The Next Chapter: What Your Body Needs to Support Skin, Bones, Energy and Long-Term Hormone Harmony. Zoe Bingley-Pullin, Nutritionist and WelleCo Educator, explores how to nourish and strengthen your body in the years beyond menopause.
Thankfully, gone are the days when menopause was seen as the curtain call for female health. Today, we understand it as a natural biological transition, not an ending, but a shift into a new hormonal rhythm. In the post-menopausal years, hormones stabilise at lower levels, particularly oestrogen, and that shift can bring changes to skin, bone density, energy, and metabolism. By normalising these changes and responding with specific nutrition and lifestyle strategies, this chapter of life can be one of renewed strength, balance, and confidence.
Understanding the Changes
Oestrogen has protective effects on bones, heart, skin, and mood. When levels decline, bone density can drop, skin may lose elasticity, and metabolism often slows. Some women notice shifts in fat distribution, especially around the midsection, and may continue to experience occasional hot flushes or disrupted sleep. These changes are part of the body’s natural adaptation, not signs of decline and they can be managed with the right tools.
Nutrition as the Foundation
A post-menopause diet should focus on supporting bone health, maintaining muscle mass, and protecting cardiovascular health. Calcium-rich foods dairy, leafy greens, almonds, and canned salmon or sardines with bones (yes eat the bones as well) combined with vitamin D from mushroom grown in the sun, fatty fish, egg yolks, and safe sun exposure, are key for bone strength.
Protein becomes even more important; aim for high-quality sources like lean meat, poultry, fish, legumes, and protein powders. Nourishing Protein is a plant-based blend ideal for breakfast smoothies, while HydroProtein supports collagen formation, muscle recovery, skin, structure and function and electrolyte balance.
For skin and heart health, include omega-3 fatty acids from salmon, walnuts, hemp seeds, chia seed, or flaxseeds, alongside a colourful variety of antioxidant-rich vegetables and berries. Fibre from whole grains, legumes, and vegetables will also help stabilise blood sugar and support digestive health.
Lifestyle Strategies for Strength and Energy
Start the day with gentle movement and hydration. Incorporate resistance and weight-bearing exercise such as strength training, yoga, Pilates, or brisk walking to maintain bone density and muscle mass. Activities like tai chi can improve balance and reduce fall risk.
Support your nervous system with The Goddess Elixir in the morning or early afternoon. This adaptogenic blend can help balance energy, and support healthy stress responses.
Evenings should focus on winding down, dim lighting, reduced screen time, and a calming ritual. Enjoy a warm cup of The Evening Elixir a nourishing blend designed to support relaxation and reduce tiredness and fatigue.
The Takeaway
Post-menopause is not a period of decline but a chance to reframe health priorities and build resilience for the years ahead. With intentional nutrition, movement, stress care, and the strategic use of supportive products like The Goddess Elixir, Nourishing Protein, HydroProtein, and The Evening Elixir, women can protect their skin, bones, energy, and long-term hormone harmony embracing this new chapter with confidence and vitality.
Always read the label and follow the directions of use.
The information in this article is not intended as medical advice. We recommend consulting your healthcare professional before making changes to your supplement routine or diet.