Karen Sullivan, Certified Functional Medicine Health Coach & Founder of The Wellness Stop shares her insights and actionable steps to help you take control of your health, embrace these changes, and thrive in every phase of life.
Hormones. Perimenopause. Menopause. These words can often seem daunting, but they are natural phases of life for every woman.
Yet, for too long, the discussion surrounding them has been shrouded in silence and discomfort. Thankfully, those days are behind us.
With more education and exploration, we’re peeling back the layers, engaging in open, raw conversations about our bodies, and discovering how we can support ourselves through these significant transitions. As women, we deserve a roadmap for navigating the often turbulent path of hormonal changes. We deserve to feel strong, vibrant, and fully supported.
Here are some key tips to help you navigate hormonal changes with greater clarity, confidence, and awareness, while supporting your overall wellness and vitality:
Understanding Hormonal Shifts: What’s Happening?
As women enter perimenopause, typically starting in their 40s, hormone production begins to fluctuate. Estrogen, progesterone, and testosterone levels start to decline, triggering a wide range of symptoms. Hot flashes, night sweats, mood swings, brain fog, and weight gain are common during this time. Menopause, which is officially marked 12 months after a woman’s last period, can bring even more changes as hormone levels continue to drop.
It’s easy to feel overwhelmed by the physical and emotional shifts, but knowledge is power. Understanding what’s happening to your body is the first step toward navigating these changes with confidence.
Focus on Fats: Fueling Your Body for Hormonal Balance
Healthy fats are essential for hormone production and overall well-being, especially during perimenopause and menopause. Omega-3 fatty acids, found in fish like salmon and in flaxseeds, are particularly beneficial.
These fats not only support brain and heart health but can also help reduce inflammation, which is often heightened during this phase of life.
The rule of thumb here is quality—always opt for clean, wild-caught, and organic options whenever possible. Healthy fats not only help keep you full and satisfied but also provide long-term benefits for your heart and overall vitality.
Increase Fiber: The Unsung Hero of Hormone Health
Fiber is critical for keeping your digestive system running smoothly and balancing blood sugar levels, both of which are essential during hormonal changes. Aim for 30 grams of fiber daily, primarily from non-starchy vegetables, legumes, and nuts.
For those needing a boost, fiber supplements like Dr. Mary Clare Haver’s ‘Fiber GDX’ can be a great addition to your routine. Increasing your fiber intake can help you feel more grounded and balanced, keeping hunger at bay and supporting a healthy weight. It’s a small adjustment with significant payoffs.
Building in Calcium and Knowing Your Vitamin D Levels
As estrogen levels drop, women become more susceptible to bone loss, making calcium intake more important than ever. Vitamin D plays a vital role in calcium absorption, so knowing your vitamin D levels is key. Eggs, salmon, and mackerel are great food sources of vitamin D, and spending time in the sun is another natural way to boost levels.
helpful tool is the app D Minder, which calculates the best time for sunlight exposure based on your location. It provides a safe and effective way to get the vitamin D your body needs. When it comes to calcium, you can aim to get this from leafy greens like broccoli or from a high-quality supplement such as ‘Skin & Bone’ also by Dr. Mary Clare Haver.
Everyone deserves more than just to survive through perimenopause and menopause — we deserve to thrive. It’s time to reclaim our energy, vitality, and navigate this transformative phase with confidence…
— Karen Sullivan
Incorporating Clean Phytoestrogens for Hormonal Balance
Phytoestrogens are plant-based compounds that mimic estrogen, helping to ease menopause symptoms like hot flashes and mood swings. Flaxseeds, chickpeas, and whole grains are great sources that can be easily added to your diet for natural support.
These natural compounds won’t replace estrogen entirely, but they can provide some relief and support, especially when it comes to easing hot flashes and improving mood balance. Clean, plant-based sources are a great way to get started.
Hydration: Cut Back on Caffeine and Alcohol
Staying hydrated is crucial during perimenopause and menopause. Drink most of your water in the first 10 hours of your day to reduce nighttime disruptions. Caffeine and alcohol can worsen symptoms like hot flashes, anxiety, and sleep issues, so cutting back can greatly improve well-being.
Gift Yourself Private Time: Creating Space for Reflection
Amidst life’s demands, dedicate time for solitude. Journaling, meditating, or simply relaxing can bring emotional balance and clarity, helping you navigate hormonal changes. This sacred time is essential self-care.
Lean Into Intention: Living with Purpose and Clarity
Perimenopause and menopause provide a unique opportunity to pause, reflect, and reconnect with what truly matters. By simplifying your schedule, setting clear boundaries, and practicing gratitude, you can stay anchored to your core values and bring more meaning to your daily life.
Mindfulness isn’t just a trend—it’s a transformative practice that helps you manage stress, stay grounded, and navigate hormonal shifts with greater ease.
Whether it’s through deep breathing, yoga, or guided meditation, mindfulness empowers you to regain control of your thoughts and emotions, fostering a sense of calm and purpose.
Your Wellness Journey Starts Now
Karen Sullivan is passionate about guiding people toward optimal health and well-being. As a Certified Functional Medicine Health Coach with over a decade of experience, she founded The Wellness Stop to create a supportive environment where individuals can take charge of their health journey.
The Wellness Stop is not just a store, it’s Karen’s vision brought to life: a space where people can access high-quality products, personalized coaching, and a compassionate community.
With a mission to uplift mind, body, and soul, Karen’s goal is to bridge the gaps in healthcare and empower clients to thrive in every aspect of their lives.
Karen and her team also run regular menopause workshops, book clubs, and wellness-focused activities.
