4 Steps to relieve peri-menopause symptoms
Hot flushes waking you from sleep? Uncontrollable mood swings? Painful sex? Brain fog impacting work? The symptoms of menopause can severely disrupt daily life, but it doesn’t have to stay that way!
In this article we’ll explore four natural steps providing symptom relief as you transition into this new stage of womanhood. From healing foods to targeted nutrients to easy lifestyle shifts, consider these the antidote to your menopause misery.
Step #1: Fill Your Plate with Menopause Soothers
Compelling research demonstrates that a nutrient dense diet high in plants can drastically reduce uncomfortable menopausal symptoms. These foods provide the vitamins, minerals, antioxidants and anti-inflammatory compounds critical for balancing hormones and promoting resiliency during this transition.
Focus your diet on the following:
Phyto-estrogen-rich foods like flaxseeds, soy, sesame and herbs and spices to gently promote hormone balance
Lignan containing seeds, grains, fruits and vegetables which get converted to hormone mimics after digestion
Cruciferous vegetables to support healthy estrogen metabolism so levels don’t spike out of control
Enough lean protein from salmon, turkey, chicken, eggs and plant sources to stabilize blood sugar and insulin promoting hormonal equilibrium
Essential fatty acids from avocado, nuts, olive oil and wild caught fish to temper inflammation driving symptoms
Fermented foods like kimchi, kombucha, kefir and sauerkraut to rebalance your microbiome linked closely to hormonal health
See how simple dietary shifts pack a big punch relieving menopausal misery? Now let’s consider targeted nutrients providing concentrated benefits.
Step #2 – Carefully Chosen Supplements
While a healing whole foods diet should serve as your daily foundation, strategic supplements offer an additional layer of concentrated support counteracting common menopausal concerns like hot flashes, sleep disruption, erratic periods, brain fog and irritability.
Here are my top supplemental recommendations:
Black Cohosh – This Native American herb has been used traditionally in women’s health for centuries thanks to its gentle promotion of hormonal equilibrium.
Omega 3s – High EPA/DHA formulas like fish or algae oil improve mood, cardiovascular and skin health. Aim for around 2000mg. I am brand fussy with fish oil so chose a high quality brand such as Metagenics.
Adaptogens like Withania (Ashwagandha), Shatavari, Maca promote grace under hormonal fire reducing perceived stress and disruptive symptoms.
Broccoli sprout powder can support healthy oestrogen metabolism keeping levels balanced.
Always check with your practitioner before adding new supplements if actively treating menopause with medications – there may be contraindications.
Step #3 – Make Lifestyle Changes
Just like diet and supplements, adopting a healing lifestyle dramatically empowers your body’s self-healing capacities reducing menopausal misery. Make these three pillars daily habits:
1. Stress Management – Unmanaged stress significantly worsens menopausal symptoms by raising inflammation, spiking cortisol and depleting hormone precursors. Make time for relaxing rituals like breathwork, yoga, nature therapy, art or music immersion. Say no to unnecessary obligations.
2. Quality Sleep – Insufficient or disrupted sleep amplifies menopausal symptoms by impairing hormone regulation, gut health and brain function. Prioritize 7-9 hours nightly by resolving insomnia triggers, optimizing sleep hygiene and considering targeted nutrients like magnesium.
3. Regular Movement – Inactivity promotes weight gain and hormonal imbalance during menopause. Walking, gentle yoga, Pilates and targeted strength training improve biomarkers while ensuring quality years ahead.
Step #4: Enlist Professional Guidance
If you’ve tweaked your diet, optimised nutrients, adopted a healing lifestyle and symptoms still run rampant, specialized testing and support may provide the missing link. Today’s advanced functional and naturopathic practitioners offer cutting edge lab assessment illuminating root causes like infection, inflammation, adrenal issues, toxicity exposures or food sensitivities. Custom treatment plans resolve nagging issues for sustained relief when general measures fall short.
Investigate working with a holistic hormone specialist if you are still suffering through menopause despite your best efforts. Targeted solutions tailored to your unique imbalances, lifestyle and symptoms are often the difference between coping and truly thriving in this next chapter! Reach out today to discuss your options. Here’s to womanhood in full bloom!
Next Steps
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