Event conducted by Julina Halim, Accredited Nutritionist, Certified Women’s Health Coach, Women’s Health Pilates Specialist, Co-Founder/Director, R.E.A.L Life
In a recent session with midlife women, Julina Halim shared personal insights and science-backed strategies to navigate the often overwhelming changes during the menopause transition. Drawing from her own journey and two decades of experience in women’s health, this article highlights her key messages on why symptoms occur and how women can begin to take control of their wellbeing.
Starting with a Personal Reality Check
Julina opened with a relatable story about misplacing her glasses, only to find them later right next to her. She had been overwhelmed by weeks of travel, stress, and poor self-care. Her forgetfulness, she realized, wasn’t just about aging—it was a sign of what so many women experience in midlife: mental fatigue, hormonal shifts, and emotional overload.
“These are real signals from our body,” she explained, “not just scattered moments of forgetfulness.”
Where Are You on the Journey?
She invited women to self-identify:
Perimenopause: Still menstruating, but cycles are irregular.
Menopause/Postmenopause: Periods have ceased; symptoms intensify.
Julina candidly shared that her own transition began unexpectedly in her mid-40s and took her two years to understand and recover from. Her key takeaway: knowledge alone isn’t enough. It’s about translating awareness into consistent, supportive actions.
The Nervous System: A Missing Piece in Midlife Health
Many women feel trapped between two states:
Fight-or-Flight – racing thoughts, poor sleep, persistent anxiety
Shutdown – lack of motivation, chronic fatigue, disinterest in life
The problem?
Most women rarely enter the parasympathetic “rest-and-digest” state, which is critical for healing and hormonal balance. Ideally, our bodies should cycle between states during several times a day—but stress and modern lifestyles often block that process.
Julina noted, “This is the phase where the world starts calling us ‘emotional’ or ‘irrational,’ when in fact, our systems are just overloaded.”
The Role of Estrogen and Blood Sugar
Estrogen’s decline is a central disruptor:
It affects serotonin (our feel-good neurotransmitter)
It protects heart, bone, and muscle health
Its drop is unpredictable and differs from woman to woman
In parallel, blood sugar instability worsens the picture. Julina emphasized:
High blood sugar leads to inflammation and insulin spikes
This causes energy crashes, mood swings, and increased fat storage
Ironically, under-eating or over-exercising can also lead to low blood sugar and elevated cortisol
“A roller coaster of blood sugar,” she explained, “adds to the emotional and physical volatility many women feel.”
Anemia and Hidden Nutrient Deficiencies
Women often experience changes in their menstrual flow during this transition—either heavier bleeding or more frequent cycles. This makes checking iron levels essential during routine health checks, as anemia can mimic or worsen fatigue, brain fog, and poor immune function.
Unfortunately, many routine screenings overlook ferritin (iron storage), which Julina flagged as a critical marker for women in this phase.
Symptoms Are Not the Problem—They Are the Result
Rather than chasing individual symptoms (e.g., joint pain, bloating, skin changes), Julina encouraged women to explore root causes:
Nervous system dysregulation
Metabolic instability
Hormonal shifts
Nutrient imbalances
Social isolation
“These symptoms are often just the body signaling that its systems are overwhelmed,” she said. “Our goal shouldn’t be just symptom suppression, but system optimization.”
A Systems-Based Framework: REST, EAT, ACT, LIVE
Julina and her sister created the "Real Life" approach—standing for Rest, Eat, Act, Live—as a practical framework to help women regain balance.
Rest
Prioritize sleep and downtime
Restore the parasympathetic nervous system through simple breathing or mindful pauses
Eat
No “magic” food, but focus on:
Eating a diversity of colors (fruits, vegetables, plant-based foods)
Incorporating healthy fats (for hormone production)
Staying well-hydrated (water—not sugary drinks)
Eating habits matter as much as food choices:
Relax for 30 seconds before meals
Eat protein and vegetables before carbs
Chew thoroughly (25–40 times)
Pause 3 seconds between bites
Act
Choose movement that fits your energy state
High-intensity workouts are not always helpful if your system is already stressed
Walking, Pilates, strength training, and gentle movement can help bring oxygen to the brain and support muscle and bone health
Live
Build strong social connections and community support
Don’t underestimate the mental fitness element—how you think affects how you eat, move, and recover
A Guide to Safe and Beneficial Supplements and Nutrition
When considering adding supplements to your routine, it's important to focus on those that are generally beneficial and safe for most people.
Below is a list of nutrients that Julina recommends to incorporate into your diet for overall health:
Phosphatidylcholine
Phosphatidylserine
Omega-3
Vitamin D3 (with K)
Magnesium (Note: There are various forms of magnesium used in supplements, each with slightly different side effects. Be mindful that some people may not tolerate all forms.)
While it's always best to get nutrients from whole food sources, certain supplements may be considered if needed. Before taking these as supplements, it's important to discuss with your healthcare provider, as they can interact with medications or have side effects.
Nutrients best sourced from foods:
Turmeric/Curcumin
Maca
Medium-Chain Triglycerides (MCTs) (avoid if you have high blood triglycerides)
Soy Isoflavones or Phytoestrogen Products
For instance, when adding turmeric powder to your diet, consider using about 2 teaspoons in your cooking or beverages, paired with a pinch of black pepper to enhance absorption.
Remember: Always consult your doctor before making any changes to your supplement or health routine to ensure it's right for you.
Mental Blueprint: How Your Mind Influences Your Health
Each woman operates with a unique mental blueprint shaped by personality, stress responses, and past experiences. Julina identified her own patterns—hyper-achiever, hyper-vigilant, restless—and explained how they contributed to her burnout.
These patterns shape choices: whether we reach for potato chips or a salad, whether we rest or push ourselves.
She also highlighted the importance of gut health, liver detoxification, and even genetic testing in providing personalized guidance. Everything from your microbiome to your stress personality plays a role in how you experience and manage menopause.
Final Takeaway of the Event
“Menopause is not a disease—it’s a transition,” Julina concluded. “But that transition can unmask deeper vulnerabilities in our system. The sooner we address the roots—stress, food, habits, and mindset—the more empowered and resilient we become.”
Stay tuned for our curated services and products directory — featuring trusted professionals like Julina who are deeply experienced in supporting women through menopause and midlife transitions.
Whether you're looking for a coach, nutritionist, or wellness program, we’re assembling the resources to help you move forward with clarity and confidence.
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