by Kathryn Farrell, MSN, RN, FNP-BC, CNS 

Menopause, defined as 12 months without a menstrual cycle, typically occurs around the ages of 48 to 55 and is preceded by the perimenopausal period in women. Perimenopause is a time of significant hormonal fluctuations with the potential to last up to 10 years and can create substantial impacts on overall health. Perimenopause typically starts in a woman’s mid-40s, but has been observed starting as early as her late 30s.

With the hormonal fluctuations of perimenopause, women can experience both physical and psychological symptoms such as hot flashes, night sweats, weight gain, insomnia and mood among others. These hormonal shifts can have a significant impact on quality of life, as well as potentially leading to development of chronic disease such as osteoporosis, cardiac disease and cognitive changes. With this, women are often looking for ways to alleviate symptoms and strive for optimal health and longevity. One key component to improving the perimenopausal period is ensuring a balanced gut microbiome.

The gut microbiome is a group of microorganisms that are found in the gastrointestinal tract and tie into multiple areas of both health and disease. During perimenopause, there are often changes to the microbiome and therefore working to maintain microbial balance in the gut during this time is essential to minimizing the impact perimenopause has on the female body. One way to help modulate the gut microbiome to ensure optimal hormonal balance is through key foundational lifestyle changes.

A key intervention to navigating perimenopause is adopting an anti-inflammatory diet by following these tips:

• Load Up on Veggies: Aim for 4 cups of colorful vegetables daily, like leafy greens, broccoli, cauliflower, carrots or bell peppers. They’re packed with fiber and nutrients that feed the good bacteria in our gut.

• Include Antioxidant-Rich Fruits: Add 1–2 cups of fruits like berries, cherries, oranges or pomegranates daily. These are packed with antioxidants that combat oxidative stress and support overall health during perimenopause.

• Try Fermented Foods: Add a scoop of yogurt, kefir or sauerkraut to meals. These foods are full of probiotics that boost gut health. And don’t forget the prebiotics with foods like onions, garlic or asparagus.

• Sprinkle in Flax Seeds: Use a tablespoon or two of ground flax seeds daily which has beneficial properties for hormonal health due to the hormone supporting lignans and omega-3s.

• Include Protein: Choose high-quality lean meats, wild caught fish or beans to keep energy steady and support muscles.

• Cut Back on Alcohol and Caffeine: These can negatively impact your sleep and worsen symptoms like hot flashes, so try to limit them. Optimal sleep is key to navigating the perimenopausal transition.

And finally, focus on balance of movement, sleep and stress. Balance stress with deep breathing, meditation, acupuncture, time outdoors or other techniques that help one unwind. Balance exercise by alternating between resistance training and cardio to one’s level of ability. And make sure to practice good sleep hygiene. Good sleep is like a reset button for our hormones and our gut. Aim for seven to eight hours a night by sticking to a regular bedtime, winding down with a relaxing routine and skipping screens before bed.

Focusing on our foundations will be key to navigating both gut health as well as hormonal harmony through perimenopause.

Kathryn Farrell, MSN, RN, FNP-BC, CNS (Pending) is the founder and Clinical Director of Wildfire Wellness. With over 18 years in health care, she blends functional and integrative medicine to address complex conditions.

For more information and to begin your healing journey, email [email protected] or visit www.WildfireWellness.com.