Navigating Peri-Menopause through a holistic approach

Perimenopause is the transition to menopause when hormone levels shift a lot causing a host of symptoms that can dramatically impact a woman’s physical, emotional, and mental well-being. It typically begins in a woman's 40s but can start as early as 35 and can last until you reach your early 50s.

Note: Menopause ( from the greek word meno =month and pasue=pause) is that one month that marks a woman has gone 12 consecutive months without a menstrual period. Every year up to this point is perimenopause and every year after this point is called post menopause.

This article focuses on understanding this phase and how to support your body holistically.

During perimenopause, the endocrine system , which is a network of glands that produce and release hormones, chemical messengers that regulate various bodily functions, like metabolism, growth, mood, reproduction and hemostasis,  undergoes shifts in hormone production that can affect nearly every system in the body.

These hormone-supportive strategies work synergistically to promote balance, vitality, and resilience throughout perimenopause.

The symptoms that women may go through in this phase are:

• 90% of us will have uterine dysfunctional bleeding ( excluding uterine fibroids, polyps - gynecologists are really good at diagnosing this) 

• musculoskeletal pain - joint pain

• skin changes ( dry skin, dry eyes, dry mouth) - this is more towards closer to your actual menopause

• heart palpitations ( 43% will have significant palpitations)

• belly fat ( caused mostly by the decline of estrogen)

• low libido

• shortness of breath

• frozen shoulder

• hot flashes

• weight gain ( the “muffin top”)

• fluctuations in menstrual bleeding  (shorter/longer periods and/or heavier/lighter periods)

• migraines

• brain-fog

• irritability

If this seems like a lot, it is because IT IS A LOT, though not all women will experience peri-menopause symptoms. Statistically, only about 20% of women glide through this phase with little to no symptoms.

See reference here: https://pubmed.ncbi.nlm.nih.gov/26007613/#&gid=article-figures&pid=figure-1-uid-0

But for the rest of the women population, who DO experience peri-menopause symptoms, it could feel like a rollercoaster ride. And because it has been too normalized by our society that women go through this, we tend to overlook all these symptoms and consider them a "normal" part of our changing body. The aches, the mood swings, the unpredictable changes - it’s a lot to handle. But here’s the good news: you don’t have to rely solely on medications to find relief. There are gentle, natural ways to ease your discomfort and support your body through this transition. I’m here to share some nurturing, practical tips that can help you feel more balanced and comfortable every day.

Embracing holistic Peri-Menopause Solutions

When I first started experiencing some symptoms, I believed that it was because I was tired, I wasn't exercising enough and like many moms, I put myself last on the list of "things" to take care of, so my body started "talking" to me through various symptoms. My biggest symptom was musculoskeletal pain, and at first, I had no idea it could be related to perimenopause. I started digging for answers by seeing my GP, who ran a full panel of blood tests to make sure everything was in the normal range, including checking for rheumatoid arthritis. Everything came back “normal.”

From there, I went to a musculoskeletal specialist, who ordered an X-ray to try to pinpoint the source of the pain. Once again, everything looked normal, and I was still left without a clear explanation for what the source of the pain was. That’s when I decided to dive deep into the why. I read medical journals, books, articles, listened to podcasts — anything I could get my hands on. And what I found completely shifted my perspective.

Each symptom was more than just “normal” — it was a signal, a message from the body. I was experiencing one of the peri-menopause symptoms that is not well known nor talked about enough: musculoskeletal pain.

I was so relieved — and honestly, empowered — by what I discovered that I knew I had to share it with other women. If this knowledge helped me, I knew it could help you too.

If we slow down and actually listen, if we respond with the right kind of care, many of these symptoms can be reduced, even eliminated. This is your invitation to tune in, trust your body, and try a different approach.

Even small, intentional shifts in your daily life — through nutrition, stress regulation, rest, and natural support — can bring powerful changes. You deserve to feel like yourself again, and maybe even better than before.

One of the most effective ways I found was through mindful movement. Activities like yoga, gentle stretching, and walking not only help reduce pain but also improve mood and energy levels. These movements encourage blood flow and release tension in muscles, which can ease cramps and joint stiffness. This is the movement that saved me from my pain. And today I consider this a must in my life just like brushing my teeth or taking a shower. It is a game changer and I assure you, it can be for you too!

Another powerful tool is heat therapy. A warm bath or a heating pad applied to sore areas can bring immediate relief. The warmth relaxes muscles and calms nerve endings, making pain feel less intense. I often recommend adding calming essential oils like lavender or chamomile to your bath for an extra soothing effect. I also use red light therapy that has been proven to relieve pain amongst other benefits.

And don’t underestimate the power of deep breathing and meditation. These practices help reduce stress, and we all know stress can worsen pain. Taking just a few minutes each day to breathe deeply and center yourself can make a big difference in how your body handles discomfort.

Lifestyle Changes That Support Natural Peri-Menopause

Adjusting your lifestyle can be a game-changer when it comes to managing peri-menopause pain naturally. Here are some simple but effective changes you can make:

• Prioritize sleep: This one is the biggest pillars of all. Quality rest is essential for healing and pain management. Try to create a calming bedtime routine and keep your sleep environment cool and dark.

• Stay hydrated: Drinking plenty of water helps your skin and organs to stay hydrated, reduce bloating and supports overall health.

• Eat anti-inflammatory foods: Incorporate plenty of whole foods in your daily diet and make sure you eat with the seasons. Consume fruits, vegetables, whole grains, adequate protein from clean sources, and plenty of healthy fats like omega-3s found in fish, avocado, walnuts, chia, high quality organic butter. These foods can help reduce inflammation, which often contributes to pain.

  Always choose organic if possible, because the pesticide load is outrageous in today's food. It is helpful to check out EWG's Clean 15 and dirty doze list that changes every year: https://www.ewg.org/foodnews/full-list.php

• Limit caffeine and alcohol: Both can disrupt sleep and increase hot flashes or mood swings.

• Move regularly: Even light exercise can boost your mood and reduce pain.

Remember, these changes don’t have to happen all at once. Start with one or two small adjustments and build from there. Your body will thank you.

Here is an example of a healthy, nourishing plate:

What Supplements to Take During Perimenopause?

Supplements can be a helpful addition to your natural pain relief toolkit. Here are some that many women find supportive during peri-menopause:

• Magnesium: This one is the powerhouse. Magnesium is involved in over 600 enzymatic reactions in the body - everything from how your brain fires to how your heart keeps rhythm, to helping regulate your mood, hormones, blood sugar and sleep! Known also for its muscle-relaxing properties, magnesium can help ease cramps and reduce anxiety.

• Probiotics: probiotics help keep your gut in balance. Your gut is your second brain and a very important component of your health and well being. Hippocrates said " all disease begins in your gut" many centuries ago and science can prove this now. Take care of your gut and see everything else in your body start to heal naturally after that. My favorite way to get probiotics in my diet is through eating fermented foods like sauerkraut, kimchi and kefir. But I love supplementing too and here are a couple of my favorite brands: Garden of life, Cymbiotika

• Vitamin D: Supports bone health and may reduce joint pain.

• B Vitamins: Important for energy and mood regulation.

• Omega-3 Fatty Acids: Help reduce inflammation and support heart health.

• Black Cohosh: Often used to ease hot flashes and mood swings, though you should consult your healthcare provider before starting it.

• Evening Primrose Oil: May help with breast tenderness and hormonal balance.

• Herbs like: ashwaganda, rhodiola, melatonin, holy basil, vitex, maca

• Collagen from sustainable sources, preferably in a bone broth form

  
  

Before adding any supplements, it’s a good idea to talk with a healthcare professional to ensure they’re right for you and won’t interact with any medications you might be taking.

Gentle Therapies That Can Help

Sometimes, a little extra support from gentle therapies can make a big difference. Here are some options you might consider:

• Acupuncture: This ancient practice can help balance hormones and reduce pain.

• Massage therapy: Helps relax muscles and improve circulation.

• Aromatherapy: Using essential oils like clary sage or geranium can promote relaxation and ease discomfort.

• Reflexology: Stimulating specific points on the feet or hands may help relieve symptoms.

  
  

These therapies are nurturing and non-invasive, making them wonderful complements to your self-care routine.

We are all unique beings

It's very essential to recognize that every woman’s experience with peri-menopause is unique—what works well for one person may not suit another, so it’s important to find what works best for you. Factors like genetics, environment, medical history, stress levels, diet, and even emotional outlook can influence how hormonal changes manifest and how they should be addressed. (EPIGENETICS) A successful approach to perimenopause takes into account this bio-individuality and emphasizes self-awareness, experimentation, and support from knowledgeable professionals.

Here’s a simple way to start building your own natural plan:

1. Listen to your body: Notice when pain or discomfort arises and what seems to help.

2. Try different approaches: Experiment with movement, diet, supplements, and therapies.

3. Keep a journal: Track your symptoms and what you do to relieve them. This can help you identify patterns and effective strategies.

4. Be patient and kind to yourself: Healing takes time, and it’s okay to have ups and downs.

5. Seek support: Whether from a wellness coach, healthcare provider, or supportive friends, you don’t have to do this alone.

Moving Forward with Confidence and Care

Let's recap what to focus on:

• eat a balanced meal ( focus on antioxidant rich and anti-inflamatory diet - eg mediterranean diet)

• eat enough protein

• maintain a balanced blood sugar level by consuming a whole foods based diet

• check your metabolic health yearly

• learn how to detoxify your liver ( eat flax seeds, cruciferous vegetables, mushrooms, berries)

• reduce your exposure to environmental toxins

• reduce or eliminate  any stimulants like caffeine and alcohol

• respect your circadian rhythm

• prioritize quality sleep sleep

• quit smoking

• exercise regularly - strength training

• take care of your emotions - therapy

• use supplements wisely

• find a doctor that is informed in HRT and nutrition

• take care of your digestive system

• accept and embrace this chapter in your life

  
  

Remember, this phase of life is a powerful opportunity to reconnect with yourself and prioritize your well-being. By embracing natural methods for pain relief, you’re not only easing discomfort but also nurturing your body and mind. You deserve to feel vibrant, balanced, and supported every step of the way.

Take it one day at a time, celebrate your progress, and know that you have the strength to navigate peri-menopause with grace and ease. Your wellness journey is uniquely yours, and every small step counts.

You’ve got this.