Skip to content
Season 3 Episode 7
Navigating Menopause Naturally: Expert Tips for Hormone Balance
In this illuminating episode of The Flow State podcast, hosts Monica Grohne and Norah Candido sit down with Esther Blum, integrative dietitian and menopause expert, to demystify the journey through perimenopause and menopause. From hormone therapy to lifestyle changes, this comprehensive guide provides essential insights for women approaching or experiencing this natural transition.
Understanding Perimenopause: Early Signs and Symptoms
Perimenopause typically begins in the 40s, though some women experience changes in their 30s. Key early indicators include:
- Changes in menstrual cycle length
- Heavier or irregular periods
- Increased PMS symptoms
- Sleep disturbances
- Mood changes
- Weight fluctuations
- Hot flashes
- Vaginal dryness
The Hormone Connection
The episode explores how hormonal changes drive menopausal symptoms:
- Progesterone naturally declines first
- This creates "relative estrogen dominance"
- Hormonal imbalances affect sleep, mood, and metabolism
- Changes impact neurotransmitter function
Natural Support Strategies
Blum emphasizes several key lifestyle approaches for managing symptoms:
- Prioritize protein intake (30g per meal minimum)
- Focus on complex carbohydrates, especially in evening meals
- Maintain regular strength training
- Implement stress management techniques
- Support gut health for better hormone processing
Hormone Therapy: Modern Approaches
The conversation challenges outdated views on hormone therapy:
- Bioidentical hormones can be safe and effective
- Early intervention may provide better outcomes
- Regular monitoring is essential
- Treatment should be individualized
- Vaginal estrogen can safely address specific symptoms
Common Misconceptions Addressed
Several myths about menopause are debunked:
- Symptoms aren't "just something to endure"
- Treatment options extend beyond traditional medications
- Hormone therapy can be safe with proper monitoring
- Diet alone cannot restore hormone levels
- Quality of life can improve with proper support
Practical Tips for Transition
The episode offers actionable strategies:
- Work with knowledgeable healthcare providers
- Consider early intervention for symptom management
- Maintain regular exercise, especially strength training
- Focus on protein-rich meals
- Prioritize sleep hygiene
- Practice stress management
Key Takeaways for Women
Important points for women approaching this life stage:
- Start preparing early through lifestyle changes
- Don't hesitate to seek professional guidance
- Consider comprehensive hormone testing
- Focus on quality of life improvements
- Advocate for yourself in medical settings
Finding Support
The discussion emphasizes the importance of working with informed healthcare providers:
- Seek doctors familiar with bioidentical hormones
- Consider functional medicine practitioners
- Look for providers who do regular hormone monitoring
- Don't settle for dismissed concerns
- Consider compounding pharmacy recommendations
Remember: While this life transition is natural, significant support options exist. The key is finding the right combination of lifestyle changes, possible hormone therapy, and healthcare support for your individual needs.
