Menopause can feel overwhelming, with symptoms like brain fog, fatigue, mood swings, and poor sleep disrupting daily life. But it doesn’t have to be a struggle. I’ve spent years researching and testing science-backed lifestyle tools to help women take control of menopause and thrive—and one of the biggest game-changers for me?
Mushrooms.
I never expected mushrooms to transform the way I think, feel, and function during menopause, but consistently stacking DIRTEA's functional mushrooms into my daily routine has made a real difference. And just like with exercise, nutrition, and mindset shifts, consistency is key—most people feel the full benefits after three months, though some notice changes even sooner. It’s all about small, sustainable steps for long-term results. ‘Stacking’ mushrooms perfectly complements my concept of exercise ‘snacking’ – I always say “stack your snacks.”
My Top 5 Tips for Navigating Perimenopause & Menopause
Here’s how I’m navigating perimenopause and menopause—through movement, nourishing nutrition, the power of nature, mindfulness, connection and my DIRTEA menopause stack.
1. Move More, Feel Better
Exercise is one of the most powerful menopause tools—it boosts mood, energy, bone strength, and weight management while reducing stress and joint pain. It’s vital for our muscles, bones, heart, mental health and disease risk reduction. Start small:
Daily Feel Good Walks in Nature
Walking outdoors is underrated but powerful. Sunlight, fresh air, and movement all work together to regulate hormones, lift mood, and reduce stress. Even 10 minute ‘walk snacks’ are great and stacking these on after meals will help balance your blood sugars too.
Strength Training
Maintaining muscle mass is crucial for metabolism, weight management, mood, bones and metabolic health. Try compound moves like squats, push-ups, lunges, dips and planks. Together with Resistance band mobility drills at home or at your desk at work (in between meetings) will help us sit less and move more, and alleviate back pain. Progressively overload with weights and remember to “Exercise for Sanity not Vanity®”
Stretch It Out
Yoga and stretching relieve tension, improve posture, lower cortisol and promote relaxation. My book even explains how stretching can boost your strength and muscle mass. Scatter short stretches throughout your day for success!
Exercise Snacking
My concept is all about small bitesize snacks throughout the day, which studies show have the same, if not greater, health benefits than the longer workout we struggle to fit into our busy lifestyles or we lack the energy and motivation to do if you’re battling with perimenopausal symptoms. It’s a real game changer!
Feel Good Tip
Piggyback snacks on to your existing habits. While the kettle is boiling and your Dirtea Coffee is brewing, I stack in an “exercise snack”—quick, effective movements to wake up my body and these tiny movement bursts add up!
- Squats (grab some plastic bottles as weights!)
- Push-ups against the kitchen counter
- Balancing on one leg
- Star jumps
- A back stretch with hands on the counter
Put your DIRTEA Coffee glass jar by the kettle as a daily reminder! Subscribe to save money, your free jar and never miss your morning boost.
Movement + Mushrooms = A Perfect Morning Stack!
For more, my book The Feel Good Fix includes 80+ exercise snacks backed by the latest science, with QR codes to guided videos.
2. Nourish your Body, Support Your Hormones
The right foods help manage weight, support bone health, and boost energy during menopause. Focus on balance and diversity, not deprivation:
Eat the Rainbow
Load up on colourful fruit, veggies, whole grains, nuts, seeds and plant-based proteins for fibre and antioxidants.
Hydrate Well
Aim for 2 litres of water daily. DIRTEA counts and the adaptogens found in it like ashwagandha also reduce stress, anxiety and support sleep.
Mushroom Stacking Tip
DIRTEA Tremella Gummies are a game-changer for hydration, skin elasticity, and hair health—perfect for menopause-related dryness and combating skin issues which are common as oestrogen declines.
3. Tap into the Power of Nature
Spending time outdoors lowers stress, improves mood, boosts immunity and enhances sleep.
Sunlight for Sleep & Mood
Natural light before midday regulates your circadian rhythm, helping you sleep better and feel happier and more motivated to move!
Forest Bathing
A walk in green spaces reduces anxiety and cortisol (stress hormone) levels.
Grounding Snack
Just walking barefoot, connecting with the earth, relieves stress, inflammation, pain and improves energy, sleep and wellbeing.
Feel-Good Habit
Before heading outside, take your Cordyceps Gummies—they support natural energy, endurance, and even libido!
4. Master Your Mindset
Menopause is as much a mental shift as a physical one. Prioritise stress management and self-care:
Mindful Moments
Just 1 minutes of deep breathing (what I call “breath snacks”) can reset your nervous system, calm you and transform stress levels.
Gratitude Journaling
Writing down three things you’re grateful for each morning builds resilience and positivity. (More science-backed journal prompts in my book!)
Prioritise Sleep
A consistent bedtime routine, limited screen time, and a calming sleep environment all help tackle menopause-related insomnia.
Mushroom Mindset Hack
The Lion’s Mane and Ashwagandha in DIRTEA Coffee help with stress, brain fog, and memory support—perfect for tackling menopause overwhelm!
5. Build a Support Network
Menopause can feel isolating, but you are not alone!
Join communities
Join communities (like DIRTEA) where you can share experiences and get support.
Break the stigma
By talking openly about menopause with friends, family, or colleagues we can work to break the stigma surrounding this topic.
Follow expert resources
Follow my Instagram @feelgoodwithlavina, where I share free workouts, tips, and menopause-friendly lifestyle hacks.
Let’s Feel Good Together
By stacking movement, mushrooms, and mindful moments into daily life, we can take control of menopause and thrive!
Lavina’s Menopause Stack
Menopause can bring a range of symptoms, but the right natural tools can help us feel energised, strong, and balanced.
Since incorporating DIRTEA's menopause-supporting mushrooms into my daily routine, I’ve noticed a big difference in energy, focus, mood, and overall vitality.
Let’s dive into how I “stack” DIRTEA's menopause-supporting mushrooms into my routine—and how you can too!
My DIRTEA Menopause Stack & How It’s Helping Me:
These are the DIRTEA products I take daily, designed to tackle common menopause concerns:
DIRTEA Coffee – My Morning Brain Fix & Hormone balance
This is how I start my day—a powerful blend of Lion’s Mane (1,000mg), Ashwagandha, and Maca to support:
- Brain fog & memory – Lion’s Mane is a nootropic mushroom that enhances cognitive function.
- Stress resilience – Ashwagandha is an adaptogen that helps balance cortisol levels.
- Hormone support & digestion – Maca is known to aid hormone regulation and gut health.
Bonus: It has 50% less caffeine than regular coffee, so no crashes, just sustained energy! Plus, it’s packed with B6, B12, pantothenic acid, and folic acid—all essential for energy and hormone balance.
Tremella Gummies – My Daily Skin & Hydration Boost
One of the biggest menopause concerns? Dry skin, thinning hair, and brittle nails. Tremella, often called the “beauty mushroom,” is my secret weapon!
Each heart-shaped gummy contains:
- 3,000mg of Tremella – Naturally boosts hyaluronic acid production for deep hydration.
- Biotin, Vitamin C, Selenium, Zinc, Vitamin A & E – Essential nutrients for hair, skin, and nails.
Feel Good Tip:
I take these after my morning workout or as a midday self-care moment—because looking after ourselves is an act of self-love!
Cordyceps Gummies – Energy, Endurance & Libido Support
Fatigue and low motivation are common in menopause. Enter Cordyceps, the energy-boosting mushroom!
These delicious berry-flavoured gummies are packed with:
- Cordyceps extract – Helps the body produce ATP (cellular energy), supporting stamina and vitality.
- Vitamins B3, B5 & C – Boost metabolism, immune function, and skin health.
- Natural libido support – Cordyceps has been used for centuries to enhance sexual health—an important but often overlooked aspect of menopause.
Feel Good Tip:
Take these in the afternoon to power through the day without a crash!
Why Consistency is Key
The biggest takeaway? Mushrooms work best when taken daily. Just like movement, sleep, and nutrition, they build up over time to create real, lasting changes in your body.
Think of it as stacking habits—layering small, simple actions that lead to big results.
Set yourself up for success by subscribing to my Dirtea Menopause stack so it becomes a daily ritual.
Place your mushrooms where you’ll see them—by the kettle, in your morning routine, or on your desk for a midday boost.
Menopause is a New Beginning—Take Control with the Right Tools
By combining movement, nourishing foods, mindfulness, and the power of mushrooms, we can reclaim our energy, confidence, and joy during menopause.
Want to feel the benefits too?
Shop my DIRTEA Menopause Stack now and subscribe for exclusive savings, plus a free coffee jar & scoop to make your new habit effortless!
For even more expert-backed menopause solutions, check out my bestselling book The Feel Good Fix—featuring 80+ exercise, mind & lifestyle snacks, as short as 1-10min with QR codes straight to videos of exercises and science-backed tools to help you feel good every single day!
Find Lavina on Instagram, TikTok, Facebook, LinkedIn and YouTube @feelgoodwithlavina for tips, workouts and motivation.
Let’s snack and stack our way to feeling good—through perimenopause, menopause and beyond!
By Lavina Mehta MBE: Founder of @feelgoodwithlavina, Personal Trainer, Speaker, Charity Ambassador, Menopause Campaigner & Bestselling Author of The Feel Good Fix: Boost Energy, Improve Sleep and Move More Through Menopause and Beyond (published by Penguin)