December 3, 2021 2:03 am

Michelle Adam

The menopause stage can be challenging for some women emotionally and physically. During this transition, a woman’s experience can be affected by supporting the body and being aware of hormonal changes. Luckily, a woman can manage her menopause symptoms through a nutritious and delicious diet. 

In this post, a list of menopause smoothie ingredients will be revealed to help women in their menopause stage.     

Leafy greens 

There are many choices of leafy greens for a menopause smoothie. One of the most accessible ones is spinach. It contains essential nutrients, including iron and calcium. It is ideal for smoothies since it doesn’t change the flavor. Additionally, it is also high in chlorophyll. Chlorophyll is excellent in oxygenating and detoxing the body. 

With it, a woman can get rid of the hormone-disrupting compounds while boosting her energy. Other greens good for smoothies are cucumbers, kale, wheatgrass, matcha (green tea powder), moringa, chlorella, and spirulina. 

Liquid base

Coconut water is a nourishing and hydrating liquid base for menopause smoothies. Although water is the easiest liquid base, it is also good to use anti-inflammatory and nutrient-dense liquids like green tea, plant-based milk (almond, coconut, hemp milk, or cashew), herbal tea (peppermint, red raspberry leaf, and lemongrass tea). When it comes to milk, it is advisable to use non-dairy and plant-based milk for menopause. 

Natural fats 

Healthy fats are essential for hormones. It is needed to make progesterone, estrogens, cortisol, and other hormones. Adding healthy fats for a menopause smoothie is a good idea. Some of the healthy fats that can be used include:

  • Coconut butter or coconut oil
  • Peanut butter
  • Almond butter
  • Nut milk (hemp milk, almond milk, cashew, macadamia)
  • Seeds ( chia, flax, sunflower, hemp, sesame, pumpkin)


Fruits have essential nutrients for nourishing the body and reducing inflammation. Fruits are essential ingredients for a smoothie due to the following reasons:

  • It offers vitamins, trace antioxidants, minerals, and other important nutrients that the body requires for hormone regulation and detoxification.
  • Fruits add natural sweetness to the menopause smoothie, so there’s no need to use processed sugar. 

Some of the best fruits for a menopause smoothie include watermelon, oranges, berries, cherries, bananas, pineapples, kiwi, mangoes, peaches, and papayas. 

Menopause-friendly herbs 

One of the best herbs to support the body during menopause is maca. Ashwagandha and maca are herbs that can regulate stress response. In addition, it also improves symptoms such as low libido, hot flashes, and fatigue. It is the perfect addition to a hormone-balancing smoothie. Other menopause-friendly herbs are turmeric, matcha, mind, goji berries or goji powder, cilantro, ginger, and parsley. 

Hormone-balancing superfood powder 

A superfood powder rich in nutrients can be beneficial in a smoothie. It can provide the body with nutrients. It is also super fast and a convenient way to absorb more nutrients from the diet. The menopause smoothie can reduce inflammation. 

If there are more nutrients, the hormones can be reset faster. A woman can also begin to lose weight, improve her sleep and enhance her overall health. 

Benefits of menopause smoothie 

Menopause smoothie offers many benefits.

Fights oxidative damage and inflammation 

Water-rich fruits in a menopause smoothie contain an antioxidant known as lycopene. It offers the body protection against oxidative stress and inflammation. It is also beneficial for bone health, relieves pain, heart disease, and chronic diseases, including diabetes and cancer. 

Offers skin renewal and healthy glow 

Menopause smoothies contain protein that replaces old skin cells. It can make the skin healthy and firm. Natural collagen production is reduced as a woman gets older. Fortunately, the smoothie contains vitamin C, essential in producing collagen. Aside from promoting healthy skin, collagen is also helpful for bone health, gut health, reducing joint pain, and improving cellulite. 

Supports adrenals 

Due to a busy schedule, a woman can experience emotional stress. Moreover, she can also be exposed to toxins in water, food, and air, leading to chemical stress. With chemical and emotional stress, the immune system, adrenals, and body work overtime to keep balance. 

The more stress, the more vitamin is used up by the body. A menopause smoothie contains more vitamin C to keep the body’s best function. 

Other menopause care tips

In addition to a menopause smoothie, a woman can also practice other menopause care habits. One way is to talk to a doctor about potential health risks.

She can also use linen and cotton to keep the temperature down. Mood swings can also happen to a woman experiencing menopause. So, it is essential to feel connected to family and friends for a better support system. 


Generally, a menopause smoothie is beneficial to help women who undergo the menopause stage. There are many options and ingredients to make a delicious and nutritious smoothie for menopause. With a healthy smoothie, a female can improve her overall health and feel more comfortable during the menopause transition. 

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