Perimenopause and menopause bring about a host of changes, both physical and emotional, and while there’s much to celebrate about getting older, these hormonal shifts can come with some challenges. From increased anxiety to disrupted sleep, navigating this stage of life without support can feel overwhelming. As a woman in her 40s, I’m right there with you and am here to share strategies that can help you not just survive but truly thrive during this time.

---

Common Symptoms of Perimenopause and Menopause

The hormonal changes of perimenopause often bring symptoms such as:

• Increased anxiety
• Fatigue
• Weight gain
• Night sweats and hot flashes
• Reduced capacity to handle stress
• Memory issues
• Sleep disturbances
•  Hair Loss

While these symptoms are common, they point to an underlying hormonal imbalance in the body. With the right approach, you can feel better and regain control of your health.

---

Natural Ways to Support Your Hormonal Health

1. Test Your Hormones

Hormonal changes have a significant impact on your well-being, and understanding your baseline hormone levels can help you address symptoms more effectively. These insights can guide your treatment plan, whether you pursue hormone replacement therapy (HRT) or natural interventions to alleviate symptoms. I often recommend combining bloodwork to assess hormone levels with the DUTCH test, a comprehensive dried urine analysis that evaluates hormones, their metabolites, and other key markers such as cortisol.

2. Prioritize Quality Sleep

Getting 7–9 hours of sleep each night is vital for your overall health, especially when sleep disturbances are common during perimenopause. To improve your sleep:

• Create a relaxing bedtime routine.
• Avoid caffeine, alcohol and electronic devices before bed.
• Make your sleep environment as comfortable as possible.
  

3. Add More Protein to Your Meals

Protein plays a key role in maintaining muscle mass, balancing blood sugar, and supporting hormone production. Aim for at least 30 grams of protein per meal. Include foods like:

• Lean meats and fish
• Eggs
• Legumes
• Nuts and seeds
  

4. Incorporate Strength Training into Your Routine

Strength training is one of the most effective ways to counteract age-related changes. It helps maintain muscle mass, increases bone density, and improves metabolism. Aim for strength training sessions 3 times per week, focusing on:

• Weightlifting
• Bodyweight exercises
• Resistance band workouts
  
  

---

Thrive with Support from Lumina Holistic Health

Navigating perimenopause and menopause can be challenging, but with the right support and lifestyle adjustments, it’s possible to thrive during this stage of life. From prioritizing quality sleep and maintaining a balanced diet to incorporating strength training exercises, these recommendations can help alleviate symptoms and promote overall well-being during perimenopause and beyond.

At Lumina Holistic Health, we specialize in helping women optimize their hormones naturally. Our virtual care model means you can access personalized advice and solutions without leaving your home. By creating a tailored treatment plan based on your unique health history and lab results, we’re here to help you thrive.

Book a complimentary discovery call here and take the first step toward feeling your best.