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4 Steps to Relieve Perimenopause & Menopause Symptoms

Updated: Mar 19




Hot flashes 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 blog, 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:


Phytoestrogen-rich foods like flaxseeds, sesame, herbs and spices to gently promote hormone balance


Lignan containing seeds, 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 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.


Adaptogens like ashwagandha, shatavari, maca and panax ginseng promote grace under hormonal fire reducing perceived stress and disruptive symptoms.


DIM and calcium d-glucarate support healthy estrogen metabolism keeping levels balanced.


Always check with your health practitioner, health coach or nutritionist before adding new supplements if actively treating menopause with medications – there may be contraindications.


Step #3 – Make Lifestyle Your Ally


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, optimized nutrients, adopted a healing lifestyle and symptoms still run rampant, specialized testing and support may provide the missing link. We are now able to 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 coach or practitioner if you are still suffering through perimenopause or 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

Want personalized guidance tailoring a menopause relief plan to your unique symptoms, health history and lifestyle? Claim my free 30-minute Discovery Session exclusively for new clients to discuss your health goals in depth. This risk-free consultation will leave you feeling heard, understood and empowered with clarity on a path forward! Let’s connect today – your vibrant next chapter awaits.

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