Navigating Perimenopause: A natural approach.
Perimenopause is the transitional period prior to menopause. Women experience this complex shift differently and an individualised approach is always best for long term support of symptoms and prevention of disease later in life.
This transitional period is a critical time to implement sustainable routines that promote health and address risk factors for common conditions in post-menopause.
As a clinical naturopath there are lots of great lifestyle, nutritional and supplementary tools in my clinical toolkit to support women prior, throughout and beyond perimenopause.
Nutrition (eating for hormones, bone, muscle and inflammation)
Consume a wholefood based diet, include a variety of plant foods daily (vegetables, fruit, lean meat, nuts and seeds).
Prioritise balanced meals. Cutting out food groups and macronutrients is not ideal, aiming for a source of protein, carbohydrates and fats in each meal provides a good set of nutrients and fuel for your body and brain.
Prioritise calcium, omega 3’s and fibre. Milk, tofu, dark leafy greens, oily fish (a few times per week), hemp seeds, flaxseeds, legumes just to name a few!
Herbal & Nutritional Medicine
I don’t give specific supplementation advice online because each woman’s needs are different but a few herbs and nutrients that can have benefits may include:
Magnesium, Calcium and Vitamin D + K2
Practitioner-grade omega supplements
Herbs such as Schisandra, Gotu Kola, Shatavari, Withania, Damiana & Maritime Pine - to name a very short list.
Phytoestrogens (commonly from soy isoflavones and herbs)
Strain-specific probiotics (for vaginal health or other gut-linked regulation)
Topical vaginal applications or pessaries.
Honestly, the list goes on and on and on….
Having a qualified practitioner on your team to prescribe any supplements is essential- self-prescribing often does more harm than good and we need to ensure you are getting the right doses, checking against medications and ensuring they are actually right for you.
Lifestyle Practices
Regular exercise (incorporating weight training is great for muscle and bone health, so if you can, do!)
Creating a supportive evening and morning routine to keep your natural sleep cycle regulated (dim lights at sunset, watch sunset and / or sunrise, get some sunshine in morning after waking and avoid consuming caffeine in the afternoon).
Prioritise restorative time, whether it’s walks in nature, spending time with friends, going for a walk, reading, gardening, playing a sport- whatever it is - just prioritising regular moments that bring you a sense of calm and joy.
When to Book an Appointment
Naturopathy can be utilised as a preventative strategy so ideally booking as soon as you can to check in on the foundations of your health is great and from there if you do experience symptoms we can bring in more tailored support.
I am passionate about delivering integrative care, working with other health professionals to help you to feel your best in perimenopause, so rest assured no matter the type of care you are seeking you will be supported.