July 25, 2025

Thriving Through Menopause, Naturally – A South African Resource Guide

Let’s be real – menopause isn’t exactly everyone’s favourite life chapter. But it doesn’t have to be all hot flushes and mood swings. With the right support, guidance, and a whole lot of natural TLC, it can actually be a time of empowerment, transformation, and deep self-care.

At Sfera Bio Nutrition, we believe in a holistic approach: one that blends nutrition, movement, community, and mind-body wellness. So, we’ve put together a warm and wonderful directory of South African (and a few international) resources to support women navigating the wild ride that is menopause – naturally.

Whether you’re in peri, post, or somewhere in between, here’s your go-to guide for expert help, heartfelt communities, helpful reads, and wholesome tools.

💚 What Makes These Resources Special?

We’ve chosen platforms, groups and guides that are:

  • Rooted in nature – Think herbs, supplements, yoga, nutrition and lifestyle support over synthetic fixes.
  • Locally relevant – With clinics, professionals and communities based in Cape Town, Joburg, Durban and beyond.
  • Easy to access – From podcasts and online support groups to books and apps, these resources are ready when you are.

Let’s dive in!

🩺Support Groups Clinics

  1. South African Menopause Society (SAMS) – A brilliant professional network offering info, referrals and education across SA.
  2. Menopause Support South Africa (Facebook group) – A private space for women to ask, vent, support and share.
  3. Hormonal Health & Wellness Centre – Cape Town – A holistic, functional-medicine clinic with tailored menopause support and nutritional coaching.
  4. Epicentre Menopause Package – Affordable hormone testing to help you better understand where you’re at on your menopause journey.
  5. The Menopause Coach – Karen Nebe – An insightful 10-module online course covering everything from perimenopause to postmenopause.
  6. Mental health support via SADAG – Menopause can impact mood. Contact the South African Depression and Anxiety Group at 0800 21 22 23.

📚 Books & Expert Guides

  1. The Menopause Manual – Dr Wulf H. Utian – One of SA’s menopause pioneers shares botanical and lifestyle-based wisdom.
  2. From Invisible to Invincible – Jennifer Harrington – A naturopath’s guide to thriving in midlife using herbs, whole foods and mind-body practices.
  3. Managing Your Menopause (Utian & Jacobowitz) – Written specifically for South African women, this is a practical, empowering read.
  4. Menopause Today – Nicole Jaff – A complete local guide covering all the important stuff.
  5. Daliah Clinic Menopause Care – Dr Mary Atkinson brings a functional, natural lens to menopause support.

🍲 Cookbooks for Midlife Wellness

  1. The Midlife Kitchen – Sam Rice & Mimi Spencer – Wholesome, delicious recipes designed for midlife health.
  2. Recipes for a Better Menopause – Easy meals that nourish from the inside out.
  3. The Menopausal Chef Cookbook – Made for women who want flavour and hormone harmony.

📖 Online Articles & Platforms Worth a Read

  1. When Menopause Meets Diet Culture – Psychology Today ZA – A brilliant piece on trusting your body and ditching toxic food myths.
  2. 4 Mind Body Therapies for Menopause & Sleep – Psychology Today – Covers everything from yoga to acupuncture.
  3. A Menopause Revolution in Africa – The Guardian – Sue Mbaya writes on the rising power of community and connection.
  4. SAMS Position Statement - The official South African take on natural and non-hormonal menopause support.

📱 Apps That Can Help

  1. Calm – Menopause & Sleep – Breathe, meditate, sleep better.
  2. Perry App – Join a holistic menopause support community.
  3. Midday – Menopause Toolkit – Personalised strategies, right in your pocket.

🎧 Podcasts & YouTube Channels

  1. Menopause Natural Solutions Podcast – Hosted by Dr Jennifer Harrington.
  2. Living Naturally Menopause Podcast – Insightful, practical chats with Dr Dave & Estie.
  3. Magnificent Midlife Ep 167: Menopause in Africa – Sue Mbaya – A powerful listen about the African menopause experience.
  4. The Menopause Sisters (Spotify) – Hosted by a menopause specialist and her yogi sister.
  5. TEDx Talk – Xoli Madlala on Premature Menopause – The truth no one talks about.
  6. Perimenopause Advocacy with Xoli – Navigating symptoms, stages, and self-advocacy.

📲 Social Media Communities

Facebook Groups

Instagram Accounts

🌿 In the Spirit of Sfera

At Sfera Bio Nutrition, we believe in walking alongside you with nature-based support that works. Menopause doesn’t have to be overwhelming — with the right guidance and a little community magic, it can be a time of renewal and empowerment.

Whether you’re sipping herbal tea, joining a support group, or just browsing a new podcast — this is your journey, and you’re not alone.

Written by Sjarn Mansoor: Sfera Bio Nutrition Technical Advisor

Written by Brandgurus Admin