Treatment Approach
There is a lot you can do to support your health during the menopausal transition — in a structured, evidence-informed, and practical way. Menopause affects every woman differently, which is why I do not work with a standard protocol. My recommendations are based on your symptoms, your health history, your individual situation, and — where appropriate — targeted laboratory testing.
Therapiezentrum Mitte · Christinenstraße 5 · 10119 Berlin
Everyday Nutrition
During menopause, nutrition can influence several areas at once — from blood sugar regulation and cardiovascular health to body composition and muscle mass. As hormonal changes affect fat distribution and insulin sensitivity, adequate protein and a balanced diet become particularly important.
I work with addition rather than restriction: together, we look at how your diet can support your metabolism, provide the nutrients you need, and fit realistically into your everyday life — without rigid rules or unnecessary restrictions.
Exercise & Building Muscle
Building and maintaining muscle becomes increasingly important during and after menopause. Strength training supports muscle mass, metabolism, bone health, and physical function, while regular movement helps maintain joint mobility.
Nutrition is part of this, too: adequate protein and an appropriate energy intake provide the foundation for building and maintaining muscle. Where relevant, I also look at micronutrient status and other factors that may affect muscle function and recovery.
Together, we find a type and intensity of exercise that fits your everyday life, your goals, and your current physical capacity.
Micronutrients & Phytotherapy
Targeted micronutrient supplementation can be useful when there is a deficiency or an increased need — for example with vitamin D, magnesium, or certain B vitamins. Where reliable laboratory markers are available, I use them to guide supplementation rather than recommending nutrients routinely.
Phytotherapy can also be an option for specific menopausal symptoms, including hot flashes or sleep problems. Which preparations are appropriate depends on the individual symptom, the available evidence, your health history, and any medications you are taking.
Sleep, Stress & Daily Rhythm
Sleep and stress can have a major influence on how you experience menopause — while hormonal changes themselves can disrupt sleep and affect the way your body responds to stress. These factors can reinforce one another.
That is why sleep and stress regulation are an important part of my approach. Depending on your situation, this may include a consistent sleep-wake rhythm, exercise, breathing techniques, relaxation practices, or Ayurvedic routines and evening rituals that help your body wind down.
Where Hormone Replacement Therapy Fits In
Many women wonder whether hormone replacement therapy (HRT) might be right for them. The decision whether to start HRT belongs in gynecological care and should take your symptoms, medical history, and individual risk factors into account.
My role is complementary: I help you understand the changes you are experiencing, identify factors that may be contributing to your symptoms, and explore what you can do through nutrition, exercise, sleep, stress regulation, micronutrients, and other complementary approaches. This can be useful whether or not you choose to use HRT.
Want to look more closely at laboratory testing and hormone levels? See Diagnostics & Hormone Status. If you are looking for structured support over several months, explore my Navigating Menopause program.
Book a Free Introductory Call
Which of these building blocks is useful for you is best clarified in a personal conversation.
hallo@fraumamma.com · 0177 34 33 908
Therapiezentrum Mitte · Christinenstraße 5 · 10119 Berlin