Holistic Approaches to Perimenopause and Menopause

Holistic Approaches to Perimenopause and Menopause

Perimenopause and menopause can occur up to ten years before you’re “officially” in menopause. Irregular cycles, mood swings, hot flashes, night sweats, changes in libido, and joint pain are just some of the physical and emotional symptoms you may already be experiencing.

Holistic Approaches and Natural Remedies for Menopause and Perimenopause and menopause


Perimenopause and menopause Nutrition

Nutrition and gut health are foundational to maintaining energy. Avoid processed foods, reduce your caloric intake, and try intermittent fasting.


The right kinds of exercise help to stave off common menopausal issues like bone density loss and brain fog. Research shows the most effective strategies include stretching and mobility exercises, like yoga or Pilates, and strength training with weights.


Sleep disruption affects almost half of all perimenopausal women. Here are a few things you can do to improve sleep quality.

  • Reduce screen time before bed, as blue light from screens disrupts the circadian rhythm.
  • Make your bedroom as dark as possible.
  • Drop the thermostat a couple of degrees to make the room cooler.
  • Avoid alcohol and nicotine in the evening.
  • Don’t eat after 7 pm.
  • Stick to a sleep routine as much as possible.
  • Try melatonin if you have trouble falling asleep quickly.


Mindfulness can help to regulate mood, reduce anxiety, and generally help you cope with the emotional fluctuations so typical of Perimenopause and menopause.


Try these natural supplements and remedies for Perimenopause and menopause symptom relief.

  • Vitamin D is critical for maintaining healthy bones and reducing the risk of osteoporosis.
  • Omega-3 fatty acids (fish oil) for joint health, anti-inflammatory, and brain function.
  • Creatine helps to build lean muscle and supports energy production.
  • Melatonin, taken at bedtime, helps to regulate sleep-wake cycles.
  • Valerian is a natural calm-inducer and may reduce hot flashes.
  • Kava is an herbal anxiety reliever and may help reduce hot flashes.

Prioritize Self-Care in Perimenopause and menopause

Sometimes, it’s hard to make time for yourself. But as your body changes, your routine should also shift to ensure you have the energy, presence, and positive attitude to meet the challenges ahead. Taking a holistic approach to Perimenopause and menopause is gentle for your body and more sustainable over the long term. Life is a journey; let’s make the most of it!


Want to learn more about how you can feel better during perimenopause? Sign up for a discovery call, join the IGNITE Community, or call my Voxer lifeline. I look forward to hearing from you and I can’t wait to help you on your healing journey.

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