Navigating Menopause with Functional Medicine: A Complete Clinical Guide
- Mary Kate Fuller, MS, CNS, LDN, CHHP
- 2 days ago
- 4 min read
Introduction
Menopause is a natural transition in a woman’s life, yet it often comes with uncomfortable symptoms that affect mood, metabolism, energy, sleep, and overall well-being. Many women are told that hot flashes, fatigue, weight gain, anxiety, and brain fog are inevitable—but functional medicine offers a different perspective.
At our functional and integrative nutrition practice, we take a root-cause, holistic approach to menopause, looking at the interconnected systems that regulate hormone balance—adrenal health, gut function, detoxification, blood sugar, and nutrient status.
By using personalized nutrition, targeted supplementation, and lifestyle changes, women can feel balanced, energized, and strong during this life phase.
When Does Menopause Begin?
Perimenopause is the hormonal transition leading up to menopause. It can begin in the late 30s or early 40s and may last several years.
Menopause is confirmed after 12 consecutive months without a menstrual period, usually between ages 45–55.
Postmenopause follows, where hormonal levels remain low but symptoms can continue or shift.
What Happens in the Body During Menopause?
Menopause is driven by a decline in ovarian function, which reduces production of estrogen, progesterone, and testosterone. However, the changes that follow are complex and involve multiple systems:
1. Hormonal Shifts
Estrogen decline → hot flashes, mood swings, weight gain
Progesterone loss → anxiety, poor sleep, irregular cycles
Testosterone drop → low libido, muscle loss, fatigue
The adrenal glands and fat tissue now become secondary hormone producers
2. Adrenal Function & Stress Resilience
Chronic stress overworks the adrenal glands, impairing their ability to support hormonal balance → worsens fatigue, sleep, anxiety
3. Blood Sugar & Metabolic Changes
Estrogen affects insulin sensitivity. Its decline increases the risk of:
Insulin resistance
Weight gain, especially around the abdomen
Blood sugar crashes and cravings
4. Gut Health & Hormone Detoxification
The gut and liver help metabolize hormones. If the microbiome is imbalanced or detox is sluggish, symptoms worsen due to estrogen dominance or toxin buildup.
5. Inflammation & Cardiovascular Risk
Estrogen protects against inflammation. With its loss, the risk of heart disease, joint pain, and cognitive decline increases.
Common Symptoms of Perimenopause & Menopause
Hot flashes, night sweats
Anxiety, irritability, mood swings
Sleep disturbances, insomnia
Brain fog, memory lapses
Low libido, vaginal dryness
Joint pain, muscle loss
Weight gain, especially belly fat
Fatigue, low motivation
Functional Medicine Testing for Menopause
We use comprehensive testing to uncover the true root causes of symptoms:
DUTCH hormone panel – Cortisol, estrogen, progesterone, DHEA, testosterone
Full thyroid panel – TSH, Free T3/T4, Reverse T3, TPO antibodies
Stool test – Gut microbiome, inflammation, dysbiosis, infections
Nutrient testing – Magnesium, zinc, B12, vitamin D, iron
Metabolic labs – Fasting insulin, HbA1c, glucose
Nutrition & Lifestyle for Menopause Support
1. Balance Blood Sugar
Helps reduce hot flashes, cravings, weight gain, and mood swings.
Eat protein at every meal. Take your weight in kg, multiplied by 1.5 = your goal.
Include healthy fats (avocado, nuts, olive oil)
Prioritize high-fiber carbs (greens, flax, berries, lentils)
2. Heal the Gut & Support Detox
Essential for estrogen clearance and inflammation control.
Cruciferous vegetables – kale, broccoli, cabbage
Flax & chia seeds – fiber + hormone metabolism
Fermented foods – sauerkraut, coconut yogurt
Hydration – your weight divided by 2 or 100oz at most
3. Support Adrenals & Stress Resilience
Reduce caffeine/alcohol
Use stress-reducing techniques (meditation, breathwork, yoga)
Aim for 7–9 hours of quality sleep
Magnesium-rich foods: pumpkin seeds, leafy greens, dark chocolate
4. Reduce Inflammation
Eat omega-3s – salmon, sardines, flax
Cook with turmeric, ginger
Include anti-inflammatory teas throughout the day (turmeric, ginger)
Enjoy dark berries and raw cacao
Avoid inflammatory oils and processed foods
5. Movement Matters
Resistance training – preserves muscle, improves metabolism
Walking/yoga – lowers cortisol
HIIT – effective in moderation
Targeted Supplement Support (Based on Labs & Symptoms)
Symptom/Goal | Recommended Support |
Hot flashes, night sweats | Black cohosh, maca, evening primrose oil |
Anxiety, sleep issues | Magnesium glycinate, L-theanine, ashwagandha |
Low libido, fatigue | DHEA (if tested low), B12, Rhodiola |
Estrogen clearance | DIM, calcium-D-glucarate, broccoli seed extract |
Bone health | Vitamin D3 + K2, magnesium, boron |
Gut repair | Probiotics, L-glutamine, digestive enzymes |
Mood & cognition | Omega-3s (EPA/DHA), CoQ10, B-complex |
Key Nutrients for Hormonal Balance
Nutrient | Why It Matters | Food Sources |
Magnesium | Relaxes muscles, aids sleep, reduces anxiety | Pumpkin seeds, spinach, cacao |
B12 + B6 | Mood, brain, energy, methylation | Lentils, nutritional yeast (fortified), supplements |
Zinc | Thyroid function, immunity, skin | Pumpkin seeds, chickpeas, cashews |
Vitamin D + K2 | Bone, immune, and hormone health | Sunlight, mushrooms, supplements |
Omega-3s | Anti-inflammatory, brain and joint health | Salmon, flaxseed, walnuts |
Selenium | Thyroid support | Brazil nuts (1–2/day) |
Adaptogens | Support cortisol and adrenal function | Ashwagandha, Rhodiola, Holy Basil |
Functional Lifestyle Support
Mind-body connection: Journaling, breathwork, nature
Connection & purpose: Community, meaningful relationships
Nervous system regulation: Daily grounding practices
Summary: Your Functional Medicine Menopause Plan
✔ Comprehensive hormone testing
✔ Whole-food, anti-inflammatory meal plan
✔ Gut and detox support
✔ Adrenal and thyroid support
✔ Personalized supplements as needed
✔ Daily movement & stress reduction
Final Thoughts
Menopause is not a disease—it’s a biological transition that can be empowering when understood and supported with functional medicine. Through strategic testing, personalized care, and root-cause resolution, we help you move from survival to thriving.
Ready to Feel Your Best?
Our team specializes in functional nutrition, hormone balance, and integrative wellness. Book a consultation today and let’s build your personalized menopause wellness plan.
