Supporting Women Through Menopause and Perimenopause Naturally
As a nutritionist and naturopath, I believe that menopause and perimenopause are natural hormone shifts—not medical conditions to fear. With the appropriate natural menopause remedies, women can manage symptoms like hot flashes, fatigue, and mood swings while maintaining energy and balance.
Women can thrive during this powerful and exciting season with the right lifestyle, foods, and herbal support. I'm 52, and I still feel balanced hormonally, but I am proactive about supporting my hormones daily.
What Happens During Menopause & Perimenopause?
Perimenopause typically begins in a woman’s 40s, though it can start earlier or later. This phase is marked by fluctuating estrogen levels, which can lead to symptoms like night sweats, weight gain in menopause, and increased stress. Understanding these hormonal changes in menopause is key to managing them naturally.
Menopause officially begins when a woman has gone 12 months without a period. Symptoms can include hot flashes, night sweats, mood swings, weight gain, anxiety, fatigue, vaginal dryness, and sleep disturbances.
How can you proactively prepare for this season or support yourself if you are already there? I embrace and help my clients with three main categories: foods—after all, food is medicine—herbs, and lifestyle habits.
1. Best Foods for Hormonal Balance in Menopause
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Phytoestrogen-rich foods like flaxseeds, lentils, chickpeas, and fermented soy (like tempeh and miso) help balance estrogen levels. Including these in your diet can support natural hormone balance and ease symptoms like hot flashes and mood swings during perimenopause.
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Healthy fats: Avocados, nuts, seeds, and oily fish support hormone production and reduce inflammation.
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Leafy greens: Rich in magnesium and calcium, which help with mood and bone health.
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Cruciferous vegetables: Broccoli, cauliflower, and kale help the liver detoxify excess estrogen.
- Gut- and liver-supporting foods are imperative for hormonal health. I love kimchi, sauerkraut, organic kefir and insoluble fibre from seeds and veggies for my gut. I love nettle, garlic, ginger, turmeric, fennel and dandelion to support liver function.
2. Herbal Support
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For natural estrogen support, try Red Clover, Hops, Sage, and Alfalfa. These herbs mimic estrogen in the body and can help manage hormone fluctuations in perimenopause, reducing symptoms like hot flashes and vaginal dryness.
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Reduce stress and fatigue via adaptogens -Schisandra, Siberian Ginseng and Pfaffia.
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Sleep and mood support - Hops, B6 and Schisandra.
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Balance hormones and improve energy - Wild Yam, Zinc and Kelp
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Support liver and thyroid function, vital for processing hormones and maintaining metabolic health - Schisandra, Kelp, Nettle and Atriplex.
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Note: You can take these herbs individually, but to make life easier, you can also take them as a synergistic blend like in our Female Balance capsules.
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- Boost libido and vitality with maca root, L-arginine, ginkgo biloba, and Ginseng (also available in our Libido capsules).
3. Lifestyle & Daily Rituals
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Regular movement, such as yoga, walking, or strength training, is essential for hormonal weight management and boosting endorphins. Exercise for menopause relief can also improve sleep and ease anxiety.
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Sleep hygiene: Aim for 7-8 hours, limit screen time before bed, and consider magnesium, sleep herbs, or calming teas. If you have trouble sleeping, taking an herbal blend like our stress and sleep support capsules is highly effective for deep, healing sleep.
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Stress management: Meditation, gratitude, and breathwork such as box breathing and journaling help stabilize mood and support adrenal health.
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Hydration is vital for temperature regulation and overall vitality. To boost hydration, make a homemade electrolyte such as our Wellness Water.
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Connection: Cultivate community and prioritize meaningful relationships with others and with yourself.
Embracing Menopause with Confidence & Vitality
Menopause is an opportunity to slow down, reflect, and deepen one's connection to oneself. Women can navigate this chapter with power and grace by embracing natural tools. Stay tuned for next week when I unpack how to support the men in your life as they go through andropause, just like we do.
Quick Recap: Natural Menopause Support
✔ Eat hormone-balancing foods (flaxseeds, leafy greens, and healthy fats)
✔ Use herbs like Red Clover, Schisandra, and Wild Yam
✔ Prioritize sleep, hydration, and stress management
✔ Stay active with yoga, walking, or strength training
