Author: Vicky Godfrey (Nutritional therapist) CNM, BANT, CHNC, ANP.

As a nutritionist specialising in women’s health, I have had the privilege of working with many peri-menopausal women in my clinic. Through these consultations, I’ve witnessed first hand how targeted dietary and lifestyle changes can significantly alleviate symptoms and improve overall well-being.

One effective strategy I often recommend is incorporating Agnus castus (Vitex) to help balance hormones by raising progesterone levels naturally. Many of my clients have experienced significant relief from symptoms like mood swings and fatigue after introducing this herbal supplement into their routine.

Managing hot flashes is another common concern among my clients. In my practice, I’ve found that reducing the liver’s load can make a big difference. When clients cut out alcohol, caffeine, and added sugars, their hot flashes often decrease in frequency and intensity. For example, one client saw remarkable improvement simply by removing wine and caffeine from her diet.

Dietary Adjustments That Make a Difference

It’s not all about removing culprits —what you add is equally important. Cruciferous vegetables – like broccoli, kale, cauliflower and Brussels sprouts—are a daily recommendation in my clinic. These vegetables help stimulate detox pathways in the liver, aiding in the breakdown and removal of excess hormones. By encouraging clients to include them with each meal, I’ve seen improvements in hormone balance and overall energy levels.

Conversely, some foods can disrupt hormone balance. Dairy products, for instance, may contain growth hormones and casein, which can interfere with hormonal health. Many clients have benefited from reducing their dairy intake, which has helped alleviate symptoms like bloating and digestive discomfort.

Avoiding Endocrine Disruptors and Supporting the Liver

Beyond diet, I also advise clients to remove plastics from their lives—specifically, avoiding plastic water bottles and food containers due to their known endocrine-disrupting chemicals. This simple switch to glass or stainless steel alternatives can help reduce unwanted hormone interference.

To further support liver health, I often incorporate herbs like milk thistle and dandelion root. These natural supplements can enhance the liver’s ability to process hormones effectively. Many clients have reported feeling more balanced and experiencing fewer symptoms after adding these herbs to their daily regimen.

Innovative Approaches: Seed Cycling and Nutrient Timing

One technique I frequently use is seed cycling, which involves consuming specific seeds—like sesame, flaxseed, pumpkin, and sunflower—at different times in the menstrual cycle. These seeds provide essential nutrients and support oestrogen and progesterone balance. Clients who have embraced seed cycling often report more regular cycles and reduced PMS symptoms.

Personalised Nutrition and Genetic Insights

Lastly, tailoring nutrition plans based on individual needs and genetic predispositions can be incredibly effective. Using tools like DNApal tests, we can understand a client’s unique genetic profile regarding hormone production and metabolism. For instance, knowing whether a client is genetically predisposed to oestrogen dominance allows us to make targeted dietary adjustments that promote optimal hormonal health. Or maybe a client can’t detox oestrogen very well due to their genes, we then know to help this process along using natural support.

The Impact of Personalised Care

Through these personalised, evidence-based approaches, many of my peri-menopausal clients have experienced profound improvements in their symptoms. Whether it’s improved sleep quality, better mood stability, or a reduction in hot flashes, these tailored strategies can make a significant difference during this transitional phase.

In this blog, we’ll explore these strategies in more depth, offering practical tips and insights to help you manage peri-menopause more effectively.

Peri-menopause can definitely affect your energy levels and motivation. Hormonal changes during this time can lead to symptoms like fatigue, mood swings, and difficulty concentrating, all of which can contribute to procrastination. Here are some strategies that might help you manage these challenges:

Manage Energy Levels

• Why it helps: Hormonal fluctuations can cause dips in energy, so it’s important to listen to your body and adjust your routine accordingly.
• How to do it: Schedule your most demanding tasks during times of day when you feel more energised, and allow for rest when your energy is low. It might help to track your energy levels to identify patterns.

Prioritise Sleep

• Why it helps: Peri-menopause can disrupt sleep, leading to fatigue and lower motivation. Improving your sleep quality can help you feel more rested and focused.
• How to do it: Practice good sleep hygiene—create a calming bedtime routine, keep your sleep environment cool and dark, and avoid screens before bed. If hot flashes are a problem, consider cooling bedding or clothing.

Stay Physically Active

• Why it helps: Regular exercise can boost your energy levels, improve your mood, and help manage some peri-menopausal symptoms like hot flashes.
• How to do it: Incorporate activities like walking, yoga, Pilates or strength training into your daily routine. Even short, gentle exercises can make a difference.

Focus on Nutrition

• Why it helps: Eating a balanced diet can help stabilise your energy levels and support your overall well-being during peri-
• How to do it: Focus on whole foods like fruits, vegetables, lean proteins, and whole grains. Consider including foods rich in phytoestrogens (like soy) and omega-3 fatty acids to help balance hormones. Stay hydrated, too!

Mindfulness and Stress Reduction

• Why it helps: Peri-menopause can increase stress and anxiety, which can make procrastination worse. Mindfulness practices can help you stay calm and focused.
• How to do it: Try meditation, deep breathing exercises, or journaling. Even a few minutes a day can help you manage stress and stay more present with your tasks.

The Importance of Regular Hormone Testing

• Identify Imbalances: Hormone tests can pinpoint imbalances that may be contributing to symptoms like fatigue, mood swings, or hot flashes. This can be especially helpful for tailoring lifestyle changes or considering treatments like hormone replacement therapy (HRT).
• Monitor Changes Over Time: Regular testing allows you to track your hormone levels over time, providing a clearer picture of your body’s transition through peri-menopause and into menopause.

Exploring DNApal Tests for Hormonal Health

In addition to traditional hormone tests, DNApal tests offer a genetic perspective on your hormonal health. DNApal tests analyse your genetic predispositions related to hormone production, metabolism, and balance.

How DNApal Tests Can Benefit You During Peri-menopause:

• Personalised Insights: By examining your genetic makeup, DNApal tests can reveal how your body naturally processes hormones like oestrogen. This insight helps you understand whether you’re genetically predisposed to oestrogen dominance, low oestrogen levels, or other hormonal imbalances.
• Tailored Health Strategies: With knowledge of your genetic predispositions, you can work with your healthcare provider to develop more personalised strategies for managing symptoms. For example, if you’re predisposed to oestrogen imbalance, you might focus on specific dietary changes, supplements, or lifestyle modifications that can help balance your hormone levels.
• Proactive Health Management: Understanding your genetic tendencies can also help you take proactive steps to prevent potential health issues associated with menopause, such as osteoporosis or cardiovascular disease, that may be influenced by hormonal changes.

Integrating These Tools into Your Routine

Using regular hormone testing and DNApal tests can empower you to make more informed decisions about your health during peri-menopause. By combining these insights with lifestyle changes—such as prioritising sleep, staying active, managing stress, and eating a balanced diet—you can better manage symptoms.

Remember, everyone’s experience with peri-menopause is unique, so it’s important to work closely with a naturopath, Nutritional therapist, or hormone functional medicine doctor, to tailor these strategies to your specific needs.By understanding your hormonal health and taking proactive steps, you can navigate peri-menopause with greater ease and focus, helping you stay motivated and productive in all areas of your life.

Seek Support

• Why it helps: Going through peri-menopause can be challenging, but you don’t have to do it alone. Support from others can make it easier to navigate.
• How to do it: Talk to friends or family who might be experiencing the same thing, or join a support group.

Be Kind to Yourself

• Why it helps: Peri-menopause is a significant life change, and it’s important to recognise that it’s okay to have off days.
• How to do it: Practice self-compassion. Acknowledge that you’re dealing with a lot and that it’s okay to adjust your expectations and be gentle with yourself during this time.