Perimenopause is the transitional phase leading up to menopause, often beginning in a woman’s 40s but sometimes earlier! Yikes, I know. My sisters that see me that are 36, 37, 38, 39 tell me this can’t be so! Yup!
During this time, estrogen levels fluctuate, leading to various physical and emotional symptoms. Recognizing these changes is the first step toward managing them effectively.
Common Symptoms of Perimenopause
- Irregular Periods: Changes in menstrual cycle length and flow.
- Hot Flashes and Night Sweats: Sudden feelings of warmth, often disrupting sleep.
- Mood Swings: Increased irritability, anxiety, or depression.
- Brain Fog: Difficulty concentrating or memory lapses.
- Fatigue: Persistent tiredness not alleviated by rest.
- Sleep Disturbances: Trouble falling or staying asleep.
- Vaginal Dryness: Discomfort during intercourse or daily activities.
- Weight Gain: Especially around the abdomen.
These symptoms can impact daily life, including work performance and personal relationships.
Adequate protein intake supports muscle mass, metabolism, and hormone production. Protein is your new best friend! Incorporating lean proteins like chicken, fish, legumes, and tofu can aid in balancing hormones and maintaining energy levels.
Sister… you must reduce your sugar Intake
High sugar consumption can lead to insulin resistance, exacerbating hormonal imbalances. Limiting processed sugars and opting for complex carbohydrates helps stabilize blood sugar levels, reducing mood swings and fatigue.
Now here are some amazing herbs to support you!
Several herbs have shown promise in supporting hormonal balance and these are some herbs I use in combination with plant stem cells that help the client I see.
- Black Cohosh: May alleviate hot flashes and mood disturbances.
- Ashwagandha: An adaptogen that helps the body manage stress.
- Red Clover: Contains phytoestrogens that mimic estrogen in the body.
- Chasteberry (Vitex): Supports progesterone production, aiding in hormonal balance.(UCLA Health)
Note: Always consult with a healthcare professional before starting any herbal supplements.
Okay, we must make some lifesyle changes to work through this transition.
Strength Training
Engaging in regular strength training exercises helps maintain muscle mass, boosts metabolism, and supports bone health, all crucial during perimenopause.(Verywell Health)
Sunlight and Vitamin D
Exposure to natural sunlight aids in vitamin D synthesis, essential for bone health and mood regulation. Aim for 10-30 minutes of sunlight exposure several times a week.
Grounding and Nature Exposure
Spending time outdoors and connecting with nature can reduce stress levels and improve overall well-being. Even a short walk during lunch breaks can make a significant difference.
Regulating Circadian Rhythm
Maintaining a consistent sleep schedule and limiting exposure to screens before bedtime supports the body’s natural circadian rhythm, improving sleep quality and hormone regulation.
Workplace Wellness Tips
For women working in office settings:
- Take Short Breaks: Stand up and stretch or take brief walks to reduce fatigue.
- Natural Light Exposure: Whenever possible, work near windows or take breaks outside.
- Mindful Eating: Choose balanced meals and snacks to maintain energy levels.
- Stress Management: Incorporate deep breathing or meditation techniques during the day.
Perimenopause is a natural phase of life, and with the right strategies, it can be navigated with confidence and grace. Prioritizing nutrition, physical activity, and self-care can significantly alleviate symptoms and enhance quality of life.
Below are some podcast episode where we take a deeper dive into hormones. Have a listen as I interview these amazing guests!
🎧 Episode 198: Is Perimenopause Just a Part of Aging—or Is There Hope for Hormone Balance?
In this episode, I sit down with Jennifer Woodward, a Functional Diagnostic Nutrition Practitioner, to discuss the misconceptions surrounding hormonal changes during perimenopause. Jennifer shares her personal journey of overcoming early perimenopause symptoms and offers actionable tips to improve hormone health, including the impact of lifestyle factors like circadian rhythm.(Apple Podcasts)
Listen on Apple Podcasts(Apple Podcasts)
🎧 Episode: Menopause Rise and Thrive | Helping Women Navigate Midlife and Menopause
In this episode, I explore how mindset and wellness can influence your experience during midlife and menopause. I discuss how to control your biology, understand your brain type, and create a plan for the future of your health.(Apple Podcasts)
Listen on Apple Podcasts(Apple Podcasts)
Episode 189: “Hello Hot Flash” with Stephanie Shaw
In this conversation, I chat with Stephanie Shaw, a powerhouse educator and speaker helping women navigate midlife hormonal shifts with clarity and strength. We discuss how perimenopause symptoms like brain fog, weight gain, and mood swings aren’t “just something to deal with”—they’re signs your body needs support. You’ll hear strategies for creating balance naturally, even with a busy schedule.
🎙 Listen now on Apple Podcasts →
Note: This blog post is for informational purposes only and reflects my personal experiences and insights as a Doctor of Traditional Naturopathy and Certified Brain Health Professional. It is not intended as medical advice. Always consult with a healthcare professional before making dietary or lifestyle changes.
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