Growing Wellness: A Menopause-Supporting Garden + Recipes for Balance
Menopause is a natural transition, but the symptoms — hot flashes, mood swings, sleep disruptions, and hormonal changes — can be challenging. One gentle, empowering way to find relief? Turn to the garden.
At Roger’s Gardens, we believe that nature heals in more ways than one. With a few thoughtful plantings and recipes, your garden can become a sanctuary of support, beauty, and balance.
Top Herbs & Vegetables to Ease
Menopause Symptoms
Certain herbs and vegetables are known for their hormone-balancing, anti-inflammatory, and mood-lifting properties. Here are some of our top picks to grow or add to your meals:
Herbs
• Sage – Reduces hot flashes and night sweats.
• Lemon Balm – Soothes anxiety and supports restful sleep.
• Mint – Cools the body and eases digestion.
• Parsley – Supports healthy estrogen levels.
• Red Clover – Contains phytoestrogens to help balance hormones.
• Turmeric – Anti-inflammatory and mood boosting.
Vegetables
• Kale & Spinach – Rich in magnesium and calcium for bone and mood support.
• Sweet Potatoes – Provide natural phytoestrogens and steady energy.
• Carrots & Beets – High in fiber to support hormone detoxification.
• Broccoli & Cauliflower – Cruciferous veggies that help clear excess estrogen.
• Avocados – Healthy fats that support hormone production and skin hydration.
Garden-to-Table Salad for Hormone Health
This vibrant salad is packed with phytoestrogens, antioxidants, and nutrients that support menopausal wellness.
Ingredients:
• 2 cups kale (massaged with olive oil)
• ½ cup red cabbage, shredded
• ½ cup shredded carrots
• ¼ cup broccoli florets, lightly blanched
• ¼ cup sweet potatoes, roasted and cooled
• ½ avocado, sliced
• 1 tbsp chopped parsley
• 1 tbsp chopped mint
• 1 tsp lemon balm leaves (optional)
• 2 tbsp pumpkin seeds (for zinc and added crunch)
Dressing:
• 1 tbsp olive oil
• 1 tsp apple cider vinegar or lemon juice
• 1 tsp grated turmeric root (or ½ tsp dried)
• Sea salt & pepper to taste
Toss everything together and enjoy immediately!
Hormone Harmony Tea Blend
Create a moment of calm with this herbal tea, perfect for cooling, grounding, and soothing the nervous system.
Ingredients:
• 1 tbsp sage leaves
• 1 tbsp lemon balm
• 1 tbsp red clover blossoms
• 1 tsp peppermint leaves
• ½ tsp turmeric (fresh or dried)
• Optional: 1 tsp chamomile
Instructions:
1. Steep in 2 cups of just-boiled water for 10–15 minutes.
2. Strain and enjoy warm or over ice.
3. Add honey or lemon if desired.
Drink 1–2 cups daily to support hormonal balance naturally.
Create a Menopause Support Garden
Whether in raised beds, patio containers, or tucked between your favorite blooms, these plants bring both beauty and purpose to your garden.
| Plant | Sun Needs | Notes | |
| Sage | Full Sun | Perennial, also pollinator-friendly | |
| Lemon Balm | Partial Sun | Calming, great in teas | |
| Mint | Partial Sun | Grows best in containers | |
| Parsley | Full Sun | Biennial, culinary staple | |
| Turmeric Root | Partial Sun | Thrives in warm climates | |
| Kale | Full Sun | Cool season, easy to grow | |
| Broccoli | Full Sun | Spring or fall crop | |
| Carrots | Full Sun | Quick to harvest in loose soil | |
| Sweet Potatoes | Full Sun | Long season, worth the wait | |
| Beets | Full Sun | Fast-growing and versatile |
| Plant | Sun Needs | Notes |
| Sage | Full Sun | Perennial, also pollinator-friendly |
| Lemon Balm | Partial Sun | Calming, great in teas |
| Mint | Partial Sun | Grows best in containers |
| Parsley | Full Sun | Biennial, culinary staple |
| Turmeric Root | Partial Sun | Thrives in warm climates |
| Kale | Full Sun | Cool season, easy to grow |
| Broccoli | Full Sun | Spring or fall crop |
| Carrots | Full Sun | Quick to harvest in loose soil |
| Sweet Potatoes | Full Sun | Long season, worth the wait |
| Beets | Full Sun | Fast-growing and versatile |
Why It Matters
Caring for your body through nature — whether by growing calming herbs or preparing a nourishing salad — helps foster a deeper connection to your health, your garden, and yourself. Embrace the power of plants as partners on your wellness journey.
Ready to get growing?
Visit Roger’s Gardens to explore our curated selection of wellness-supporting herbs, veggie starters, and garden tools. Or ask one of our experts how to build your very own hormone-supporting kitchen garden.