Navigating Menopause with the Moon 

By Alexe Woods - Lunar & medical Astrologer and

Dr Naomi Newman-Beinart (PhD) - nutritionist and chartered psychologist

The menopause marks a powerful transition and is often seen as a time of reflection, rebirth, and reconnection with self. For centuries, women have turned to the moon as a symbol of our own natural rhythms. Our hormones, mood, and energy shift throughout different stages of life, just as the moon waxes and wanes. During perimenopause and menopause, these changes can feel overwhelming, but they also offer an opportunity to slow down, tune in, and restore.

Health experts Alexe Woods and Dr Naomi Newman-Beinart (PhD) see Menopause as not just as a physiological shift, but as a psychological and emotional rite of passage. It’s a time when many women begin to reassess their lifestyle, emotional needs, and inner purpose. And this is where the moon can help guide your wellness journey. 

The menopause and moon connection

The moon has long been linked with the menstrual cycle, but this relationship doesn’t end with menopause. Once our monthly cycles come to a close, we can still tune into the moon’s rhythms as a way of understanding and supporting our energy and wellbeing.

Think of the new moon as nature’s reminder to pause. With the moon hidden from view, this phase symbolises deep rest, retreat, and gentle self-care. By allowing ourselves to slow down and create more space in our schedules at this time, we build a foundation of energy for the weeks ahead.

As the moon waxes (grows) towards fullness, our energy tends to rise too. By the full moon, emotions can feel heightened, but if we’ve honoured the new moon’s call to rest, we are better equipped to embrace our vitality and creativity. On the other hand, pushing through the new moon without slowing down can leave us depleted, making the intensity of the full moon harder to manage.

After the full moon, the waning phase brings a gradual shift. Energy remains fairly high at first, but as the light of the moon diminishes in the final week before the new moon, our bodies and minds often crave more rest again. Honouring this natural ebb and flow can be especially valuable during and after menopause, offering a lunar rhythm to replace the menstrual one, and helping us feel more in tune with ourselves.

By understanding and working with our connection to the moon, we can begin to work with our bodies rather than against them. It’s helpful to prioritise rest and gentle self-care during the dark and new moon phases, and Alexe suggests that this might mean going to bed earlier, reducing certain commitments, or allowing more quiet time where possible. Then, by the time the full moon arrives, you’re more likely to feel energised and ready to take on the world. 

Nutrition and mind-body support in our Second Spring

Perimenopause and menopause are often described as a woman’s “second spring” - a new season of life with its own unique needs. From a nutritional perspective, this is a key time to focus on blood sugar balance, bone health, and mood regulation. A Mediterranean-style diet, rich in colourful fruits and vegetables, wholegrains, oily fish, nuts, seeds, and pulses, can be especially supportive. Nutrients such as magnesium, calcium, omega-3s, and phytoestrogens (found in flaxseeds, fermented soy, and legumes) may help ease common symptoms like brain fog, mood swings, and disrupted sleep.

Magnesium is particularly valuable, supporting both relaxation and hormonal balance. For women who feel especially sensitive around the full moon, a daily magnesium supplement or transdermal magnesium lotion can help restore calm. Adaptogens such as ashwagandha and rhodiola may also help regulate stress and support the adrenal glands, which take on a more central role as oestrogen levels naturally decline.

Mind-body alignment

Menopause is not only a physical transition but also a psychological and emotional one. While it can bring challenges such as anxiety, low mood, or feelings of loss, it is also a profound time of renewal and empowerment. Many women emerge with stronger boundaries, a clearer voice, and a deepened sense of purpose.

One way to support this transformation is by aligning with the rhythms of the moon. The new moon offers the perfect moment for setting intentions and journalling, while the full moon six months later allows space to reflect and express gratitude as those intentions unfold. By working with the astrological house system, each lunar cycle highlights a different area of life, helping you set intentions in alignment with personal growth across relationships, work, health, or spirituality.

At Universal Movement, lunar rituals are held at key phases of the moon to help women connect more deeply with both the lunar cycle and themselves. Here, the moon is followed not only by phase, but also by astrological sign, offering an added layer of emotional and energetic guidance. Each phase of the moon moves through the zodiac, spending around two and a half days in each sign. This means, for example, that if the new moon is in Aries, the full moon in Aries will arrive six months later - marking a powerful moment for completion, release, and action. By understanding this we can really understand when to take action, what kind of mood we will be in, what kind of areas of the body we can follow for self-care, and this is what we guide you through with Universal Movement.

By weaving together nutrition, self-care, and lunar wisdom, women can embrace menopause as a time of balance, clarity, and renewed vitality - truly stepping into their “second spring.” 

Like to know more about how to follow the sun, moon and stars: Download our app Universal Movement 

Dr Naomi Newman-Beinart, PhD (Chartered Psychologist & Nutritionist) @DrNaomi

Alexe Woods (Lunar & medical Astrologer) @lunarlexe Come and discover our methodology: Moveology at universalmovement.com