Here’s our simple recipe that you can easily make at home.

Ingredients

• 4 tablespoons of white sesame seeds
• 4 tablespoons of black sesame seeds
• 1 tablespoon of good-quality salt

Method

1. Lightly toast the sesame seeds in a dry pan over low to medium heat. Watch carefully; they can burn quickly. You’ll know they’re ready when they release a warm, nutty scent and take on a slight golden hue.
2. Allow the seeds to cool.
3. Place them in a mortar and pestle or a sturdy food processor with the salt. Grind until the seeds break open slightly and release their oils. Aim for a coarse texture rather than a fine powder.

 How to Use Gomasio

Store your Gomasio in an airtight container and sprinkle it over roasted vegetables, salads, or soups to add a gentle crunch and savoury taste. It’s also delicious on rice, avocado toast, or steamed greens. The possibilities are endless, and Gomasio can add a unique flavour and a boost of nutrients, minerals, and digestive support to every meal, sparking your culinary creativity.

 We hope this inspires you to embrace the power of flax and sesame seeds as you care for yourself during perimenopause and menopause. You deserve to feel balanced, vibrant, and nourished, and these simple seeds can help you on that journey. You’ve got this!

Remember, you can create a simple daily routine around these nourishing seeds and other gentle, hormone-supportive practices. Even small daily steps can have a powerful impact on how you feel, helping you stay centred, energised, and in tune with your body’s needs.

You Deserve Balance. You Deserve You.

Midlife doesn’t have to mean struggling through sleepless nights, endless exhaustion, and wondering what happened to the “old you.”

With the right tools, guidance, and support that understands what you’re going through, you can sleep better, feel stronger, and finally start feeling like yourself again. Click here to book a FREE consultation with our menopause coach, browse our knowledge hub or order your jar of YouFemism cream!