Food, Herbs, + Attitude
for Menopause
Food, Herbs, + Attitude
for Menopause
Food, Herbs, + Attitude
for Menopause
Food, Herbs, + Attitude
for Menopause

Become the Expert of your own Menopause!

Sage+Sisters: Food, Herbs, and Attitude for Menopause; program on women's menopausal health



Take our Virtual Course on Nutrition and Menopause to Feel Better and Live Vibrantly.

Imagine a Good Night’s Sleep, Weight Loss, Fewer Hot Flashes, Glowing Skin, Less Anxiety + Pain, and Greater Focus during the day. Sage+Sisters programs can help you starting today.

Are you struggling with these
Common Menopause Symptoms?

perimenopause challenges by Sage+Sisters

Poor Sleep

During perimenopause, sleep can be disrupted, in part due to night sweats. Some women have insomnia, and others find that sleep just isn’t as refreshing as it once was.

Insufficient sleep increases our stress hormones (cortisol and adrenaline), messes with our blood sugar, and makes weight gain more likely.

When we work on screens at night, we are telling our bodies that it is time to reduce melatonin production and awaken our senses for the day. Wearing lenses that block blue light can decrease insomnia and improve sleep. Getting outside in the morning also helps stabilize that rhythm.

Become the expert of your own menopause. Click here if you would like more information and guidance on improving your sleep.

Brain Fog

Changes in memory and focus often frighten women in midlife. If you are experiencing brain fog right now, it is unlikely related to future cognitive decline.

The herb Bacopa (Brahmi) is amazing at sharpening our minds, while simultaneously soothing our anxiety! It can improve focus and memory and has a long history of use in Ayurvedic medicine.

Exercise improves mood and cognitive health, and provides long-term prevention from dementia.

Become the expert of your own menopause. Click if you would like more information and guidance on brain health and midlife.

Hot Flashes

Vasomotor symptoms, or hot flashes and night sweats, are super common. 85% of us get them and 48% of us get night sweats. On average, vasomotor symptoms persist for 7 1/2 years and sometimes more than 10.

Recent research shows that women who get hot flashes are at greater risk for cardiovascular illness, greater bone loss and cognitive decline.

The same fluctuating hormones that cause hot flashes (or hot flushes), also cause cardiometabolic imbalances, including higher LDL cholesterol and insulin resistance. Hot flashes and night sweats should be considered wake-up calls for self-care.

One of our favorite remedies to reduce hot flashes is flaxseed. Freshly-ground flaxseed can lower hot flashes by 50%, as well as lower inflammation, and keep the vagina lubricated. Foods that trigger hot flashes include alcohol, caffeine and sugar.

Become the expert of your own menopause. Click if you would like more information and guidance on reducing hot flashes and night sweats

Menstrual Changes

Changes in our menstrual cycles are often the first sign of perimenopause. When our menstrual cycle is consistently 7+ days different in length than before, we are likely at the beginning of the transition into menopause.

Usually our cycles become more irregular two years before the last period. Black women tend to experience a longer total transition into menopause (El Khoudary et al, 2019.) The shorter a woman’s cycle before perimenopause, the shorter her transition to menopause.

During perimenopause, progesterone is dropping and getting out of whack with estrogen, causing more frequent PMS.

In the perimenopausal years, Vitex (chasteberry) can help balance our cycle by increasing the production of progesterone. It has been shown to lessen the challenges of PMS by 50% in 3 months (Weed, 2002).

Become the expert of your own menopause. Click here if you would like more information and guidance on menstrual changes and midlife.

Weight Gain

Starting in perimenopause, many women notice an average weight gain of about five pounds, often in the form of belly fat. If you have gained a few pounds, your body could be working on balancing your hormones.

Excess weight, on the other hand, can accelerate aging and increase cancer risk.

Consider increasing your omega-3s (from fish, fish oil, chia seeds and flax seeds) and starting a strength-training program to add muscle and improve your metabolism.

In perimenopause and menopause, sugar more easily becomes stored as fat. Refined carbs, processed foods, alcohol, and sugar should be reduced, as they raise our blood sugar, contributing to insulin resistance and weight gain.

Become the expert of your own menopause. Click if you would like more information and guidance on weight and midlife.

Vaginal Health

One of the least fun aspects of all this is vaginal dryness and painful sex. 75-80% of postmenopausal women experience some thinning and dryness of the vagina, which is referred to as vaginal atrophy in medicine.

50% of women report that these vaginal changes affect their sex lives.

Being sexually active, with a partner or alone, continues to bring blood to vaginal tissues. They will stay healthier and more toned – the use-it-or-lose-it concept!

Application of coconut oil (MCT oil) and/or pure aloe vera can keep the vagina moist, healthy and lubed, can prevent itching and can help thinning or changing tissue repair itself!

Become the expert of your own menopause. Click if you would like more information and guidance on the vagina and midlife.

3 Healing Foods and Herbs
for Menopausal Health

3 Healing Foods and Herbs
for Menopausal Health

Learn More

Flaxseed can help regulate the menstrual cycle, reduce inflammation, and keep the vagina lubricated. Women who consume 4 Tbsp. of freshly-ground flaxseed daily have cut their hot flashes in half over 6 weeks and have reduced their intensity by 57% (Pizzorno, 2016.)

Learn More

Maca is an adaptogen, which helps modulate the body’s response to stress. It gently aids in the body’s innate production of estrogen and lowers cortisol levels. Maca improves sleep, mood, energy, and mental clarity. 1 Tbsp. of maca daily can decrease anxiety, depression, insomnia, and hot flashes, and increase bone density and sexual function (Pizzorno, 2016.)

Learn More

Vitex (chasteberry) increases the production of progesterone and dopamine, our happy hormones. Vitex can lower PMS symptoms by 50% in 3 months (Weed, 2002). In perimenopause, it can regulate our menstrual cycles and keep the vaginal wall strong.

is an Inclusive Collective

We are committed to creating a safe space for ALL going through menopause. ​We honor you and your menopause journey, and embrace you as a human who is:

We are thrilled to include you in our VIBRANT community.

Get our 3x/month, info-packed, All Things Menopause and Nutrition blog! Bonus when you subscribe: receive our (free!) Top 7 Healing Foods and Herbs for Menopause PDF to start easing your symptoms right now.

Recipes for Menopause

Ingrid’s Miso Salmon

Salmon Supports Cognitive Health: Ingrid’s Coconut Miso Salmon
Course Dinner, Entertaining, Lunch
Servings 4 servings


  • 3 Tbsp. coconut oil
  • 1 red onion sliced 1/2 inch thick
  • 3 Tbsp. fresh ginger minced
  • 4 garlic cloves thinly sliced
  • 1 dried red chili (whole)
  • 1/4 cup white miso
  • 1 cup unsweetened coconut milk (reserve remaining for chia pudding!)
  • 1 cup water (or up to 1 1/2 cups)
  • 1 1/2 lbs. salmon fillet cut into large, 2 inch pieces
  • 5 ounces baby spinach (about 5 packed cups)
  • 1 Tbsp. lime juice plus lime wedges for serving
  • 1/4 cup fresh basil for serving
  • 1/4 cup cilantro for serving
  • pinch sea salt
  • pinch black pepper

serving options

  • 2 bags cauliflower rice (for dinner)
  • 2 cups white rice (for lunch)
  • 1 tsp. turmeric
  • 1 bay leaves
  • 4 whole cloves
  • 1 cinnamon stick
  • 5 cardamom pods


  • In a large pot, heat oil over medium heat and add onion, ginger, red chili, and garlic, and season with salt and pepper. Cook until softened, about 3 minutes. Add miso and cook, stirring frequently, until miso is carmelized (about 2 minutes.)
  • Add coconut milk and 1 cup water and bring to low boil over high heat. Cook until liquid is slightly reduced--about 5 minutes.
  • Stir in salmon, reduce heat to medium-low and simmer gently until just cooked through--about 5 minutes. Turn off heat and add in spinach and lime juice. Remove dried chili.
  • You will be serving the salmon over cauliflower rice or rice, depending on whether you are doing grain-free. For the cauliflower rice, sauté the cauliflower in olive oil, adding the spices mentioned, and cook (checking seasoning) until lightly browned (about 15 minutes.) For the rice, cook according to package instructions, bringing the water to a boil and adding the rice and all the spices, covering, and reducing heat to low. At end of either process, remove the spice pods, and serve.
  • Serve salmon over a bowl of rice, and garnish with cilantro, basil, and a lime wedge.
Keyword curry, miso, salmon

About Us

We joined forces in 2018 after seeing a need to address menopause in a positive, honest, inclusive and holistic way. After observing this lack of information and the adverse perception of menopause, we created Sage+Sisters. Our goal is to support and educate all those going through menopause, easing their transition through nutrition. Our platform allows people to connect, focus on their health, and open themselves to affirming, creative prevention strategies for longevity, all from a feminist perspective.

Learn more about our menopause experts and founders


All Things
Menopause and Nutrition

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