Menopause marks the natural end of a woman’s reproductive years, typically occurring around age 50. The years leading up to menopause are known as perimenopause and can start as early as your 40s. This is when hormone levels, especially estrogen and progesterone, begin to fluctuate.

These hormonal shifts can lead to symptoms like hot flashes, bloating, sleep disturbances, mood changes, weight gain, and irregular periods. While every woman’s experience is unique, nutrition and lifestyle play a powerful role in easing the transition and supporting long-term health.

As a holistic nutritionist, I focus on how foods can help your body throughout this time.

Focusing on whole, balanced meals that keep your blood sugar steady is key. At each meal, it is essential to consume protein to support muscle, energy, and metabolism, healthy fats to balance hormones and reduce inflammation, and fibre-rich foods to support digestion and estrogen detoxification.

On top of nutrition, sleep, movement, and supplements also play a huge part in this time. Stress can lead to an imbalance in hormones, so incorporating practices like mindfulness, yoga, and deep breathing can help relax the nervous system and improve sleep. Strength training during this time is also key as it can help manage weight, boost mood, and also support your bone density! You should constantly review supplements with a practitioner before taking them, but I recommend magnesium, omega-3s, and B vitamins to menopausal and perimenopausal patients in my practice!

It’s important to note that everyone’s journey through perimenopause and menopause is different, and sometimes what works for one person might not work for another. The bottom line is that it’s essential to learn to work with your body during this time rather than trying to “fix” it, as this is a natural transition in life.

Products I Recommend:

Scentuals 100% Pure Essential Oil Aromatherapy Roll-On

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Sleep is key during this time of your life! This aromatherapy roll-on contains Ylang Ylang, Lavender, Sandalwood, Jasmine, Vanilla Plantifolia, and Clary Sage, all essential oils that help with relaxation, sleep, and calming the mind and body.

 

AOR Menopause Relief

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Contains fenugreek husk seed extract, which can support post- and perimenopausal discomfort.

 

 

Vichy Post Menopause Day Cream Kit

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This kit focuses on skin changes due to hormonal changes during menopause. This is important because skin becomes drier, less elastic, and more sensitive during and after menopause.

 

Pascoe Pascofemin Drops

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A homeopathic remedy that can help with symptoms associated with menopause, PMS, and other hormonal disturbances.

 

 

St. Francis Herb Farms Menopause Support Capsules

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Helps relieve symptoms with perimenopause and menopause by balancing and calming the body and mind through this transition.