5 Easy Kitchen Swaps to Support Your Hormones During Menopause

If you’re in perimenopause or menopause, you’ve probably tried a lot to feel better.

Maybe you’ve cut back on caffeine. Started a supplement. Downloaded that meditation app (that you forget to open). But what if one of the most powerful changes you could make was sitting right in your kitchen?

At Hello Mimi, we talk a lot about hormone support. And one of the first places we look? The kitchen.

Because even if you're “eating healthy,” it’s possible that your ingredients, oils, packaging, or drinks are still working against your body especially during menopause, when your hormones and nervous system are extra sensitive.

Let’s change that. Starting with a few super simple swaps.

Why Kitchen Habits Matter More in Menopause

When your hormones are shifting, small consistent irritants like inflammatory oils, blood sugar spikes, or hormone-disrupting plastics can quickly pile up. You might feel like:

• Your hot flushes are getting worse

• You’re sleeping less soundly or waking wired

• You’re bloated, moody, or irritable

• You feel “off” even though you're doing all the “right” things

You don’t have to overhaul your diet overnight. But these easy tweaks can make a big difference - fast.

These take less than 10 minutes to change and they’re easy to stick with.

1. Swap White Sugar → for Maple Syrup, Honey, or Coconut Sugar

Why it matters: Refined white sugar sends your blood sugar on a rollercoaster, which disrupts insulin (a key hormone) and can intensify hot flushes, mood swings and if not under control, increase visceral fat.

What to do instead:
If you must use something sweet, use raw honey in tea, maple syrup in baking, or coconut sugar in coffee. They’re gentler on your system and still satisfy your sweet tooth.

2. Get Rid of Seed Oils → Choose Olive or Avocado Oil

Why it matters: Inflammatory seed oils (like vegetable, sunflower, corn, soybean, or canola) can fuel joint pain, brain fog, and fatigue, all common in menopause.

What to do instead:
Use extra virgin olive oil for dressings and light sautéing. Avocado oil is great for higher-heat cooking. Both are rich in heart-healthy fats that nourish your hormones and your brain. One thing to note is to buy organic where possible. It’s also important to buy oil in a dark glass bottle to protect it from light-induced oxidation and therefore prevents the oil from going rancid. Also light exposure can destroy key nutrients and antioxidants so dark bottles ensure the oil remains as healthy as possible while being used. However, should you have oils in clear glass bottles, always store them out of sunlight, in a dark kitchen cupboard.

3. Say Goodbye to Sugary Drinks → Sip Herbal Teas or Fruit-Infused Water

Why it matters:
Sugar and caffeine can overstimulate your nervous system and your menopausal nervous system is already working overtime. They can heighten anxiety, fatigue, and night sweats.

What to do instead:
Try cooling herbal teas like peppermint or spearmint, or make your own “spa water” with cucumber, berries, or citrus.

4. Replace Preservative-Heavy Canned Foods → with Fresh or Frozen Options

Why it matters:
Many canned or packaged foods contain hidden preservatives, sodium, and additives that disrupt detox pathways and cause bloating or irritability.

What to do instead:
Stock your freezer with steamable veggies and pre-chopped frozen herbs. Keep dried lentils and chickpeas on hand for quick meals. Choose BPA-free, low-sodium canned goods or glass jars when needed.

5. Swap Plastic Storage Containers → for Glass or Stainless Steel

Why it matters:
When heated, plastic containers can leach endocrine-disrupting chemicals (like BPA) into your food. These chemicals mimic estrogen and confuse your body’s hormone receptors.

What to do instead:
Use glass containers, Weck jars, or stainless steel tins for food storage. Bonus: they look nicer in your fridge too.

Want the Full Checklist?

We created a free guide called Detox Your Kitchen that includes:

✔️ A checklist of common hormone-disrupting foods & products
✔️ Easy-to-find alternatives that support hormone health
✔️ Pantry organisation tips that make healthy eating simpler

Download your FREE Kitchen Detox Checklist → Here

Still Feeling Off? You Might Need a Deeper Reset

If your symptoms are sticking around - even with healthy swaps, it could be time to go deeper.

Our 7-Day Menopause Reset is a gentle, whole-body detox that supports your liver, resets your nervous system, and helps balance your hormones naturally. It’s just 30 minutes a day and women say it’s a total game-changer.

✨ Explore the 7-Day Reset → Here

Disclaimer:

At Hello Mimi, we’re here to support and empower you with education, encouragement, and practical tools but we’re not a substitute for personalised medical advice. The information in this blog is for general guidance only. Always consult a qualified healthcare provider before making changes to your health, diet, or supplements especially if you're managing a condition or taking medication.