Diet has a huge impact on hormone levels. And research shows that eating the right foods can make a big difference in how someone feels during menopause.

Embarking on the journey through menopause and perimenopause can often feel like navigating uncharted waters, with many women feeling unprepared for the physical and emotional shifts that accompany these totally normal life stages. Despite its universal nature, there’s a startling lack of comprehensive education on menopause, even within the medical community. Fortunately, one of the keys to a smoother transition may lie in our diet and lifestyle choices. Discover how certain foods can naturally boost estrogen and progesterone levels, helping to balance hormones and alleviate symptoms during this significant life transition.

During menopause, estrogen and progesterone levels decrease. But the right foods can mitigate some of these effects, increasing and balancing your estrogen and progesterone levels while relieving some menopause symptoms.

Black Cherries are one food source that is great for naturally boosting our depleted progesterone levels.

There is something truly magical about the combination of tart dark cherries, creamy plant-based yoghurt and all of the crunchy toppings that your heart desires! The creaminess of the smoothie bowl base with the wholesome and flavourful toppings (coconut, cacao nibs, chia seeds, and almonds) create a texture celebration that is incredibly satisfying.

Recipes for Menopause – Dark Cherry Smoothie Bowl


 2 cups organic dark cherries (sweet, pitted, fresh or frozen)
 1 cup plant-based yoghurt (plain, unsweetened)
  •  2 tbsp shredded coconut (unsweetened) +2 Tbsp as desired
  •  2 tbsp chia seeds
  •  2 tbsp raw almonds (chopped or slivered) +2 Tbsp as needed
  •  1 tbsp cacao nibs (Fair or Direct Trade)


1. Add the cherries and yoghurt to a food processor or blender and blend until smooth.
2, Transfer the smoothie base to two individual bowls.
3. Top with coconut, chia seeds, almonds, and cacao nibs and enjoy!
  • Substitutions:
    Use another purple-hued fruit of choice in place of the cherries, such as strawberries or blueberries.Substitute walnuts, pecans, or cashews for the almonds.

    Substitute flax seeds, flax meal, or hemp seeds in place of chia seeds.

    Cacao Nibs: If you’re sensitive to caffeine, omit the cacao nibs.

Storage: Store the smoothie base in an airtight container in the refrigerator for up to 5 days.


Here is a delicious recipe from Dr Mindy Pelz’s The Menopause Reset.

Information based on article by The Food Revolution Network

Image by: Andril Zastrozhnov