How to Thrive in Peri Menopause
Today is World Menopause Day which is part of Menopause Awareness Month. This is something very close to my heart as I’m currently navigating peri-menopause. For so many women, this journey comes with a range of symptoms, such as thyroid issues, weight gain, fatigue, hair loss, low libido, memory problems, anxiety, skin issues, sleep disturbances, and more.
I’m passionate about supporting women with plant-based, toxic-free, and holistic health solutions to naturally support hormone balance during this transitional phase of life.
We’re not just here to “survive” menopause—we deserve to thrive!
Menopause care has come a long way, but there are still many misconceptions. Years ago, our parents were given synthetic HRT, which impacted their health, increasing risks like breast cancer.
But so much has changed…
We now know that bioidentical hormones can safely preserve brain health, bone density, and overall well-being. Unfortunately, the poorly designed Women’s Health Initiative study from 2002 created unnecessary fear around hormone replacement therapy (HRT), depriving many women of a life-changing option.
Here’s another important factor: we’re living so much longer than our grandparents.
Menopause could now span 30+ years of our lives! And we’re not just at home cooking—we’re working, managing households, raising kids, and traveling—often all at once!
Here are some of my top tips for navigating peri-menopause and menopause.
1. Natural Support & Supplements:
Bioidentical Hormone Therapy (BHT): These hormones mimic your body’s natural hormones and can help relieve symptoms. Start early in peri-menopause to protect against osteoporosis, heart disease, and even cancer. Bioidentical hormones have even been shown to reduce breast cancer risk! But be cautious about avoiding synthetic chemicals or endocrine disruptors in your HRT.
Herbal Support: Consider herbs like black cohosh, chaste berry, and maca root for hormone balance and to help reduce menopause symptoms. Ashwagandha is a great adaptogen that helps reduce stress, balance cortisol levels, and support thyroid function, all important during hormonal transitions.
Magnesium: Essential for sleep, muscle relaxation, mood, and energy levels, which become paramount during peri menopause and beyond.
Vitamin D: Crucial for bone health and mood regulation. Sun exposure or supplements can help maintain levels.
Evening Primrose Oil: Supports skin health, reduces hot flashes, and can improve mood and overall hormone regulation.
2. Optimise Nutrition & Gut Health:
Phytoestrogen-Rich Foods: Flaxseeds, soy, and whole grains can help balance estrogen naturally.
Anti-Inflammatory Diet: Focus on foods that reduce inflammation like leafy greens, berries, fatty fish, turmeric, and healthy fats like olive oil and avocado.
Protein & Fibre: Protein supports muscle and energy, and a good rule of thumb is 2g of protein for every kilo you weigh (e.g. if you weigh 60kg, aim to have 120g of protein spread throughout the day). Complex fibre stabilises digestion and blood sugar levels. Include plant-based options like beans, nuts, and seeds.
Limit intermittent fasting. It’s not ideal for maintaining metabolic health during menopause. Fasting can raise cortisol, harm your adrenal health, and even slow your metabolism. Blood sugar stability is key to healthy hormones.
Probiotics: Support gut health with probiotic-rich foods like fermented vegetables, miso, and dairy-free yogurt. A healthy gut is crucial for hormone metabolism.
Prebiotic foods: Include garlic, onions, and asparagus to feed beneficial gut bacteria, aiding digestion and reducing inflammation.
3. Exercise & Movement:
Strength training: Weight-bearing exercises like resistance training and yoga help maintain bone density and muscle mass, which naturally decline during menopause.
Low-impact cardio: Activities like walking, swimming, or cycling can improve cardiovascular health and mood without overloading the adrenal system. Aim for no more than 30 minutes at a time.
Mind-body exercise: Practices like yoga, Tai Chi, and Pilates help reduce stress, balance hormones, and improve flexibility and joint health.
4. Stress Reduction & Emotional Well-Being:
Mindfulness & meditation: Practices like meditation, deep breathing, and mindfulness help lower cortisol levels and reduce anxiety and irritability.
Prioritise sleep: Aim for 7–9 hours of quality sleep by maintaining a consistent sleep routine. Herbal teas like chamomile or valerian root may help calm the mind before bed.
Self-care rituals: Carving out time for things that nourish your mind and body, like baths, massages, or journaling, can improve emotional health during this transition.
5. Reduce Toxins & Environmental Exposures:
Toxic-free living: Minimise exposure to endocrine-disrupting chemicals found in plastics, cleaning products, and cosmetics. Choose plant-based, toxic-free, sustainable products.
Reduce toxic foods & drinks: Consuming GMO and chemically sprayed foods, along with alcohol, can trigger hot flashes, disrupt sleep, and increase anxiety, so reducing intake may help manage symptoms. Eat organic, chemical-free foods where possible, and prioritise foods from the dirty dozen list.
Dry brushing & saunas: These therapies stimulate the lymphatic and circulatory systems, and help eliminate toxins from the body.
6. Personal Care & Communication:
Honour the transition: Reframe menopause as a natural and powerful life stage rather than a decline. This mindset can help foster self-compassion and body acceptance.
Set boundaries: Learn to say no and put your health first. This is a time to nourish and care for your wellbeing.
Open communication: Discuss your needs and experiences with loved ones to foster understanding and gain emotional support during this transition.
By integrating these holistic approaches, you can navigate peri-menopause and menopause with more ease and grace, feeling empowered in both body and mind during this significant life transition.