Reclaim Your Balance: Menopause Myths, HRT & Nutrition

Disclaimer: I'm not a medical doctor—but as a Clinical Nutritionist based in Perth who has worked with over 1,000 women navigating perimenopause and menopause, I've seen firsthand how much confusion and misinformation still surround hormone therapy. This article is based on experience, current evidence, and a passion for empowering women to take back control of their health.

Hormone Therapy: The Truth You Haven't Been Told

Despite decades of science proving hormone therapy's safety and effectiveness, it's still dramatically underused. According to recent studies, fewer than 5% of eligible women are accessing hormone therapy—even though it's considered the most effective treatment for hot flashes, night sweats, and other menopausal symptoms.

Why?

It all stems from the early 2000s when the Women's Health Initiative (WHI) study linked hormone therapy to breast cancer and cardiovascular risk. Unfortunately, many of those conclusions were misinterpreted, especially regarding timing and individual risk factors. Since then, updated research has clarified:

• Estrogen-only HRT poses no increased risk of breast cancer in the first five years.

• Combined estrogen-progesterone HRT shows only a small increase in risk, mainly for women over 60 starting therapy late.

• Starting HRT within 10 years of menopause onset or before age 60 provides maximum symptom relief and protective benefits.

Yet myths persist, and women suffer unnecessarily.

Busting the Top 3 Hormone Therapy Myths

Myth 1: "HRT causes breast cancer."

Reality: Research shows estrogen-only therapy has no increased risk in healthy women under 60. Combined therapy has only a small risk—far less than obesity or alcohol.

Myth 2: "It increases risk of heart attack or stroke."

Reality: When started early, HRT may reduce cardiovascular risks. Patches and gels reduce clot risk vs. pills.

Myth 3: "You should only take it when symptoms get bad."

Early use = better relief and better health outcomes. Delaying often reduces benefits.

Always speak to your GP or specialist to understand your unique risk factors.

The Role of Nutrition: Supporting Hormones Naturally

While hormone therapy is powerful, your diet plays a huge role in supporting hormonal balance and long-term health. I’ve seen remarkable improvements in women who add key nutrients and superfoods to their diet.

A 2019 study published in Nutrients (PMID: 31581684) confirms the importance of lifestyle and dietary interventions during menopause. It highlights that poor diet and lack of physical activity can exacerbate symptoms and long-term risks. This underscores the importance of a personalized nutritional approach in menopausal care.

My Top Nutrition Strategies for Menopause Relief:

• Protein Power: Aim for 1.2 to 1.5 grams of protein per kilogram of body weight daily to preserve muscle mass, stabilize blood sugar, and reduce cravings.

• Fiber Focus: Increase your fiber intake to at least 30 grams per day to support gut health, hormone detoxification, and weight management.

• Soy Isoflavones: Found in tofu, tempeh, and soy milk. These plant estrogens mimic your own in a gentle way.

• Resveratrol: Found in red grapes and berries—shown to support cognitive function post-menopause.

• Flaxseeds & Chia: Omega-3s + phytoestrogens = a powerful combo for hormone balance.

• Leafy Greens & Cruciferous Veggies: Kale, spinach, broccoli support liver detoxification of excess hormones.

• Mediterranean Diet Approach: Olive oil, nuts, legumes, fish. Anti-inflammatory, hormone-friendly, and heart-healthy.

Small shifts create big results—especially when tailored to your symptoms and lifestyle.

Why Lept Nutrition Works

At Lept Nutrition, our approach is evidence-based, compassionate, and practical. We're not here to replace your GP—we’re here to partner with you to:

• Identify nutritional imbalances

• Support your body alongside HRT (if you choose it)

• Reduce hot flashes, brain fog, and fatigue naturally

• Create sustainable lifestyle change, not short-term fixes

We serve women across Perth and beyond, offering both virtual and in-person consultations.

Let's Talk – Free 15-Minute Chat

Whether you're struggling with symptoms, confused about hormone therapy, or just want to feel like yourself again—I'd love to help.

You don’t have to suffer in silence, and you don’t have to do it alone.

Let’s create a plan that works with your body—not against it.