Bone health often takes a backseat during perimenopause until a fracture or diagnosis brings it into focus. But the truth is, hormonal changes during this time have a significant impact on your bones. As estrogen levels decline, your body loses its natural protector against bone loss, putting you at increased risk for osteoporosis. This is why prioritizing bone health during perimenopause is one of the best investments you can make in your long-term well-being.

One of my patients, Laura, came to me concerned after her mother suffered a hip fracture due to osteoporosis. “I want to do everything I can to avoid that,” she said. We started by assessing her bone density through a DEXA scan and checking her calcium, vitamin D, and magnesium levels. Laura’s plan included weight-bearing exercises, foods rich in calcium like leafy greens and sardines, and a high-quality vitamin D supplement. By taking proactive steps, Laura felt empowered knowing she was protecting her bones for the future.

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Perimenopause doesn’t just affect your hormones—it also impacts your heart. As estrogen levels decline, your risk for heart disease, the leading cause of death for women, increases significantly. Estrogen plays a protective role in maintaining healthy cholesterol levels, blood pressure, and blood vessel function. Understanding these changes and taking proactive steps to protect your heart can make all the difference for your long-term health.

I worked with a patient, Susan, who was shocked when her routine bloodwork revealed elevated cholesterol levels during her early 50s. “I’ve always been healthy—what’s changed?” she asked. Through functional medicine testing, we pinpointed the hormonal shifts affecting her heart health. Susan began incorporating heart-healthy foods like salmon, walnuts, and leafy greens, while adding regular walking and yoga into her routine. With these changes, her cholesterol levels improved, and she felt more energized and confident about her health.

Protectin...

During perimenopause, many women notice changes in their skin, hair, and nails that can feel frustrating and unwelcome. Declining estrogen levels reduce collagen production, leading to drier skin, fine lines, and even hair thinning. Nails may become brittle, and breakouts may resurface, making it feel like you’re navigating puberty all over again. The good news? These changes are manageable, and with the right approach, you can maintain your natural glow.

One of my patients, Rachel, came to me feeling self-conscious about her thinning hair and dull skin. “I don’t feel like myself anymore,” she shared. Together, we explored the root causes through hormone and nutrient testing, uncovering low estrogen and deficiencies in biotin and zinc. By creating a personalized plan that included targeted supplements, a collagen-rich diet, and stress management techniques, Rachel noticed visible improvements in just a few months. “I feel vibrant again!” she exclaimed.

Caring for your appearance duri...

Perimenopause can feel like a whirlwind—a time when your body, emotions, and daily life seem to collide in unexpected ways. But amidst the chaos, there’s an opportunity to find balance and thrive. This phase of life is a transition, not an end, and with the right tools and mindset, it can be a period of empowerment and renewal. The key is to approach it holistically, addressing the mind, body, and spirit as interconnected pieces of your overall well-being.

I remember working with a patient, Ellen, who felt overwhelmed by perimenopause symptoms. “I’m juggling so much, and my body feels like it’s betraying me,” she admitted. Through functional medicine, we addressed her concerns one by one—hormone testing revealed imbalances, nutritional deficiencies were corrected, and stress management became a priority. By focusing on her whole self rather than isolated symptoms, Ellen found a sense of balance that transformed her outlook. “I finally feel in control again,” she shared.

Finding balan...

Sleep during perimenopause can feel elusive, like chasing a dream you can’t quite catch. Many women find themselves tossing and turning, waking up at odd hours, or struggling to fall back asleep. Hormonal fluctuations, particularly with estrogen and progesterone, are often the culprits, as these hormones play a vital role in regulating sleep. Add in stress, night sweats, or even a busy mind, and it’s no wonder insomnia becomes a common complaint. The good news? There are strategies to restore your restful nights.

I recall working with a patient, Diane, who came to me exhausted and frustrated. “I can’t even remember the last time I slept through the night,” she said. Through functional testing, we identified that her cortisol levels were spiking in the evening, disrupting her ability to wind down. We implemented a personalized plan that included a calming evening routine, magnesium-rich foods to relax her muscles, and herbal support like valerian root to improve her sleep quality. With...

 Perimenopause is like walking into a new chapter of life with a plot twist—your body starts to rewrite the rules. As a functional medicine physician and a woman, I understand how confusing and frustrating this stage can be. Perimenopause, which often begins in your 40s (but sometimes earlier), is the transitional phase leading up to menopause. During this time, your hormone levels—particularly estrogen and progesterone—fluctuate unpredictably, leading to symptoms like irregular periods, mood swings, hot flashes, and sleep disturbances. Understanding these changes is the first step in taking control of your health and feeling empowered.

I remember when one of my patients, Sarah, came to me saying, “I just don’t feel like myself anymore.” She was overwhelmed by mood swings and constant fatigue, unsure if it was stress, aging, or something else. Together, we used functional medicine to uncover the root causes of her symptoms. By conducting a hormone panel, we pinpointed imbalances and c...

As a woman and a functional medicine physician, I understand the sensitivity and importance of discussing sexual health during menopause. This period of transition is often marked by changes in sexual health and libido, which can be concerning for many. These changes are typically due to decreasing estrogen levels, which can affect vaginal lubrication, elasticity, and libido. It's crucial to recognize these changes as a natural part of aging and not something to be embarrassed about. Acknowledging and understanding these shifts is the first step in addressing them.

 One common issue that many women face during menopause is vaginal dryness and discomfort during intercourse. Fortunately, there are several effective ways to manage this. Over-the-counter lubricants and vaginal moisturizers can provide immediate relief. For more severe cases, prescription treatments, such as local estrogen therapy, can be incredibly beneficial. These treatments can significantly improve comfort, making sex...