Perimenopause and menopause can often cause symptoms such as hot flashes, mood swings, low energy, weight gain, excess sweating, brain fog and disrupted sleep due to significant hormonal fluctuations. Hormones aren’t just about fertility; they affect mood, energy, digestion, immune function, and more.

1. Phytoestrogen-rich foods: Foods like flaxseeds, soy, and cruciferous vegetables (cabbage, broccoli, kale, brussell sprouts) contain plant-based estrogens that can help to balance hormones.
2. Protein: Increasing protein intake during perimenopause and menopause can help to manage/prevent weight gain & muscle loss as well as maintaining bone density. (It also greatly reduces symptoms of excess sweating)

Nailing the “basics” that move the needle: nutrition, optimize deep sleep, stress reduction, daily movement. It can take months to support this consistency. Hormonal balance is a journey; it takes consistent shifts over time. Tuning into your body, being patient, and making sustainable changes are key. Track symptoms and patterns (labs, subjective symptoms etc.).

• Factors: Relationships, environmental toxin exposures, and nutrient deficiencies. (organic acids test)

• Stress: Chronic stress elevates cortisol, which disrupts other hormones (estrogen, progesterone, thyroid, etc.).

• Nutrition: eating enough calories *not a surplus* 

• Consuming blood sugar balanced meals (insulin – hormone affects thyroid, sex hormones, and cortisol)

• Limiting ultra-processed foods. (Foods with a laundry list of ingredients. There’s a difference between processed and ultra-processed foods.)

• Nutrient repletion (B vitamins, magnesium, choline)

• Limiting stimulants: caffeine, sugar, and alcohol.

Hormone Replacement Therapy

Estradiol: gels & creams, estradiol patches, vaginal

Progesterone: oral, vaginal,

Testosterone: injections & pellets, transdermal.

Supplements

Discuss supplements with your dietitian to determine which will be the best fit for you. Always consult your healthcare provider prior to beginning a new supplement. 

1. Black Cohosh: 100 mg daily for reducing hot flashes. 
2. Omega-3 Fatty Acids: supports mood and heart health. 
3. Evening Primrose Oil: 1000 mg twice daily to manage breast tenderness, hot flashes, and mood swings. 
4. FemRebalance: supports hormonal balance and treats perimenopausal symptoms. Take 2 capsules daily for at least 3 months. 
5. Chaste tree: increases progesterone.