Perimenopause can be a confusing and challenging time, but it’s also an opportunity to focus on your health and well-being. This transition, which can start as early as your mid-30s and last into your 50s, comes with a host of changes. But don’t worry, we’re here to help you navigate this journey with confidence and grace. Let’s explore some effective strategies for thriving during perimenopause.

Embrace Anti-Inflammatory Nutrition

What you eat can have a big impact on how you feel. During perimenopause, an anti-inflammatory diet can help reduce symptoms like hot flashes and joint pain. Focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats. Omega-3 fatty acids,
found in fish like salmon and in flaxseeds and walnuts, are particularly beneficial. Also, consider incorporating more turmeric and ginger into your diet—these spices have powerful anti-inflammatory properties.

My Go-To Supplements for Perimenopause

While a balanced diet is key, sometimes we need a little extra help. Here are some supplements that can support your health during perimenopause:

  • Calcium and Vitamin D: Essential for your bone health.
  • Magnesium: Helps with your sleep and mood regulation.
  • B Vitamins: Support energy levels and brain function.
  • Omega-3s: Reduce inflammation and support heart health.

The Power of Resistance Training

Exercise is vital at any age, but during perimenopause, resistance training becomes especially important. Lifting weights or using resistance bands helps build muscle mass, boost metabolism, and support bone density. Aim for at least two days a week of resistance exercises. Don’t worry if you’re new to this; start with lighter weights and gradually increase as you get stronger.

Preventing Bone Loss

Bone health is a significant concern during perimenopause due to declining estrogen levels. Besides resistance training and taking calcium and vitamin D supplements, weight-bearing exercises like walking, jogging, and dancing are excellent for maintaining bone density. Additionally, avoid smoking and excessive alcohol consumption, as these can accelerate bone loss.


Hormone Replacement Therapy (HRT)

HRT can be the most helpful option for managing perimenopause symptoms. It involves taking estrogen, testosterone, and progesterone to optimize hormone levels. HRT can reduce hot flashes, night sweats, anxiety, low mood, prevent bone loss, and so much more. However, it’s not suitable for everyone, so let’s make an appointment to determine if it’s the right choice for you.

Identifying Hidden Sources of Inflammation

Sometimes, inflammation can come from unexpected sources. Common culprits include:

  • Processed Foods: High in sugars and unhealthy fats.
  • Stress: Chronic stress can lead to increased inflammation.
  • Environmental Toxins: Chemicals in cleaning products, cosmetics, and even some food

To minimize exposure, opt for natural cleaning products, choose organic foods when possible, and practice stress-reducing activities like yoga, meditation, or even just spending time in nature.


Let’s Thrive Together

Perimenopause is a natural part of life, and with the right strategies, you can navigate it with ease and confidence. Our clinic is here to support you every step of the way. If you have any questions or need personalized advice, don’t hesitate to reach out. Schedule a consultation with us today to discuss your unique needs and create a tailored plan to help you thrive during this transition. Remember, you’re not alone on this journey. We’re here to help you live your best, healthiest life

Susan and the Balanced Health Team

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To get started with our practice we recommend either scheduling a complimentary 15-minute one-on-one discovery call or attending one of our virtual discovery events. During your consultation we will listen to your concerns and give you an overview of our practice philosophy and provide you with education about balancing your hormones. If you feel our practice is the right fit for you, we will send an order for lab work to the lab of your choice and schedule your first in-office visit. During your first in-office visit, we will review your lab results, give our recommendations, and discuss your options for hormone replacement therapy.

We are dedicated to providing you with an individualized plan of care that we are both comfortable with. We will never push you into a decision that you are not ready to make. Our goal is to help you get well and stay well! It is our hope that we can walk along side you during your hormone health journey!