The Truth About Hormone Therapy After Menopause—And What Your Diet Has to Do With It

As a Health & Well-being Coach for women 50+, I get a lot of questions about hormone therapy—when to start, how long to stay on it, and whether it’s safe after age 60. To help answer these questions, I turned to someone I trust deeply: my gynecologist--Dr. Cheruba Prabakar, who has guided me and so many women through the hormonal transitions of midlife with compassion and clarity.

Her insights in the post below break down outdated myths and offer current, evidence-based guidance about hormone therapy after menopause. And after her piece, I’ll share how a plant-forward lifestyle can help you feel balanced, vibrant, and supported—no matter where you are in your journey.

When Should You Stop Hormone Therapy? The Surprising Truth About Timing

Guest post by Cheruba Prabakar, MD, with commentary and plant-based insights from Dvora Citron, RN MS, NBC-HWC

You finally found a hormone therapy that works—your hot flashes are gone, you're sleeping again, your mood is stable, and life just feels… better.

But now you’re asking:

• “How long can I stay on this?”

• “Is there a time limit?”

• “Do I have to stop after five years?”

Let’s break this down once and for all.

The 5-Year Rule Is Outdated

The “five-year rule” that many women were told comes from the 2002 Women’s Health Initiative (WHI) study—a study that terrified a generation of women into stopping their hormones overnight. But here’s what the headlines didn’t explain:

• 🧓 The average age of women in the WHI study was 64

• ⚠️ Many had other health risks (heart disease, diabetes, etc.)

• 🧠 The data has since been re-analyzed and debunked for most women in perimenopause and early menopause

So no, you don’t have to stop after five years. In fact, you may not need to stop at all—as long as the benefits continue to outweigh the risks.

📅 2025 Guidelines: A Smarter, Safer Approach

Today, menopause experts (including ACOG, The Menopause Society, and ISSWSH) recommend a personalized, annual review rather than a one-size-fits-all timeline. Here's how your provider might assess:

• ✅ Blood pressure – Controlled or elevated?

• 🏋️‍♀️ Lifestyle – Are you active? Eating well?

• 🧬 Health risks – Any history of stroke, clot, breast cancer?

• 🦴 Bone health – Do you have osteopenia or osteoporosis?

• 🛑 New symptoms or diagnoses – Diabetes, heart disease, etc.

If your health is stable and you’re thriving, there’s often no reason to stop.
Some women even continue hormone therapy into their 70s safely.

What Happens If You Stop?

For some women, nothing changes.
For others, symptoms like hot flashes, brain fog, or vaginal dryness return.

That’s why hormone therapy decisions are based on:

• ✔️ Your current quality of life

• 🔍 Your updated health status

• 🤝 A shared conversation between you and your doctor

If you do stop and symptoms return, non-hormonal options can still help.

🕰️ Reminder: Don’t Wait Too Long to Start

While stopping is flexible, starting hormone therapy has a window.

The best time to begin is within 10 years of menopause (usually before age 60) for the safest, most effective outcomes. After that, the risks increase—especially with heart disease or metabolic conditions.

✅ Final Takeaways

• There’s no magic number for stopping hormone therapy.

• It’s a personal decision made annually.

• It's about balancing risks and benefits—and how well you're feeling.

From the Health Coaching Desk: Supporting Hormonal Balance with Plant-Based Nutrition

By Dvora Citron, RN MS, NBC-HWC

As a Women’s Wellness Coach and Registered Nurse, I see how lifestyle and nutrition profoundly impact hormonal balance—with or without hormone therapy.

Here’s how a plant-forward diet supports women in post-menopause:

🌱 1. Phytoestrogens Help Smooth the Ride

What they are: Plant compounds that mildly mimic estrogen in the body.
Found in: Flaxseeds, organic soy (edamame, tempeh, tofu), chickpeas, and lentils.
Why it matters: Phytoestrogens may ease hot flashes, support bone health, and promote heart health without the potency of pharmaceutical hormones.

🧠 2. Anti-Inflammatory Foods Protect Your Brain

Chronic inflammation is linked to cognitive decline and hormone sensitivity.
Focus on: Leafy greens, berries, turmeric, omega-3-rich foods (chia, flax, walnuts), and cruciferous veggies like broccoli and kale.
Bonus: These also help with mood, sleep, and energy.

💪 3. Protein and Muscle Preservation

Post-menopause, we naturally lose muscle and bone density.
Plant-powered protein sources—like beans, lentils, tofu, tempeh, quinoa, and nuts—support strength, mobility, and metabolic health.

❤️ 4. Fiber Fuels Hormone Detoxification

Your liver and gut work to metabolize and eliminate used hormones.
High-fiber foods (whole grains, legumes, vegetables, fruits) help your body detox naturally and maintain a healthy weight.

🔥 5. Minimize Ultra-Processed Foods (UPFs)

Highly processed foods spike insulin, drive inflammation, and disrupt hormone balance.
Stick to whole, minimally processed foods and read labels with care.

🥗 Your Hormone-Supportive Action Plan

Here are five things you can do this week:

1. Add a tablespoon of ground flaxseed to your smoothie or oatmeal

2. Eat at least one cup of beans or lentils daily

3. Aim for 30+ different plant foods a week to support your gut microbiome

4. Stay hydrated—hormones love water

5. Walk 30 minutes a day + add resistance training 2x/week to support estrogen-sensitive tissues like bones and muscles

 🧬 Hormone-Smart Eating Includes Strategic Fasting

In addition to fiber-rich, plant-based meals, many women benefit from intermittent fasting (JF) or Time-Restricted Eating (TRE)—gentle, science-backed ways that support cellular repair, hormonal balance, insulin sensitivity and metabolic flexibility.

That’s why I often recommend the Prolon Fasting Mimicking Diet—a 5-day nutrition plan designed to trigger the benefits of fasting while still providing real food.
It’s especially useful for postmenopausal women looking to:

• Support healthy aging and longevity

• Improve insulin sensitivity

• Reduce inflammation

• Reset metabolism without extreme dieting

As someone who has completed Prolon over 30 times and coaches others through it, I can confidently say it can be a powerful tool—when used mindfully and safely.  I’ve seen firsthand how it can complement a hormone-supportive lifestyle—without extremes or restriction.

Curious if Prolon is right for you? Book a free discovery call with me.

👉 Read more about Prolon here. Ready to order with my provider discount? Order Now!

You Deserve to Feel Vibrant

Whether you’re using hormone therapy or not, lifestyle plays a starring role in how you feel. The beauty of a plant-forward approach is that it not only supports hormone balance—it supports your whole self.

If you’re navigating menopause or post-menopause and want to feel stronger, clearer, and more vibrant, I’m here to help. Let’s talk!

👉 Health Coaching 

🩺Connect with and learn more from Cheruba Prabakar, M.D. at https://www.lamorindagyn.com/ and https://www.thefibroiddoc.com/ 

🔒 Affiliate Disclosure

Some links in this post may be affiliate links. If you choose to purchase through them, I may earn a small commission—at no additional cost to you. I only share products I personally use and trust.