Top 5 herbs and Nutrients for Perimenopause

Top 5 Herbs and Nutrients for Perimenopause

Naturopathic treatment for perimenopause focuses on holistic approaches that can help to balance your body naturally and embrace this transition. These may include herbal remedies, dietary changes, stress management, and lifestyle adjustments. Consultation with a naturopath will provide personalised strategies tailored to your specific symptoms and needs however here are some of the most popular herbs, supplements and foods used with the aim to balance hormones, alleviate symptoms, and support overall well-being during this transitional phase.

5 popular herbs for perimenopause:

Black Cohosh: May help manage hot flushes and mood swings.
Red Clover: Rich in isoflavones, red clover may have estrogen-like effects, offering relief from symptoms such as hot flushes and night sweats.
Zizyphus: Useful for night sweats, insomnia and anxiety.
Chaste Tree (Vitex): Often used to regulate menstrual cycles, chaste tree may help with hormonal balance during perimenopause, addressing symptoms like mood swings and breast tenderness.
Withania (Ashwagandha): Adaptogenic herb that may help manage stress and fatigue.

Before incorporating herbs into your routine, it’s essential to consult with a healthcare professional such as a qualified naturopath or herbalist to ensure they are suitable for your individual circumstances.

5 popular foods for perimenopause:

Leafy Greens: Foods like kale and spinach are high in vitamins and minerals, providing essential nutrients for bone health and overall well-being.
Wholegrains: Opt for whole grains like quinoa, brown rice, and oats. They provide fibre, vitamins, and minerals, aiding in digestion and maintaining steady energy levels.
Nuts and Seeds: Almonds, flaxseeds, and chia seeds offer healthy fats and fiber. They can be beneficial for managing weight and supporting heart health during perimenopause.
Fatty Fish: Rich in omega-3 fatty acids, fish like salmon or mackerel can help reduce inflammation and support overall cardiovascular health during perimenopause.
Soy Products: Soy contains phytoestrogens, which may help alleviate some perimenopausal symptoms. Incorporate tofu, miso, edamame, or soy milk into your diet. Best to source non-GMO and ideally organic whole soy foods.

5 popular nutrients for perimenopause:

Vitamin D: Supports bone health, mood and immune function.
Omega-3 Fatty Acids: May help alleviate mood swings and support heart health.
Magnesium: Aids in sleep quality, muscle relaxation and energy production.
Taurine: helpful for hot flushes and support liver detoxification
B Vitamins: Especially B6 and B12 for energy and mood regulation.

Remember its crucial to consult with a qualified healthcare practitioner such as a Naturopath to create a personalised plan based on your specific needs and circumstances.

If you would like to find out how a Naturopathic approach may work for you, please get in touch.

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