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Ask A Naturopathic Doctor: How to Overcome Symptoms of Perimenopause

Ask A Naturopathic Doctor: How to Overcome Symptoms of Perimenopause

Written by Laurel Ash, ND, MS. Dr. Ash specializes in menopause care, optimizing aging, and longevity science using non-invasive and natural therapies to reconnect women with vibrant health.


Does the menopausal transition feel like a brick wall separating you from the vibrant health you once knew?

If you are in your 40s or 50s and feel hormonal changes rolling over you like a tsunami, you are not alone.

Many women in the mid-life decades feel frustrated with insomnia, hot flashes, night sweats, brain fog, mood changes, low libido, and weight gain. 

The paradigm of simply suffering through perimenopause is closing its last chapter.

Women all over the world are waking up to the fact that the body can thrive at any age. 


The key is giving the body the right support to thrive. 

The earth is teeming with natural medicines in the forms of plants and foods, which were put on the planet to promote health.

In fact, natural healers have been aware of this for centuries. 

Perhaps after decades of conventional medicine dominating the conversation around health, awareness of the power of natural medicines has faded into the background. As the gaps in what conventional medicine can achieve become increasingly more evident, people are turning back to holistic therapies for relief. 


There is no better example than menopause care.

Staggeringly, a 2019 study found that 58% of medical students get one lecture on menopause care. 20% of medical students get no education on menopause care at all.

Women are turning back to natural medicines for answers. We want safe, effective, and noninvasive support to navigate and smooth out the rocky road that is the menopausal transition. 


Unveiling The Secrets of Natural Medicines for Menopause 

What is it in plants and foods that can reverse hormone imbalances? The answer is phytoestrogens. 

Menopause is defined as the period of declining ovarian function. The ovaries produce hormones such as estrogen, progesterone, and testosterone.

As a potent female hormone, fluctuations in estrogen in particular cause many of the symptoms of menopause. 


Estrogen-Mediated Symptoms of Menopause: 

  • Hot Flashes
  • Night Sweats
  • Memory loss/ brain fog
  • Vaginal dryness
  • Bone loss 
  • Lackluster, crepey skin 

While the drop in estrogen with menopause is normal and natural, the symptoms above can feel anything but normal. 


The first part of biohacking menopause is releasing the idea that what is natural and normal cannot be changed. 

Phytoestrogens in plants and foods act on estrogen receptors, much like estrogen in the body does.

This supports and modulates estrogen activity in the body, calming bothersome symptoms of menopause. 

What are the high-yield herbs in terms of phytoestrogen activity? Consider these herbs when thinking about your plan to support yourself through the menopausal transition: 

  • Red clover
  • Hops
  • Chaste Tree or Vitex
  • Magnesium 
  • Ashwagandha

All of these ingredients in the proper daily dosing are included in The Baseline.

Don’t care to swallow pills? Not a problem. Herbs make wonderful, aromatic teas. Don’t like tea or pills? Try a tincture, which is an alcohol extract of herbs in liquid form. Simply drop into lukewarm water and swallow. Botanical medicines have diverse ways to incorporate them into your daily routine.

 

Phytoestrogenic Foods for Hormone Balance 

What do the Japanese do so well when it comes to hormone health? The answer is phytoestrogenic foods. 

Research shows Japanese women with high intakes of soy, a traditional staple food, experience much fewer hot flashes and night sweats during menopause. 


Soy is not the only food packed with estrogen-balancing compounds. Soy can be an allergen for some people, so other options may be needed. 


Top Phytoestrogenic Foods: 

  • Soy

Suggestions for uses: steamed edamame, marinated tofu, soy milk, or tempeh. 

  • Flaxseed 

Suggestions for uses: Freshly grind instead of eating whole. Whole flaxseeds are resistant to digestion. Add 1-2 tablespoons into smoothies or yogurt. 

  • Dried Fruit 

Suggestions for use: Snack on whole dried fruit or add to customize trail mixes. Consider researching Moroccan recipes as they heavily utilize dried fruit. 

  • Garlic

Suggestions for use: Sauté with your vegetables or make Toum, a simple Middle Eastern garlic sauce that goes on kabobs, falafel, and shawarma. 

  • Chickpeas

Suggestions for use: Snack on more hummus or make crispy seasoned chickpeas in your oven as a crunchy topping on salads. 

  • Pomegranate 

Suggestions for use: Add pomegranate arils (seeds) to yogurt or eat these delicious, ruby red, sweet seeds alone. 

  • Cruciferous Vegetables 

Suggestions for use: Try cauliflower rice as an alternative to regular rice, which can be found in the freezer section or made fresh at home with a food processor. Kale chips are a salty, crunchy snack you can bake in your oven. 

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