Alright, ladies! First off, let’s take a moment to acknowledge the fact that navigating the minefield of perimenopause can feel a bit like trying to assemble IKEA furniture with no instructions and one too many screws. It’s tricky, a bit overwhelming, and sometimes makes you want to toss everything out the window. But just like that flat-packed furniture, there’s a method to the madness. And it’s all about finding what pieces fit where – or in the case of perimenopause, what remedies align best with your body.
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We’ve all been there: one day you’re sailing through life, and the next, you’re wondering why you’re sweating like you just ran a marathon when all you did was walk from the kitchen to the living room. Or maybe you’re noticing that your moods are a rollercoaster and that your favorite pair of jeans is feeling a tad more snug around the hips. Welcome to perimenopause, the pre-game show before the main event: menopause.
Now, before you decide to pack your bags and move to an isolated mountain cabin until it’s all over (though, admittedly, some days it’s tempting), let’s dive into some genuinely helpful, natural treatments for these pesky perimenopause symptoms.
1. Diet and Nutrition: It’s not just about watching the calories or the carbs, it’s also about eating foods that support hormonal balance. Incorporate more flaxseed, soy, and certain vegetables that have phytoestrogens. These compounds can help with estrogen balance in the body. And let’s not forget the mighty Omega-3s – your trusty sidekick in reducing inflammation and possibly helping with mood swings.
2. Herbal Supplements: Black Cohosh, Evening Primrose Oil, and Dong Quai have been long-standing favorites in the natural remedy world. Many women swear by them for relieving hot flashes and mood disturbances. Remember the golden rule, though: always consult with a healthcare provider before starting any new supplement. (PS I linked all my favorites on Amazon for you below to make life easier lol)
3. Fitness: This is where the multi-billion dollar weight loss industry has lied to you friend. We are told cardio, cardio, cardio to lose weight but that is actually NOT going to help at all when we are dealing with hormonal changes. Well, at least not the hours running, on the ellipticals, or cross-fit that most of us picture when we think of fitness for weight loss anyway. The number one thing you can do to both drop weight and boost your hormones and build and maintain muscle mass (which is SO important but that is a topic for another day) is strength training….. that’s right ladies just lift heavy shit and do it a lot. Lol
4. Stress Management: Ever noticed that your symptoms flare up when you’re more stressed? It’s not your imagination. Not sure if it’s all hormones to blame. When we reach the age of 40 we are typically juggling a LOT in life including teenagers so stress can be coming at us from all fronts. Stress and hormones are like that gossipy duo at every party; they feed off each other. Consider incorporating healthy practices to manage stress like yoga, meditation, or deep-breathing exercises into your routine to keep stress at bay, and for the love of God sister create some white space on your calendar!! What do I mean by white space? Take some things OFF OF YOUR PLATE.
5. Stay Active: Not only does regular exercise help with weight management (hello, stubborn belly fat!) as I mentioned above, but you cannot just hit the gym for 30 minutes and then sit for 7 hours behind a desk without moving again the rest of the day. Aim to move around every 60-90 minutes even if it is getting up for a 10-minute walk around the office (or best outside in nature).
Walking is lubrication for your joints the more you “oil them up” the less pain and inflammation you will have. It also boosts your mood and helps manage some of those pesky symptoms. Think about activities that you enjoy. If you’re not a gym enthusiast, even brisk walking can do wonders.
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Diet and nutritional adjustments for relief
Diet, ladies, is not just about those pesky calories or the trending fads; it’s a powerful tool we wield to support and manage our health, especially during the challenging dance of perimenopause. You know, when our bodies decide to remix all the things we thought we knew. But fear not; with a few tweaks, you can make your diet your most reliable ally.
Embrace Clean (Dairy-Free) Keto(ish) Lower Carb Breakfast and Lunch:
Starting your day with a clean keto breakfast sets the tone for hormonal balance. Think eggs with avocado or a smoothie with coconut milk and chia seeds. For lunch, continue the keto or lower carb theme, but come dinner, introduce some clean carbs. Organic white rice or sweet potatoes make fantastic additions, offering the body the energy it needs without spiking blood sugar levels.
Pump Up the Protein:
If there’s a nutrient many women are getting the cold shoulder, it’s protein. But here’s a pro tip: the next time you’re salivating over a chocolate bar or dreaming of bagels, reach for a serving of protein first. Whether it’s a handful of almonds, a hard-boiled egg, or a protein shake, you’ll be surprised how often that sweet craving simply vanishes.
My favorite clean protein powder that your hormones will love: The Fittest grab it on Amazon
Say Yes to Healthy Fats:
Our hormones are big fans of healthy fats. Incorporate grass-fed butter, avocados, and cold-pressed oils into your meals. These fats not only fuel our bodies but also help in the absorption of essential vitamins.
Avoid Grains, Beans, and Soy:
While these may be staples in many diets, when it comes to hormone balance and weight management, they’re more foe than friend. Opting for alternatives like almond flour or cauliflower rice can make a significant difference. I will say in the 8+ years we have eliminated grains, beans, and soy the only exception I have found is organic white rice. PS grains are the most heavily sprayed with herbicides and pesticides you really want to reach for organic!
Stop the Snacking Cycle:
Ladies, we’re not cows. We’re not built for grazing. Stick to your three main meals, and when you think you’re hungry between meals, here’s a challenge: chug 32 oz of water first. You’d be surprised how often our brain tricks us into thinking we’re hungry when we’re actually just thirsty. And if you want to elevate this water game, a splash of apple cider vinegar can boost metabolism and aid in weight loss.
Herbal supplements that women over 40 need to know about
Alright, let’s chat herbs, shall we? Now, I get it; when you hear the term “herbal supplements,” you might think of some mystical, magical garden tended by whimsical fairies. While that’s an amusing thought, the fact is these herbs are a godsend for women like us navigating the choppy waters of perimenopause. So, let’s cut through the hype and look at some herbs that can actually make a difference.
Black Cohosh: You’ve probably heard the name whispered amongst your gal pals. This herb has been studied for its potential in treating hot flashes and night sweats. In fact, a review published in the journal Menopause showed that Black Cohosh was more effective than a placebo in reducing these symptoms. But remember, always consult your healthcare provider before diving into new supplements.
Evening Primrose Oil: This is another one that’s been passed down the line of wise women in our lives. According to some studies, it may help with mood swings and breast tenderness. But note that results can vary from person to person, so keep that in mind before you sprint to the health food store. (PS I linked my favorite which is krill oil (healthy fats like I mentioned earlier) and evening primrose oil above click on “Evening Primrose Oil to grab it off Amazon)
Dong Quai: A traditional Chinese herb often referred to as “female ginseng”, Dong Quai has been used for centuries to address symptoms related to menstrual issues and menopause. While scientific evidence is still catching up to its ancient reputation, many women swear by its effectiveness in reducing hot flashes.
Maca Root: Native to the Andes, this root is often touted as a natural remedy for boosting libido and energy levels. A study in the International Journal of Biomedical Science showed promising results in alleviating post-menopausal discomforts.
Herbs are not a one-size-fits-all deal; what works for one might not work for another. So, listen to your body, consult your healthcare provider, and make educated choices.
In Conclusion
Well, my fit over 40 ladies, we’ve navigated through the labyrinth of estrogen, hormones, and the myriad symptoms of perimenopause and menopause. I know it’s a lot, but you don’t have to go through it alone. Whether it’s hormonal weight gain, sleep issues, night sweats, or a multitude of other perimenopausal symptoms, there’s help out there.
Jumpstart your hormonal balance journey with our FREE 5-Day Longevity Kickstarter Course.
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Now if you are someone who is ready to dig deeper? To find out my exact strategy for healing my hormones, getting off of all hormone medication, and dropping 50+ pounds of hormonal weight gain and have kept it off for 4+ years…..
You will want to schedule a FREE 1-to-1 consulting call to see if our Longevity Lifestyle Blueprint Course + Coaching is ta match for you. This 31-day course condenses what used to take 7-9 months of one-on-one coaching into just one month. Trust me; the transformations are jaw-dropping!
Remember, girl, you’re stronger than any hormonal hiccup. Let’s smash these perimenopausal symptoms and reclaim our lives, shall we? Click below to start your journey toward reclaiming your hormonal health today.
Take the leap and let’s start this new chapter, full of balanced hormones and vibrant health, together. You got this!
XOXO,
K’Lee | Women Over 40 Health Coach
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