October marks World Menopause Awareness Month, with World Menopause Day marked on 18^th October.  

The International Menopause Society (IMS) founded the campaign to raise awareness of menopause and improve the experience of women across the globe. Each year is an opportunity to shine the spotlight on the challenges faced during the menopause transition and highlight improvements in research, education and support.

This year’s theme is Lifestyle Medicine – something we’re passionate about here at Haskapa. Lifestyle medicine is recognising how our everyday choices such as healthy eating, physical activity, quality sleep, stress management and fostering healthy relationships can make a real difference to our overall wellbeing – it is now widely recognised to impact how individuals experience menopause.

The 2025 White Paper, The Role of Lifestyle Medicine in Menopausal Health: A Review of Non-Pharmacologic Interventions, is a landmark global review from the International Menopause Society, outlining how these changes can support symptoms. For further information and factsheets see the IMS link below.  

The Haskap-Menopause Connection

Supporting Cognitive Health

Healthy blood vessels are essential for getting oxygen and nutrients to your brain - which directly affects how clearly you think, how well you remember things, and how sharp you feel day-to-day.

During menopause, changes in oestrogen levels can affect how well your vascular system works. This can be one of the reasons why women experience "brain fog," forgetfulness, or difficulty concentrating during this time. 

The good news… Research shows that anthocyanins - the powerful antioxidants that give berries their deep purple-blue colour - can support healthy blood vessels and cognitive function. Haskap berries are particularly rich in these compounds, making them a natural ally for your brain during the menopausal transition and beyond.

Other lifestyle measures to support brain health include eating a Mediterranean style diet, regular exercise and stress reduction activities such as yoga or meditation.

Supporting Cardiac Health

Of course, our vascular health is also critical to looking after our heart. Cardiovascular disease risk is widely known to increase after menopause with reduced oestrogen increasing risk factors - the inner lining of blood vessels doesn’t work as well, arteries lose their elasticity, and cholesterol levels tend to shift in an unhealthy direction.

The good news… these same anthocyanins which are working to support blood vessels to the brain are also supporting heart health. Supporting the health of your blood vessels during menopause is like preventive maintenance - it helps keep vessels flexible and responsive before structural problems develop.

Other lifestyle measures to support heart health include getting regular daily exercise (this includes walking - 7,000 steps per day are now recognised as the magic number to reduce heart disease and other health risks), aim to maintain a healthy weight and give up smoking.

Working as an Antioxidant

Research has demonstrated an increase in oxidative stress during menopause elicited by falling oestrogen levels. Oestrogen is known to have antioxidant properties in the body - helping to protect against cellular damage. Increases in oxidative stress in postmenopausal women compared to premenopausal women may increase the risk of menopause related health concerns from brain fog to hot flushes to the above cardiovascular changes.

The good news… Anthocyanins, alongside a healthy diet, can help combat this. One study looking directly at berry anthocyanins found supplementation in healthy women during menopause transition had improved biomarkers of inflammation and oxidative stress. Haskap berries contain high levels of anthocyanins and have been studied for their antioxidant properties so can be a useful tool in fighting oxidative stress.

Other lifestyle measures that support reducing oxidative stress include increasing daily intake of colourful fruit and vegetables (aiming for at least 400g per day), getting regular quality sleep and reducing alcohol consumption.

Final thoughts

Menopause is a natural transition, but that doesn't mean you have to simply endure the symptoms – embracing lifestyle medicine principles together with evidence-based treatments when needed can make a real difference. From nourishing your body with antioxidant-rich foods like haskap berries to prioritising movement, sleep and stress management - you can actively support your wellbeing during this phase of life.

The beauty of haskap berries is how easily they fit into your daily routine. Whether blended into a morning smoothie, stirred into yoghurt, or enjoyed as a refreshing drink, these nutrient-dense berries offer a simple, delicious way to support your vascular health, cognitive function and overall vitality during menopause and beyond.

Remember, small, consistent choices add up to meaningful change. This World Menopause Awareness Month, why not start incorporating haskap into your diet and see how you feel?

Top Tips for Supporting Menopause Wellness

1. Start Your Day with a Protein Rich Breakfast
Ensure your daily breakfast contains good levels of health protein and boost with those healthy berry anthocyanins – whether it’s smoothies, yoghurt, pancake or porridge ensure there is protein and antioxidants to power you through the morning.

2. Move Every Day
Aim for those 7,000 steps daily. It doesn't have to be all at once - break it up throughout the day with short walks after meals or during breaks.

3. Eat the Rainbow
Focus on getting at least 400g of colourful fruits and vegetables each day. The more variety, the better range of nutrients you'll receive.

4. Prioritise Sleep Quality
Establish a regular bedtime routine, keep your bedroom cool, and limit screen time before bed to support the restorative sleep your body needs.

5. Choose a Mediterranean Approach
Build your meals around vegetables, whole grains, healthy fats like olive oil, and lean proteins. This eating pattern supports both heart and brain health.

6. Stay Hydrated
Proper hydration supports every system in your body. Try adding haskap berry juice to sparkling water for a refreshing, antioxidant-rich drink or enjoy the powder as a herbal tea.

7. Practice Stress Management
Whether it's yoga, meditation, deep breathing or simply time in nature - find what works for you and make it a regular practice.

Delicious Haskapa Recipes

Berry Smoothie Bowl

Ingredients:

• 2 tsps haskap berry powder
• 150g frozen mixed berries
• 150ml almond milk (or milk of choice)
• 1 tbsp ground flaxseed
• 1 tbsp chia seeds
• 2 heaped tbsps natural Greek yoghurt
• Toppings: fresh berries, chia seeds, sliced almonds, coconut flakes

Method:

1. Blend the berry powder, mixed berries, almond milk, yoghurt and seeds until thick and smooth.
2. Pour into a bowl and top with extra berries and some extra yoghurt if required
3. Enjoy immediately for a nutrient-packed breakfast that supports cognitive and heart health.

Purple Chia Seed Pudding

Ingredients:

• 3 tbsp chia seeds
• 200ml coconut milk (or any unsweetened milk of choice)
• 2 tsps. Haskapa Superfood Berry powder
• 1 tsp honey or maple syrup (optional)
• Fresh berries and nuts for topping

Method:

1. Mix the chia seeds, milk and berry powder in a jar or bowl.
2. Top with a handful of frozen mixed berries.
3. Stir well, then refrigerate for a couple of hours or overnight until thick and pudding-like (you may need to give it a couple more stirs before leaving it to ensure all the chia seeds are well soaked with the milk).
4. Give it another good stir before serving, then top with nuts and more berries and a drizzle of honey if desired.
5. Perfect as a make-ahead breakfast or healthy dessert option.

Crunchy Berry Yoghurt

Ingredients:

• 200g Greek yoghurt
• 2 tsps. Haskapa Superfood Berry powder
• Handful of fresh berries
• Sprinkle with a homemade nut and seed mix or low sugar granola

Method:

1. Swirl the berry powder through the Greek yoghurt for a marbled effect.
2. Top with your crunchy topping.
3. Enjoy as a breakfast or dessert. 

 

 

Research

• Chandankhede, Manju, et al. "Assessment of Psychological Status and Oxidative Stress in Postmenopausal Women: A Cross-Sectional Study." Journal of Menopausal Medicine, vol. 27, no. 3, 2021, p. 155, https://doi.org/10.6118/jmm.20035.
  
• Cleveland Clinic. "What Is Oxidative Stress?" Cleveland Clinic, 29 Feb. 2024, my.clevelandclinic.org/health/articles/oxidative-stress.
  
• Ellis, L.R, et al. "Effects of Anthocyanins on Cognition and Vascular Function: A Systematic Review - White Rose Research Online." Whiterose.ac.uk, July 2024, eprints.whiterose.ac.uk/id/eprint/214569/, https://eprints.whiterose.ac.uk/id/eprint/214569/1/Molecular%20Nutrition%20Food%20Res%20-%202024%20-%20Ellis%20-%20Effects%20of%20Anthocyanins%20on%20Cognition%20and%20Vascular%20Function%20%20A%20Systematic.pdf.
  
• Fasero, María, and Pluvio J. Coronado. "Cardiovascular Disease Risk in Women with Menopause." Journal of Clinical Medicine, vol. 14, no. 11, 23 May 2025, p. 3663, https://doi.org/10.3390/jcm14113663.
  
• Ishikawa, Ayaka, et al. "Impact of Menopause and the Menstrual Cycle on Oxidative Stress in Japanese Women." Journal of Clinical Medicine, vol. 12, no. 3, 20 Jan. 2023, pp. 829–829, https://doi.org/10.3390/jcm12030829.
  
• Nosal, Briana M., et al. "Blackcurrant Anthocyanins Improve Blood Lipids and Biomarkers of Inflammation and Oxidative Stress in Healthy Women in Menopause Transition without Changing Body Composition." Biomedicines, vol. 11, no. 10, 19 Oct. 2023, p. 2834, pubmed.ncbi.nlm.nih.gov/37893207/, https://doi.org/10.3390/biomedicines11102834.
  
• Sadowska-Bartosz, Izabela, and Grzegorz Bartosz. "Antioxidant Activity of Anthocyanins and Anthocyanidins: A Critical Review." International Journal of Molecular Sciences, vol. 25, no. 22, 8 Nov. 2024, p. 12001, www.mdpi.com/1422-0067/25/22/12001.
  
• Stokel-Walker, Chris. "Walking 7000 Steps a Day Seems to Be Enough to Keep Us Healthy." New Scientist, 23 July 2025. www.newscientist.com/article/2489453-walking-7000-steps-a-day-seems-to-be-enough-to-keep-us-healthy/.
  
• "World Menopause Day 2025" - International Menopause Society." International Menopause Society, 6 Aug. 2025, www.imsociety.org/education/world-menopause-day-2025/
• Bell, Lynne, and Claire M. Williams. "A Pilot Dose–Response Study of the Acute Effects of Haskap Berry Extract (Lonicera Caerulea L.) on Cognition, Mood, and Blood Pressure in Older Adults." European Journal of Nutrition, vol. 58, no. 8, 10 Dec. 2018, pp. 3325–3334, https://doi.org/10.1007/s00394-018-1877-9.