49. Effective Natural Solutions for Perimenopause Symptoms
Don’t Miss An Episode!
In this episode, I’m sharing effective, natural solutions to find relief from perimenopause symptoms.
Teaser: it’s not the majority of things you’re hearing about on Instagram, such as fasting, seed cycling, parasite cleanses, water fasts, cold plunges, strict elimination diets, collagen, creatine, or hormone testing, food sensitivity testing, or genetic testing.
Basically, I’m sorting through all of the “noise” and sharing what you really need to do to feel (and look) your best in perimenopause – and beyond.
We covered:
- Products marketed to perimenopausal women
- Why things like fasting, seed cycling, parasite cleanses, cold plunges,elimination diets, and even hormone testing are not necessary to feel good
- Holistic approaches I take with women in The Perimenopause Method
- How mineral imbalances impact your symptoms
- Why nervous system support is vital in perimenopause
- Why perimenopause is a crucial time to prioritize your health
- Is hormone replacement therapy considered ‘natural’?
Welcome Back to the Show
Hey, welcome back to the show. I hope you’re loving the podcast. We have some great episodes coming your way and special guests.
Before I dive into today’s topic, can you please do me a favor, pause this episode, and go leave a 5-star rating and review on Apple or Spotify and if you’re watching on YouTube, give me a like, comment on the video and subscribe to my channel. This helps my show get seen by more women, so they can get the education they need to transform their health, in perimenopause and beyond.
Next, if you missed my free masterclass last week You’re Not Crazy…It’s Perimenopause!, make sure you watch the replay via the link in the show notes.
Let’s Talk About Natural Solutions for Perimenopause Symptoms
Alright, today I want to cover some effective, natural solutions for perimenopause symptoms that I have seen truly move the needle for clients.
But I want to get this off my chest, because I have been in this industry for over 12 years now. And boy, has it changed. The amount of “wellness” practitioners and “influencers” has grown exponentially. While it’s a good thing that more people are educating on preventative health, there’s also a lot of conflicting information, false promises, and gnarly claims.
The Problem with Health Gimmicks and Quick Fixes
And to be incredibly honest, I get pretty annoyed by all the gimmicks, supplements, and quick fixes that are marketed to women in this stage of life. It often feels like they are preying on women’s struggles.
And that doesn’t feel good to me. I don’t want to be part of that noise or make anyone think that one diet, one supplement, or other health trend will solve all your problems. That’s just not how health works.
Some things that come to mind are: fasting, seed cycling, parasite cleanses, water fasts, cold plunges, red light therapy, elimination diets, collagen, creatine, and even hormone testing, food sensitivity testing, or genetic testing.
Let’s Break Down a Few Common Trends
I’m not going to address every one of these, but let’s cover a few…
Fasting
Fasting is all the rage. It can be beneficial to some people, but what I’ve seen over and over is women doing it incorrectly and ending up in a major caloric deficit. So they’re under-eating, not adequately nourishing their bodies, and end up with nutrient imbalances and blood sugar dysregulation, which is a major stress on the body.
Parasite Cleanses
Then we have parasite cleanses. Again, they have merit, but not everyone needs to do one. Not everyone’s body is ready to do an intense cleanse, and if you’re not prepared, you can feel worse instead of better.
Elimination Diets
Another is strict elimination diets—removing a ton of foods can cause you to feel overwhelmed, stressed out, and like you cannot enjoy your life. No thank you. I love food, I’m sure you love food and are sick and tired of dieting.
As if we haven’t done enough of that in our 20s and 30s, I sure as hell don’t want to do that in my 40s. Now, there are some foods that may be problematic for you, but I assure you it’s much less than you think. And of course, quality does matter.
Collagen
Lastly, collagen. Oh my gosh, everyone says to take collagen, and I’m not opposed to it. I’ve used it myself on and off over the years. Some clients use it. But not all brands are created equal, it’s not the panacea it seems to be, and if you’re someone with histamine issues (which you likely aren’t even aware of, but something that is pretty common in perimenopause because of fluctuating estrogen and gut imbalances), it can make your symptoms worse.
Health Is Not About Quick Fixes
Please use caution with these gimmicks and short-term solutions that seem too good to be true, because health is not that simplistic.
That’s why I started this podcast and do my best to simplify it for you.
But please know I can only share so much in a podcast. I don’t know you as an individual—your health history, your symptoms, your lifestyle, your imbalances.
The Holistic Approach in The Perimenopause Method
That’s why I work with women in a coaching relationship to get to know you, utilize advanced testing, and provide ongoing support to ensure you’re on the right track, focusing on what you need based on what we learn about you vs. guessing. That helps you get closer to your desired results that are sustainable.
So, if you’re in your 40s, 50s, or approaching your 40s, chances are you’ve felt the shift in your body—mood swings, sleep disturbances, hot flashes, brain fog, low motivation, anxiety, weight changes—and you may be looking for ways to ease your symptoms naturally.
Today, I’m going to explain the holistic approaches I take with women in The Perimenopause Method, including things like diet, movement, mineral balancing, gut optimization, and more. Plus, I’ll talk about how bioidentical hormone replacement therapy, or BHRT, fits into the “natural remedy” conversation.
Starting with the Foundations
There are many effective ways to manage your symptoms, and they all start with your foundation: diet, movement, and overall lifestyle.
- The first place to start is with your diet. What you eat can directly impact how you feel. In perimenopause, your body may become more sensitive to certain foods—especially sugar, caffeine, processed foods and even alcohol. By focusing on nutrient-dense, anti-inflammatory foods, you can support your hormones and overall health. This includes healthy fats, lean proteins, and fiber-rich vegetables. Additionally, you may want to increase your intake of phytoestrogens—plant-based compounds found in foods like flaxseeds, soy, and legumes—can help support hormones as well.
- Movement is another pillar of perimenopause health. Regular physical activity, especially strength training and cardiovascular exercises, helps regulate blood sugar, supports weight management, and reduces stress. These activities also help improve sleep, which many women in perimenopause struggle with. And yoga, if you enjoy it, is great for nervous system support and stress relief.
- Mineral Balancing: Our mineral levels can fluctuate during perimenopause, and this affects everything from mood to energy to sleep quality. Supporting mineral balance with foods rich in magnesium, calcium, sodium, and potassium can make a huge difference. This is something we focus on in The Perimenopause Method, where we help women pinpoint their individual mineral needs through HTMA hair tissue mineral analysis testing. It gives us so much insight into how minerals impact your blood sugar, stress response, thyroid and more.
- Gut Optimization: A healthy gut is crucial in perimenopause. It impacts everything from hormone metabolism to immune function. In The Perimenopause Method, we focus on gut health by optimizing digestion, reducing inflammation, and supporting beneficial bacteria in the gut. This is often where we bring in advanced testing like a stool test to get a deeper look at your gut health and so we can personalize your recommendations.
- Nervous System Support: Stress is a huge player in perimenopause, and your nervous system can become very easily dysregulated. You probably feel this if you’re often overwhelmed, anxious, irritable, feel “tired, but wired” and aren’t sleeping well. Adaptogens like maca, ashwagandha and rhodiola can be helpful, but true nervous system support comes from better managing your stress, getting enough rest, creating better boundaries and working on your mindset. We focus a lot on nervous system techniques in The Perimenopause Method, to help you feel more calm, at ease and a more balanced mood.
- Blood Sugar Regulation: Fluctuations in blood sugar can contribute to irritability, fatigue, and cravings. We help women stabilize their blood sugar levels by focusing on whole, unprocessed foods and creating balanced meals throughout the day. So we do have a focus on optimizing your macronutrients to support your changing body.
- Circadian Rhythm: This is your body’s internal clock, which is more important than ever in perimenopause. Supporting your circadian rhythm with regular sleep-wake cycles, limiting blue light exposure at night especially, and getting plenty of natural light during the day helps improve sleep quality and overall health.
Rethinking “Natural Remedies”
Now, here’s where things can get a little tricky. When most people hear “natural remedies,” they immediately think of herbs or supplements.
These can be helpful and are often used strategically in my approach with clients, but bioidentical hormone replacement therapy (BHRT) should also be considered a “natural” remedy.
Why? Because BHRT uses hormones that are chemically identical to the ones your body naturally produces. Unlike synthetic hormones, which can be foreign to the body, bioidentical hormones mimic your body’s own hormones, making them a natural and effective way to restore balance.
Studies show that BHRT can not only help reduce common perimenopausal symptoms like hot flashes and night sweats, but also reduce the risk of chronic diseases that can occur later in life—such as heart disease, osteoporosis, diabetes, and even certain cancers. BHRT can also improve longevity and overall quality of life.
In The Perimenopause Method, we discuss all of these options, including BHRT, and carefully evaluate each woman’s unique situation to determine what’s right for her.
Why This Phase of Life Is Critical
It’s really important to understand that perimenopause isn’t just a “transition phase.” It’s a crucial time in a woman’s life to prioritize her health, because the choices you make now will directly impact how you age.
This is especially true for women in their 40s, when many of us begin to notice shifts in our bodies. If we don’t take action and start addressing the root causes of our symptoms, we are not setting ourselves up for long-term success.
That’s why getting support during this time is so critical—so you can reduce your health risks, feel your best, and thrive as you move into your next season of life.
The Perimenopause Method: Personalized, Holistic Support
If you want to navigate perimenopause with confidence and clarity, The Perimenopause Method might be exactly what you need.
This transformative coaching program provides:
- Personalized support tailored to your specific needs
- Advanced testing to identify underlying imbalances
- Ongoing compassionate coaching from a team who truly understands what you’re going through
We’ve been where you are, and you’ll never feel alone in your journey. The program focuses on mineral balancing, blood sugar regulation, nervous system support, gut health, sleep optimization, and so much more.
Whether you’re just starting to experience symptoms or have been struggling for years, The Perimenopause Method will guide you with a customized, holistic approach so you can feel your best.
Wrapping It All Up
I hope this episode gave you valuable insights into how natural remedies—whether through diet, movement, stress management, or bioidentical hormones—can help you thrive during perimenopause.
Remember, it’s not just about managing symptoms. It’s about taking control of your health so you can live a longer, healthier life. That’s my goal, and I’m guessing it’s yours, too.
If you’re ready to dive deeper and get personalized support, you can learn more about The Perimenopause Method by following the link in the show notes.
You don’t have to go through this time alone.
Thank you so much for tuning in to Perimenopause Simplified. Don’t forget to subscribe, share this episode with your friends, and leave a review if you found it helpful.
Until next time!
Ready for a deep dive into your health? Learn about The Perimenopause Method (formerly The Hormone Rescue) HERE for January enrollment.
Links Mentioned:
Episode 22: Histamine & Perimenopause: What to Know!
Claudia Petrilli is a Functional Health Coach, Integrative Nutrition Coach, Women’s Health Educator, and creator of The Hormone Rescue program. Having experienced debilitating periods, digestive issues, a sluggish thyroid, a pituitary tumor, and perimenopause symptoms in her late 30s, she knows exactly what it’s like to get dismissed by doctors and spend years searching for answers.
Need guidance on hormone replacement therapy?:
Need guidance on hormone replacement therapy? Check out Claudia’s course: Perimenopause HRT Roadmap to learn the ins and outs of hormone replacement therapy, get empowered with easy-to-understand information & gain confidence to advocate for yourself and get the support you need!
Free Resources:
Peri-What?! The Must-Have Guide for Navigating Hormone Changes in Your 40s
Programs:
Connect with Claudia:
Have a question or episode topic suggestion? Please email: claudia@claudiapetrilli.com.
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