Brain fog at work is frustrating. One moment, you're focused and productive, and the next, you're struggling to remember why you opened an email or what task you were just working on. For many women in perimenopause and menopause, brain fog is a common yet overlooked symptom of hormonal shifts, stress, and nutritional deficiencies. The good news? What you eat plays a powerful role in clearing mental fog and boosting cognitive function. Here are some of the best brain-boosting foods to keep you sharp, focused, and energized throughout the workday. Fatty Fish for Omega-3 Power Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are essential for brain health. They help reduce inflammation, support brain cell function, and enhance memory and focus. Best sources: Wild-caught salmon Sardines Mackerel Chia seeds (great for plant-based eaters) Walnuts How to Incorporate :   Make a spinach omelet for breakfast, add kale to soups, or mix arugula into your lunch salad. Leafy Greens for Brain Vitality Leafy greens are packed with folate, vitamin K, and antioxidants that support cognitive health and slow cognitive decline. Best sources: Spinach Kale Swiss chard Arugula How to Incorporate: Add grilled salmon to your salad, snack on walnuts, or blend chia seeds into your morning smoothie. Berries for Memory Boosting Berries are rich in antioxidants that combat oxidative stress, improve communication between brain cells, and enhance memory. Best sources: Blueberries Strawberries Raspberries Blackberries How to  Incorporate: Top your Greek yogurt with fresh berries, blend them into smoothies, or enjoy them as an afternoon snack. Eggs for Choline and Mental Clarity Eggs are a great source of choline, which is necessary for neurotransmitter production and memory function. Best sources: Pasture-raised eggs Duck eggs (higher in choline than chicken eggs) How to Incorporate: Enjoy scrambled eggs for breakfast, make a hard-boiled egg snack, or whip up a veggie-packed frittata. Dark Chocolate for Focus and Energy Dark chocolate contains flavonoids, caffeine, and antioxidants that enhance brain function and increase blood flow to the brain. Best sources: 70% or higher dark chocolate Cacao nibs Unsweetened cocoa powder How to  Incorporate: Snack on a small piece of dark chocolate, add cacao nibs to your smoothie, or mix unsweetened cocoa into a homemade protein shake. Nuts and Seeds for Sustained Brain Energy Nuts and seeds are packed with vitamin E, omega-3s, and healthy fats that protect against cognitive decline and keep your energy steady. Best sources: Almonds Walnuts Pumpkin seeds Flaxseeds How to Incorporate: Sprinkle seeds on your oatmeal, grab a handful of almonds as a snack, or blend flaxseeds into your smoothie. Green Tea for Mental Clarity Green tea contains L-theanine, an amino acid that promotes focus and relaxation while reducing stress-induced brain fog. How to Incorporate: Swap your afternoon coffee for green tea, drink matcha in the morning, or mix green tea with lemon for a refreshing brain-boosting drink. Avocados for Brain-Healthy Fats Avocados are rich in monounsaturated fats that promote healthy blood flow to the brain and improve focus and memory. How to Incorporate: Add avocado to salads, spread it on whole-grain toast, or blend it into a creamy smoothie. Fermented Foods for Gut-Brain Connection Your gut health directly impacts brain function, and probiotic-rich foods help improve cognitive function and reduce inflammation. Best sources: Yogurt with live cultures Sauerkraut Kimchi Kefir How to Incorporate: Have a serving of yogurt with breakfast, add kimchi to your lunch, or drink kefir as an afternoon probiotic boost. Water for Hydration and Mental Sharpness Dehydration is a major contributor to brain fog. Drinking enough water throughout the day ensures that your brain stays hydrated and functions optimally. How to Incorporate: Keep a water bottle at your desk, drink herbal teas, or infuse your water with lemon, mint, or berries for extra flavor. Final Thoughts Food is fuel for your brain, and making small changes to your diet can significantly impact your focus, memory, and overall cognitive function. If brain fog is a persistent issue, experiment with incorporating more of these nutrient-dense foods into your routine. Your mind (and your work performance) will thank you! BONUS: Take charge of your health today! Download this free meal plan and start fueling your body with delicious, hormone-friendly meals. Click the button below to get your copy and feel empowered to thrive through menopause.

If you’re in perimenopause and struggling with weight gain, bloating, mood swings, or brain fog, you might think it’s all due to shifting hormones. But here’s something most women don’t realize—your gut health plays a major role in how well your hormones function. That’s right! Your digestive system and hormones are deeply connected, and when your gut is out of balance, it can worsen menopause symptoms, making you feel even more exhausted, moody, and out of sync with your body. So, let’s dive into how your gut influences hormones in perimenopause and what you can do to restore balance and feel your best. How Your Gut Affects Hormones in Perimenopause During perimenopause, estrogen, progesterone, and testosterone begin fluctuating. But what many don’t realize is that your gut microbiome helps regulate these hormones. Here’s how: Your Gut Helps Process &Eliminate Estrogen Your gut contains special bacteria (estrobolome) that help break down and eliminate excess estrogen. If your gut microbiome is imbalanced, estrogen doesn’t get processed properly, leading to: Worsened PMS & perimenopause symptoms  Bloating & weight gain (especially around the belly)  Increased risk of estrogen dominance (which can cause heavy periods & mood swings) 2 . Your Gut Produces Mood-Regulating Neurotransmitter Did you know that 95% of your serotonin (your happy hormone) is made in your gut? A healthy gut micro Elements biome supports the production of serotonin and dopamine, which help regulate: Mood & emotional well-being  Sleep quality  Stress response When your gut is out of balance, mood swings, anxiety, and depression can feel even worse during perimenopause. Gut Inflammation Increases Cortisol & Triggers Stress Chronic gut inflammation can spike cortisol (your stress hormone), which can:   Increase cravings & weight gain  Disrupt sleep  Leave you feeling constantly wired yet exhausted By reducing inflammation in your gut, you can better regulate stress hormones and feel more balanced.  Best Foods to Support Gut & Hormone Balance in Perimenopause The good news? You can heal your gut and support your hormones naturally by focusing on the right foods! Gut-Healing & Hormone-Balancing Foods: Fermented foods: yoghurt, sauerkraut, kimchi, and kefir provide healthy probiotics. Prebiotic-rich foods: garlic, onions, bananas, and asparagus feed good gut bacteria. Fibre-packed foods: flaxseeds, chia seeds, and leafy greens help with digestion and oestrogen balance. Healthy fats: avocados, wild-caught salmon, and nuts reduce inflammation & support hormone production.  Protein-rich foods: grass-fed meats, eggs, and beans stabilize blood sugar & energy levels. What to Avoid: Excess sugar & processed foods: Feed bad gut bacteria & increase inflammation  Alcohol & caffeine: Can disrupt gut bacteria and worsen cortisol imbalances  Highly processed vegetable oils: Promote inflammation Lifestyle Habits to Improve Gut & Hormone Balance Get sunlight and fresh air: Supports circadian rhythms & gut microbiome Stay hydrated : Helps flush toxins & support digestion Move your body daily : Exercise helps reduce cortisol & support gut function Manage stress : Try deep breathing, meditation, or yoga to support the gut-brain connection Consider probiotics and digestive enzymes : Help restore gut balance & improve digestion with homemade protein shake. The Bottom Line Your gut health and hormones are deeply connected, and if you’re experiencing perimenopause symptoms like bloating, mood swings, and fatigue, your gut may be the missing piece of the puzzle. By nourishing your gut with the right foods, reducing inflammation, and making simple lifestyle changes, you can support hormone balance naturally—so you can feel energized, clear-headed, and in control again. Have you noticed how gut health affects your menopause symptoms? Drop a comment below and let’s chat! Looking for more ways to balance your hormones naturally?  Download this free guide on the best foods hormone health Click the button below to get your copy and balance your hormones naturally.

Menopause isn’t something that happens overnight—it’s a journey. Many women are surprised to learn that perimenopause (the stage before menopause) can start as early as their late 30s or early 40s, often bringing unexpected symptoms long before their periods actually stop. If you’ve been feeling off—experiencing mood swings, sleep disturbances, irregular periods, or stubborn weight gain—you may be in perimenopause. But how is this different from menopause? And how do you know when you’ve officially crossed over? Let’s break it all down so you can understand your body, take control of your hormones, and navigate this transition with confidence. My Perimenopause Story: When Everything Changed I didn’t just wake up one day and realize I was in perimenopause. It crept up on me slowly, disguising itself as extreme fatigue, mood swings, and weight gain that wouldn’t budge no matter what I did. The worst part? The heavy periods that resembled a murder scene—so intense I could barely leave the house some days. I lived in fear of leaking through my clothes, and my energy was completely drained from the constant blood loss. At 44, I finally made the difficult decision to have a hysterectomy—thinking that this would be the solution to my struggles. While it helped eliminate the horror-show periods, it did nothing to stop the severe hot flashes and night sweats that hit me like a freight train. I remember waking up drenched in sweat night after night, peeling the covers off only to get freezing cold moments later. I was constantly irritable, snapping at my family over the smallest things, and felt like a stranger in my own body. No one had prepared me for this—least of all my doctors, who just shrugged it off as “part of aging.” The weight gain was the final straw. No matter how clean I ate or how much I exercised, I watched my waistline expand overnight, my midsection growing softer and thicker, despite doing everything “right.” My energy tanked, my motivation disappeared, and I felt completely out of control of my body. It wasn’t until I stopped chasing diets and started focusing on hormone balance that I was able to turn things around. That’s why I’m so passionate about helping women understand what’s actually happening during perimenopause and menopause—because we deserve better answers than just “it’s part of aging.” What is Perimenopause? Think of perimenopause as “menopause in training”—your body is shifting hormonally, but you’re not officially in menopause yet. This phase can last anywhere from 2 to 10 years. Signs You’re in Perimenopause Irregular periods – Your cycle may get shorter, longer, heavier, or lighter—there’s no set pattern. Hot flashes and night sweats – You may start experiencing unpredictable temperature shifts. Mood swings and anxiety – Hormonal fluctuations can lead to irritability, anxiety, and even mild depression. Sleep issues – Trouble falling asleep? Waking up drenched in sweat? Perimenopause can disrupt your melatonin and cortisol balance. Brain fog – Struggling to focus? Forgetting things? Declining estrogen levels can impact memory and cognition. Weight gain, especially around the midsection – Your metabolism slows down, and insulin resistance can make weight loss harder. Changes in libido – Some women experience a drop in sex drive, while others may feel a surge due to fluctuating testosterone levels. Vaginal dryness and bladder changes – Lower estrogen levels can lead to discomfort during sex and more frequent UTIs. What is Menopause? Menopause is officially diagnosed after you have gone 12 consecutive months without a period. At this point, your ovaries have significantly reduced estrogen and progesterone production, and your reproductive years are behind you. Signs You’ve Entered Menopause No more periods – If you’ve hit the 12-month mark, menopause has officially begun. Symptoms may stabilize (or shift) – While hot flashes, mood swings, and sleep disturbances can still happen, some women find they lessen over time. Higher risk for bone loss and heart disease – With lower estrogen, you may experience bone density loss (osteopenia/osteoporosis) and an increased risk of cardiovascular issues. Metabolism slows even more – Losing weight may feel more difficult than ever, but understanding how to support your hormones naturally can make a big difference. Embracing the new you – Many women rediscover themselves during menopause, focusing on wellness, career, relationships, and self-care. Support Your Hormones Naturally with the Happy Hormone Pack Balancing your hormones doesn’t have to be overwhelming. The Happy Hormone Pack is a science-backed, all-natural supplement system designed to help support hormone balance, mood stability, and overall well-being during perimenopause and menopause. What’s Inside the Happy Hormone Pack GBX Fit – Supports a healthy metabolism and weight management by improving gut-brain axis function. GBX Burn – Helps optimize fat-burning, reduce cravings, and support healthy energy levels. MentaSync – A unique blend of probiotics and nutrients that improve the gut-brain connection, reducing stress and supporting mental clarity. GBX Omega – A high-quality omega-3 supplement that helps reduce inflammation, support brain function, and improve hormone balance. Benefits of the Happy Hormone Pack Supports mood balance and stress resilience Helps reduce cravings and improve metabolism Boosts brain clarity and cognitive function Provides essential nutrients for hormone health For women struggling with brain fog, fatigue, mood swings, and stubborn weight gain, the Happy Hormone Pack offers a natural way to rebalance your body and feel your best again. Learn more about how the Happy Hormone Pack can help support your hormonal balance here:   Click here to explore the Happy Hormone Pack Final Thoughts: Embrace the Transition Menopause isn’t an ending—it’s a new beginning. While the symptoms can be challenging, understanding what’s happening in your body and taking proactive steps can make all the difference. Perimenopause = The transition (irregular periods, hormonal fluctuations, unpredictable symptoms). Menopause = The milestone (no periods for 12 months, lower estrogen, and a new phase of life). Postmenopause = Life after menopause (stabilized hormones, but long-term health focus is key). With the right strategies, mindset, and support, you can feel vibrant, strong, and in control at every stage. If you’re looking for personalized coaching and resources to navigate this journey, check out my coaching programs and courses designed to help women thrive in midlife and beyond. Let’s navigate this journey together. You deserve to feel your best. Download this free guide on the Perimenopause & Menopause Survival Click the button below to get your copy and survive Perimenopause & Menopause.

Let me paint the picture... Corporate office.  Important client meeting.  All eyes are on me as I begin presenting the quarterly financials.  I’m feeling confident, polished, and totally prepared. And then it hits. That unmistakable surge of heat creeps up from my chest to my cheeks.  Sweat pooling under my blazer.  Hairline soaked.  And worst of all—my mind suddenly goes blank. I forgot what I was saying mid-sentence. I tried to laugh it off. Blamed the thermostat. Took a sip of water. But inside, I was mortified.  I remember thinking, “What is happening to me?”  Was I stressed? Sleep-deprived? Just losing my edge? As it turns out, it wasn’t stress.  It wasn’t just age.  It was perimenopause. The Silent Struggle of Professional Women If you’ve had your own “meltdown in a meeting” moment, I see you.  I’ve connected with so many women who’ve had to white-knuckle their way through presentations, client calls, and leadership roles while quietly dealing with: Hot flashes Brain fog Exhaustion Mood swings A constant sense of “what’s wrong with me?” Here’s the truth:  There’s nothing wrong with you.  You’re simply navigating a powerful season of hormonal change, and the sad reality is that most of us are doing it without the guidance we need. The Moment Everything Changed After that meeting, I booked an appointment with my doctor.  She listened for a few minutes, then said, “Sounds like menopause. It’s just part of getting older.” That was it.  No real solutions. No discussion of options. Just a shrug and a reminder to stay hydrated. I left feeling dismissed, frustrated, and more determined than ever to figure this out on my own. Over time, I tried everything—HRT, supplements, lifestyle changes. I even had a full hysterectomy when symptoms worsened.  Some things helped. Some didn’t. But the real turning point came when I decided to stop trying to “fix” myself and instead understand what my body was going through. That’s when I discovered a more natural, holistic approach. And everything changed. How I Took Back Control Once I started diving deep into hormone health and holistic wellness, the pieces started falling into place.  I realized I wasn’t broken.  I just needed a new way of caring for my body. Here are a few things that helped me move from surviving to thriving: 1. I Rebuilt My Foundation I stopped crash dieting and started focusing on real, whole foods that supported my hormones. I began practicing intuitive fasting—not deprivation, but a mindful rhythm of eating that helped me regain energy and reduce inflammation.  And I learned how essential gut health is for hormone balance, mental clarity, and overall wellness. 2. I Took My Stress Seriously For years, I wore my stress like a badge of honor. But perimenopause and stress don’t mix well. I started walking my dog Ruby every day as a way to decompress and reconnect with myself. I said no to things that drained me.  And I started using natural tools to support my nervous system and calm my racing thoughts. 3. I Found My Natural Rhythm Instead of fighting against my body, I started working with it. I paid attention to my symptoms. I gave myself permission to slow down. I tracked what helped and what didn’t. And I started treating myself with compassion, instead of frustration. Why I Became a Coach That meltdown moment in the boardroom could’ve broken me.  But instead, it lit a fire in me. I realized that too many women were going through the same thing—alone, confused, and unsupported.  So I walked away from my 30-year career in corporate finance, became a certified integrative health coach, and dedicated my work to helping women thrive through perimenopause and menopause. You shouldn’t have to choose between your health and your career.  You shouldn’t have to suffer in silence.  And you absolutely shouldn’t have to settle for “this is just part of aging.” You Deserve Better If you’re pushing through the symptoms, brushing them off, or being told there’s nothing you can do—I want you to know there is another way. You can feel vibrant, focused, and strong again.  You can step into this season of life with confidence and support.  And you don’t have to figure it out alone. If you’re ready to take that first step, I invite you to check out my free Menopause Relief Guide or reach out for a discovery call.  Let’s talk about what you’re experiencing and explore natural ways to support your body—together. You’re not broken. You’re just in transition. And you can absolutely take your power back. Download this free Menopause relief guide and explore natural ways to support your body. Click the button below to get your copy and  feel vibrant, focused, and strong again.

Why Whole Foods Are Essential During Perimenopause and Menopause Perimenopause and menopause bring about many changes — from fluctuating hormones to unexpected weight gain, fatigue, and brain fog. While these symptoms can feel overwhelming, the food you eat profoundly impacts how you feel during this transition. Filling your plate with whole, nutrient-dense foods can help balance hormones, boost energy, and reduce the severity of common menopausal symptoms. The best part? Making the shift to whole foods doesn’t have to be hard. With a little planning and the right recipes, you can easily nourish your body and feel your best! Ready to get started? Check out my collection of recipes online  for easy, delicious, and hormone-balancing meals to fuel your body through menopause! What Are Whole Foods and Why Are They So Important? Whole foods are foods that are minimally processed and as close to their natural state as possible. They’re packed with vitamins, minerals, fiber, and antioxidants that support your body — especially during the hormonal rollercoaster of perimenopause and menopause. Examples of Whole Foods Include: Fresh fruits and vegetables Lean proteins (wild-caught fish, organic poultry, pasture-raised eggs) Healthy fats (avocados, olive oil, nuts, and seeds) Whole grains (quinoa, brown rice, oats) Legumes and beans Why They Matter: During perimenopause and menopause, your body’s needs change. Estrogen and progesterone levels fluctuate, which impacts metabolism, digestion, mood, and energy levels. Whole foods provide the nutrients your body needs to maintain balance and support these vital processes. Top Benefits of Eating Whole Foods During Perimenopause and Menopause 1. Balances Hormones Naturally Certain whole foods, like flaxseeds and soy, contain phytoestrogens — plant-based compounds that mimic estrogen in the body. These foods can help ease hot flashes, mood swings, and night sweats. Pro Tip:  Add ground flaxseeds to smoothies, oatmeal, or yogurt for a hormone-balancing boost! 2. Supports a Healthy Metabolism and Manages Weight As estrogen levels drop, metabolism slows, and weight gain (especially around the midsection) becomes more common. Whole foods high in fiber and protein can help regulate blood sugar, reduce cravings, and keep you feeling full longer. Metabolism-Friendly Options: Lean proteins like chicken, fish, and tofu Fiber-rich veggies like broccoli and leafy greens Healthy fats like avocados and nuts 3. Boosts Energy and Reduces Fatigue Fatigue is one of the most common complaints during perimenopause and menopause. Whole foods provide a steady source of energy by stabilizing blood sugar levels and preventing energy crashes. Best Foods for Sustained Energy: Complex carbs like sweet potatoes and quinoa Healthy fats like olive oil and seeds Iron-rich foods like spinach and legumes 4. Supports Gut Health and Digestion A healthy gut is essential for overall well-being, especially as hormonal shifts can lead to bloating, constipation, and other digestive discomforts. Fiber-rich whole foods help maintain a healthy gut microbiome and promote regular digestion. Gut-Friendly Foods: Fermented foods like kimchi and sauerkraut Fiber-packed fruits, veggies, and legumes Plenty of water to stay hydrated 5. Enhances Brain Health and Mental Clarity Brain fog and forgetfulness are common during menopause due to hormonal changes. Whole foods rich in omega-3 fatty acids, antioxidants, and vitamins can nourish the brain and improve focus. Brain-Boosting Foods: Fatty fish like salmon and sardines Leafy greens and colorful vegetables Berries high in antioxidants How to Make Eating Whole Foods Easy with Planning and Prep Switching to a whole foods-based diet doesn’t have to be complicated or time-consuming. With a little planning and the right strategies, you can easily incorporate whole foods into your daily routine without feeling overwhelmed. 1. Start with a Weekly Meal Plan Planning your meals ahead of time helps eliminate decision fatigue and ensures that you have healthy, hormone-balancing meals ready to go. Pro Tip:  Block out 15-20 minutes each week to map out your meals and snacks 2. Stock Your Kitchen with Whole Food Essentials Having the right ingredients on hand makes it easier to stick to your healthy eating goals. Whole Food Staples to Keep on Hand: Fresh fruits and veggies Lean proteins and legumes Healthy oils and fats Whole grains like quinoa and oats Nuts, seeds, and spices .  3. Prep Ahead to Save Time Batch cooking and prepping ingredients in advance can save you time and energy throughout the week. Time-Saving Prep Ideas: Chop veggies for salads or stir-fries ahead of time. Pre-cook quinoa or brown rice for quick meals. Make overnight oats for an easy, grab-and-go breakfast. Looking for easy and delicious meal ideas? Check out my FREE recipe collection with simple, whole-food recipes designed to balance hormones and boost energy during menopause! Easy Whole Food Recipes to Get You Started Incorporating whole foods doesn’t mean sacrificing flavor or variety. Here are a few of my favorite easy and delicious whole food recipes that nourish your body and support hormone balance: Breakfast: Banana Yogurt Bowl with Almond Butter and Hemp Hearts Lunch: Pickled Tuna Wrap with Broccoli Sprouts inner: Roasted Salmon with Quinoa and Steamed Veggies Snack: Banana Yogurt Bowl with Almond Butter and Hemp Hearts Want more? Explore my downloadable recipe collections designed to support hormone balance and help you thrive through menopause! Staying Consistent: How to Stick with a Whole Food Lifestyle Making the switch to a whole-food lifestyle is a long-term investment in your health. Here are a few tips to help you stay on track: 1. Set Realistic Goals Start by making small changes and gradually incorporate more whole foods into your meals. 2. Schedule Time for Meal Prep Consistency becomes easier when you have healthy options ready to go. 3. Experiment with New Recipes Keep things exciting by trying new flavors and dishes. Take Control of Your Health with Whole Foods Embracing a diet rich in whole foods is one of the most powerful steps you can take to balance your hormones, reduce menopausal symptoms, and boost your overall well-being. With a bit of planning and the right recipes, making the transition to whole foods can be simple and enjoyable. Ready to get started? Check out this meal planning PDF to help you get started What personalized coaching - I’m here to help you

Because it’s not just about hot flashes and mood swings… Let’s be real—when we were younger, menopause sounded like one of those far-off things our moms or aunts went through. We knew about hot flashes. We knew there might be mood swings. Maybe we even expected a few gray hairs and a little weight gain. But what nobody told us was that menopause could bring a whole parade  of weird, unexpected, and just plain frustrating symptoms. As someone who’s walked through this journey myself—and now works with other women going through the same thing—I want to talk about the stuff that often gets brushed aside. The things that make women feel like they’re going crazy… or like they’re the only  ones dealing with it. Spoiler alert : you’re not alone. And no, you’re not making it up. Here are some of the weird, lesser-known menopause symptoms I wish someone had warned me about: 1. Itchy, Crawly Skin (What even IS this?) Suddenly, out of nowhere, the skin on your arms or chest feels like it’s crawling—or you have this weird itchiness that won’t go away even though there’s nothing there. This is called formication , and it’s a real menopause symptom. As estrogen drops, your skin gets thinner and drier, which can mess with your nerve endings. Try this:  Look for clean, nourishing body oils (I love ones with jojoba or evening primrose), stay super hydrated, and talk to your health practitioner about natural ways to support your estrogen levels. 2. Electric Shock Sensations I thought I was losing my mind the first time I felt this—tiny zaps, almost like static electricity in my head or arms. It’s not super common, but I hear about it just enough  to know it’s a thing. It’s believed to be related to fluctuating estrogen affecting your nervous system. You're not broken.  It’s weird, it’s unsettling, but it’s not dangerous. Tracking symptoms and reducing inflammation can help calm your system down. 3. Burning Tongue or Mouth Yep. Like spicy food burn—but when you haven’t eaten anything. Some women even describe it as a metallic taste or dryness in the mouth that just won’t go away. Estrogen plays a role in saliva production, and when levels shift, it can lead to changes in the mouth, including burning mouth syndrome. Who knew?! 4. Body Odor Changes (and not the fun kind) Your signature scent might be different—and not in a good way. You may notice more pungent body odor, especially after stress or exercise. Hormone fluctuations change how your body detoxes and how your sweat glands work.  Mine smelled like vinegar for months. Pro tip:  This is a great time to explore non-toxic deodorants and support your detox pathways (yes, that gut-brain connection matters here too!). 5. Tingling Hands and Feet Another “wait… what?” symptom. Tingling, pins, and needles, or even numbness in the extremities can show up, often due to reduced circulation or nerve sensitivity. This is why movement, hydration, and good circulation support are key. 6. Phantom Smells (Did something just burn?) Some women report smelling things that aren’t there—smoke, chemicals, something burning. It can be a result of hormonal changes affecting your olfactory senses. And yep, it’s disorienting. If this is happening frequently or impacting your daily life, it’s always a good idea to check in with a medical professional just to rule out other causes. 7. Sudden Bouts of Rage or Tearfulness (Zero to 100 Real Quick) Okay, this one might not be that  weird… but the intensity? That part can feel surprising. One minute you're fine, the next you want to scream at the toaster or cry because someone left the cap off the toothpaste. These emotional surges aren’t weakness—they’re often tied to dropping progesterone and overstimulated adrenals. It’s not just stress—it’s your hormones.  Supporting your nervous system and reducing inflammation in the gut-brain axis can help here in a big way. 8. Tinnitus or Ringing in the Ears This one shocked me. Several women I’ve worked with have developed persistent ear ringing that no ENT could explain. Surprise—it’s sometimes linked to hormone changes, especially in the late stages of perimenopause. Mine itched - like crazy.  So much that it would wake me up in the middle of the night. So… Why Does No One Talk About This? Because too many women have been told that these symptoms are “just in their head,” or that it’s just part of aging and to suck it up. But the truth is, menopause affects every part of your body—from your nervous system to your skin, brain, digestion, and emotions. You deserve to understand what’s happening and to feel empowered—not ashamed or confused. What You Can Do Here’s what helped me and what I now help other women do: Track symptoms (you’ll start to notice patterns—awareness is power) Support the gut-brain axis Focus on hormone-friendly nutrition and movement Create a personalized plan that works with your body, not against it And most importantly—don’t do it alone Ready for real support on this journey? If these symptoms are hitting a little too close to home and you're ready to feel more clear, calm, and like yourself  again—I’d love to help. As a certified integrative health coach specializing in perimenopause and menopause, I offer 1:1 coaching to help women uncover the root causes of their symptoms and create a plan that feels realistic, nourishing, and sustainable. Together, we work to: Restore energy Reduce brain fog and overwhelm Support natural hormone balance And create real momentum toward feeling amazing again Want to learn more or book a free discovery session? You don’t have to figure this all out alone. Let’s lift the fog, one layer at a time. Click the button below to get your copy and survive symptoms during Menopause.

Menopause can feel like an unpredictable storm, with symptoms ranging from hot flashes and night sweats to brain fog and mood swings. For many women, finding natural remedies to manage these changes is a top priority. If you’re looking to balance your hormones, boost your energy, and regain control of your life without relying solely on prescription medication, you’ve come to the right place. Here are ten natural remedies that can help ease menopause symptoms and support your overall well-being. Adaptogenic Herbs Adaptogens like ashwagandha, rhodiola, and maca root are powerful allies for hormone balance. They help the body adapt to stress, regulate cortisol levels, and support adrenal function, which is crucial during menopause when hormone fluctuations are at their peak. How to Use:  Add ashwagandha powder to your morning smoothie or take maca root capsules as directed. Look for high-quality, organic options. Check out my trusted Hormonal Protocol that includes products containing Adaptogenic Herbs Phytoestrogen-Rich Foods Phytoestrogens are plant-based compounds that mimic estrogen in the body, helping to alleviate symptoms like hot flashes and mood swings. Foods like flaxseeds, soy, chickpeas, and lentils are excellent sources. How to Use:  Sprinkle ground flaxseeds on oatmeal, salads, or yogurt, or incorporate soy-based foods like tofu and edamame into your meals. Omega-3 Fatty Acids Omega-3 Fatty Acids Omega-3s, found in fatty fish like salmon, chia seeds, and walnuts, are anti-inflammatory and can help reduce mood swings, joint pain, and even hot flashes. How to Use:  Aim to eat fatty fish at least twice a week or take a high-quality fish oil supplement. Mindfulness and Meditation Mindfulness and Meditation Stress exacerbates menopause symptoms, so practicing mindfulness can be a game-changer. Meditation, deep breathing exercises, or even gentle yoga can reduce anxiety and improve sleep quality. How to Use:  Dedicate 10–20 minutes daily to mindfulness practices to calm your mind and reset your nervous system. Vitamin D and Calcium Bone health becomes a critical concern during menopause due to declining estrogen levels. Vitamin D and calcium work together to maintain bone density and prevent osteoporosis. How to Use:  Spend time outdoors for natural sunlight, eat calcium-rich foods like leafy greens and almonds, or take a supplement if needed. Stay Hydrated Dehydration can worsen hot flashes and fatigue. Hormonal changes during menopause often lead to reduced hydration levels, making it even more important to drink enough water. How to Use:  Aim for 8–10 glasses of water a day, and consider herbal teas for added benefits. Peppermint or chamomile tea can soothe digestion and promote relaxation. Acupuncture This ancient practice has been shown to reduce hot flashes, improve sleep, and help with mood regulation. Acupuncture works by stimulating energy points in the body to restore balance. How to Use:  Seek out a licensed acupuncturist who specializes in women’s health for tailored treatment sessions. Magnesium for Relaxation Magnesium is known as the “relaxation mineral” for a reason. It can ease anxiety, improve sleep quality, and even help with muscle cramps and headaches. How to Use:  Incorporate magnesium-rich foods like spinach, almonds, and dark chocolate into your diet, or take a magnesium glycinate supplement before bed. Exercise Regular Exercise Staying active boosts endorphins, improves circulation, and helps manage weight—all of which can make menopause symptoms more manageable. How to Use:  Aim for a mix of strength training, cardio, and gentle exercises like yoga or walking to support overall health and well-being. Essential Oils Certain essential oils, like clary sage, lavender, and peppermint, can provide relief from hot flashes, stress, and insomnia. Clary sage, in particular, is known for balancing hormones and reducing hot flashes. How to Use:  Use a diffuser to fill your space with calming scents, or dilute essential oils with a carrier oil for a relaxing massage. Final Thoughts While menopause is a natural phase of life, it doesn’t mean you have to navigate it alone. With the right support and resources, you can feel empowered to embrace this new chapter. BONUS: Take charge of your health today! Download this free meal plan and start fueling your body with delicious, hormone-friendly meals. Click the button below to get your copy and feel empowered to thrive through menopause.