3 Super Quick Science-Backed Tips for Navigating Perimenopause

As a doctor, I try my best to fill gaps in care for my patients. When we think about

Naturopathic medicine in general, this may look like more time spent with you, or more labwork investigation. However, as I’ve been moving through my years of practice, I’ve identified that there is a big gap in care in perimenopause. Even though I haven’t reached menopause age yet, I do support many people through this transition.

For many people, perimenopause feels like stepping into uncharted territory. One day you might feel like yourself and the next your energy, mood, or sleep patterns seem completely different. Hot flashes can arrive at the most inconvenient times.

Concentration and memory may feel less sharp. Even your body composition may shift in ways that feel unfamiliar.

It can be unsettling, but it is also a natural transition that every woman will experience in her own way. While perimenopause can bring challenges, it is also an opportunity to reconnect with your health and put supportive practices in place that will serve you for decades to come. I wanted to put together 3 very quick, evidence-based strategies to help you move through this time with steadiness and strength. I think these following 3 tips are the baseline that you should be at, to have the most success in your perimenopause transition.

Super Quick Tip 1: Move your body regularly with strength and weight-bearing activity

Hormonal changes, particularly the decline in estrogen, increase the risk of bone loss and changes in body composition during perimenopause. Incorporating strength training and weight-bearing exercise helps preserve bone density, support muscle mass, and maintain metabolic health. Aerobic activity has also been shown to improve sleep quality and mood stability (Mayo Clinic, 2025).

Super Quick Tip 2: Nourish with an anti-inflammatory diet and key nutrients

Dietary choices have a significant influence on perimenopausal symptoms. A diet emphasizing whole foods such as vegetables, fruits, whole grains, lean proteins, and healthy fats can help reduce inflammation and support hormone balance. Adequate calcium and vitamin D are especially important for bone health. Limiting processed foods, refined sugar, and excessive caffeine or alcohol can reduce symptom triggers and support overall well-being (Mayo Clinic, 2025).

Super Quick Tip 3: Prioritize restorative sleep and stress management

Fluctuating hormones can amplify the effects of stress and disrupt sleep. Mindfulness, yoga, breathing exercises, and a consistent sleep routine can all improve resilience and energy during this transition. High-quality sleep has been shown to positively influence mood, memory, and even physical health outcomes in women navigating perimenopause (Johns Hopkins Medicine).

You are not alone on this journey

Perimenopause is not something you need to simply push through. With the right tools and support, this can be a time of empowerment and renewal. Many people will enact the above, and see very good results. However, if you are looking for something deeper, I have some exciting news to share.

This November I am hosting A Perimenopause Group Program. It is a group experience designed for up to twelve women who want to connect in health together while learning practical strategies for navigating this transition. Over the course of the program, you will gain clarity about what your body needs and build a toolkit that supports strength, energy, and confidence.

What’s on the Agenda?

Date & Time

75 minute Introductory Session

November 5th: 4:45-6:00

November12th: 5:00-6:00

November 19th: 5:00-6:00

On the Lesson Plan

What the heck is perimenopause?

Understanding all the hormones, bloodwork and hot flashes.

Libido & Genitourinary Symptoms of Menopause

Muscle Building, Weight Management & Sleep

If you would like to feel more supported and empowered during perimenopause, I would love to welcome you into this program. Spaces are limited to keep the group close-knit and supportive, so I encourage you book online in Jane, or add yourself to the waitlist.

In good health,

Dr. Larissa