As women age, they experience a transition known as perimenopause, a phase that signals the approach of menopause. This period often brings along various challenges such as hormonal imbalances, mood swings, hot flashes, weight gain, fatigue and irregular periods. While these symptoms can be a natural part of the aging process, it isn’t normal to feel that your health is severely declining and you deserve to have the right support. Having support from a knowledgeable team and managing hormone health effectively is essential for maintaining overall well-being during this stage of life.

In recent years, there has been a growing interest in holistic approaches to perimenopause management focusing on the interconnectedness of the mind, body, and spirit. These approaches aim to address the root causes of symptoms and promote balance and harmony within the body. In this article, we will explore five holistic approaches to perimenopause management that can help women navigate this transitional phase with ease, resilience, and vitality.

1. Nutrition and Supplements

One of the key pillars of holistic perimenopause management is nutrition. A diet rich in whole foods, fruits, vegetables, and lean proteins can help support hormonal balance and alleviate symptoms such as hot flashes and mood swings. Including foods high in Omega-3 fatty acids like salmon and flaxseeds can also help reduce inflammation and support brain health. Additionally, certain supplements such as Evening Primrose Oil, magnesium, and amino acids are beneficial in managing hormonal fluctuations, mood swings and promoting overall well-being during perimenopause.

2. Mind-Body Practices

Practicing mind-body techniques such as meditation, yoga, and deep breathing exercises can help reduce stress levels and promote relaxation during perimenopause. These practices can help balance hormones, improve mood, and enhance overall mental well-being. Mindfulness-based stress reduction techniques are particularly effective in managing symptoms associated with perimenopause, such as anxiety and mood swings. We will help you with these techniques while also listening closely to you about what is happening in your life and helping you to have the tools needed to manage the stress that comes up in life. 

3. Herbal Medicine

Herbal medicine has been used for centuries to support women’s health and well-being during various stages of life, including perimenopause. Herbs such as Black Cohosh, Vitex, Dong Quai, Red Clover, and Maca root are beneficial in managing symptoms such as hot flashes, night sweats, and irregular periods. These herbs work by supporting hormonal balance and promoting overall vitality and energy levels.

4. Looking at the whole hormonal picture

During perimenopause, it is normal to see a decrease in estrogen and progesterone. These dips have a greater impact if your body is also struggling to regulate cortisol, insulin, and proper thyroid health. Therefore, it is important to also assess cortisol, insulin, and thyroid hormones during perimenopause because all of your hormones impact each other. If one of these hormones are off, then menopausal symptoms are exacerbated. For example, if you have adrenal fatigue and your cortisol is low, then that is going to make going through perimenopause more difficult and could contribute to weight gain, intolerance to stress, and fatigue. When we make sure to help correct any imbalances in cortisol, insulin, and thyroid hormones, we help mitigate menopausal symptoms, reduce hot flashes, increase energy, improve mood, and enhance sleep quality. By supporting the whole hormonal system, we can help women navigate the physical and emotional changes that come with perimenopause.

5. Lifestyle Modifications

In addition to diet and supplements, making lifestyle modifications can also play a significant role in managing perimenopause symptoms holistically. Engaging in regular physical activity, getting an adequate amount of sleep, and managing stress through activities such as journaling, taking time just for yourself, or spending time in nature can help alleviate symptoms and promote overall well-being during this transitional phase.


As women journey through perimenopause, embracing holistic approaches to management can provide them with the tools and resources needed to navigate this transformative phase with grace and vitality. By incorporating practices such as nutrition and supplements, mind-body techniques, herbal medicine, and lifestyle modifications, women can support their physical, emotional, and spiritual well-being during perimenopause. If you are seeking guidance on holistic perimenopause management, consider consulting with experts at Waterleaf Naturopathic Medicine for tailored support and personalized recommendations to help you thrive during this stage of life. We are here to help make this time easier and a time when things shift in how you are feeling in your health!