There’s a quiet revolution happening—and it’s time to talk about it.
Millions of women are navigating perimenopause and post-menopause feeling confused, overwhelmed, and unheard. Maybe you’re one of them. Maybe your cycle has started ghosting you, sleep is unpredictable, hot flashes show up at the worst times, and your moods swing faster than a 90s mixtape. Although I did love a good mixtape!
From a functional medicine perspective, perimenopause and post-menopause aren’t just hormonal drop-offs—they’re transformational seasons in a woman’s life. But let’s be real: they can come with real challenges.
Let’s break down the struggles—and give you 5 holistic, root-cause-focused ways to support your body through the shift.
The Real-Life Struggles of the Menopausal Transition
Perimenopause can begin as early as your late 30s to early 40s, and post-menopause is the phase after you’ve gone 12 months without a period. During this transition, estrogen, progesterone, and testosterone levels fluctuate (and eventually decline), and the symptoms can hit like a hormonal hurricane.
Women often report:
- Brain fog
- Weight gain (especially belly fat)
- Sleep disruption
- Anxiety or mood swings
- Vaginal dryness or low libido
- Hot flashes & night sweats
- Joint pain or fatigue
- And yes, there are more symptoms!
In functional medicine, we zoom out to ask: What systems are out of balance? Where can we support the body naturally?
Here are 5 holistic tools that can make a huge difference:
- Rebuild from the Gut Up
Yes, your gut health is intimately tied to your hormones. As estrogen declines, the diversity of gut bacteria can shift, leading to more inflammation, weight gain, and even worsened hot flashes or mood issues.
What to do:
- Eat fiber-rich foods (flaxseed, lentils, leafy greens) to support estrogen metabolism.
- Add fermented foods (sauerkraut, kefir, kimchi) to restore microbial balance.
- Reduce inflammatory foods like sugar, alcohol, (yes, I said alcohol!) and ultra-processed foods.
Bonus: A healthy gut also helps detox excess estrogens and supports serotonin (your feel-good hormone).
- Focus on Blood Sugar Balance
As hormones shift, insulin sensitivity often drops—cue cravings, stubborn weight, and energy crashes. Stable blood sugar is a powerful lever for managing perimenopausal symptoms. I’m a huge fan of wearing a continuous glucose monitor to show you what foods are working for you, which are not, which food combinations are best and meal timing.
What to do:
- Eat protein (generally 30g) at every meal.
- Seriously limit refined carbs and sweeteners.
- Use movement after meals—just a 10-minute walk can help regulate glucose levels. When you wear the continuous glucose monitor, you’ll see this for yourself!
Balanced blood sugar = balanced mood, energy, and fewer hormonal rollercoasters.
- Sleep Like It’s Sacred
Sleep often becomes more elusive in midlife. But poor sleep triggers more cortisol, more weight gain, and more inflammation.
What to do:
- Set a consistent wind-down routine (dim lights, herbal tea, no screens after 9pm).
- Support melatonin naturally with magnesium glycinate or tart cherry juice.
- Keep your room cool, dark, and tech-free.
Sleep is when your body restores, repairs, and resets. It’s not optional—it’s foundational.
- Embrace Adaptogens and Herbal Allies
Plants can offer gentle, yet effective support for hormone transitions. Functional medicine encourages using botanicals based on individual needs—not a one-size-fits-all approach.
Consider:
- Ashwagandha for stress and sleep
- Rhodiola for fatigue and mood support
- Black cohosh or chasteberry (Vitex) for hot flashes and hormonal balance
- Maca root for energy and libido
Always consult a qualified practitioner before starting herbs—I have a masters in herbology, so I can help.
- Move with Purpose, Not Punishment
Overexercising or high-intensity workouts can actually spike cortisol in midlife, making symptoms worse. But movement is still medicine.
What to do:
- Strength training 2–3x/week builds muscle and supports metabolism.
- Walking, yoga, or Pilates helps balance hormones and reduce stress.
- Add gentle stretching or mobility work to ease joint stiffness.
The goal isn’t to punish your body—it’s to partner with it during this transition.
Final Thoughts: You’re Not Broken—You’re Becoming
Perimenopause and post-menopause aren’t conditions to “fix.” They’re chapters of transformation, where your body is asking for a new level of nourishment, presence, and care.
As a Functional Medicine Health Coach, I help women reconnect with their bodies—not just manage symptoms but understand them. When we zoom out and look at the full picture—nutrition, sleep, stress, toxins, mindset—we can create a customized wellness plan that supports vibrant health in this next phase of life.
You are not alone, and you are definitely not done. You’re evolving—and that deserves celebration, not shame.
Want personalized guidance through perimenopause or post-menopause? Let’s talk about how we can work together to build a plan that supports your energy, mood, sleep, and hormonal balance—naturally.
