As women, our hormones are the unsung heroes of our well-being— silently orchestrating everything from our energy levels to our mood, sleep, and metabolism. But when those hormones start to shift, as they inevitably do during perimenopause and menopause, it can feel like the rug has been pulled out from under us. Hot flashes, night sweats, irritability, fatigue, and restless nights can take over, leaving many of us wondering, “Is this just how it’s going to be now?” The good news is: it doesn’t have to be. With a holistic, naturopathic approach, we can address hormonal imbalances naturally and reclaim our vitality during this transformative phase of life.
Understanding Hormonal Imbalances in Menopause
Menopause isn’t a sudden event—it’s a journey. Perimenopause, the transitional phase leading up to menopause, can begin in your late 30s or 40s and last up to 12 years. During this time, levels of key hormones like estrogen and progesterone fluctuate wildly before eventually declining. These shifts can trigger a cascade of symptoms—over 50 of them, in fact! From the infamous hot flashes to sneaky culprits like brain fog, weight gain, and low libido, these changes can leave you feeling like a stranger in your own body.
What’s happening beneath the surface? Estrogen, which once gracefully supported everything from strong bones to a balanced mood, starts to wane. Progesterone, the hormone that promotes calm and restful sleep, dips too, often exacerbating anxiety and insomnia. Meanwhile, cortisol—the stress hormone—can spike, especially if you’re juggling a demanding career, family responsibilities, or chronic stress. This hormonal rollercoaster doesn’t just affect how you feel day-to-day; it can throw your entire system out of balance.
For many women, conventional medicine offers limited solutions: hormone replacement therapy (HRT) or a “wait it out” approach. But as a naturopathic doctor with over 20 years of experience helping women navigate these changes, I’ve seen firsthand that there’s a better way with numerous solutions and long-lasting relief. By addressing the root causes of hormonal imbalances with natural tools—nutrition, lifestyle shifts, herbal medicine, and supplements—we can ease menopausal effects and help you thrive, not just survive.
My Journey and Passion for Women’s Hormones
I didn’t stumble into this work by accident. In my teens and 20s, I struggled with irregular periods and a slew of frustrating symptoms that left me searching for answers. Medical tests came back “normal,” but I knew something wasn’t right. That personal journey led me to naturopathic medicine, where I discovered the power of holistic healing. By embracing plant-based nutrition, stress management, and natural therapies, I finally found balance—and regular cycles—in my 30s and 40s. Today, as a licensed Naturopathic Doctor (ND) since 2005, I’m passionate about guiding women through their own hormonal transitions, because I’ve been exactly where you are.
A Natural Plan to Treat Menopausal Effects
You don’t have to feel overwhelmed or powerless during menopause. With the right plan, tailored to your unique symptoms and lifestyle, you can master your metabolism, sleep deeper, and feel energized again. Here’s how I approach hormonal imbalances in my practice—and how you can start today:
- Nutrition as the Foundation
What you eat has a profound impact on your hormones. A diet rich in whole, plant-based foods can stabilize blood sugar, reduce inflammation, and support hormone balance. Fiber, for instance, helps regulate estrogen levels by binding excess hormones in the gut and escorting them out of the body. Think leafy greens, colorful veggies, and flaxseeds. Reducing sugar and refined carbs is key too—studies show these can spike cortisol, worsening menopausal symptoms like belly fat and mood swings. My go-to? A warm kale and butternut squash salad with a sprinkle of pumpkin pie spice—delicious and hormone-friendly!
- Lifestyle Shifts for Calm and Resilience
Chronic stress keeps cortisol elevated, which can amplify hot flashes, sleep troubles, and irritability. Simple practices like a 10-minute morning meditation or deep diaphragmatic breathing can reset your nervous system and lower cortisol naturally. Pair that with consistent, restful sleep—aim for 7-8 hours each night—and you’ll give your body the chance to repair and rebalance. Ditch the late-night scrolling too; blue light from screens suppresses melatonin, the sleep hormone, making it harder to wind down.
- Herbal Medicine to Soothe and Support
Nature offers incredible allies for menopause. Black cohosh and red clover can ease hot flashes by gently supporting estrogen activity, while ashwagandha helps tame stress and promote calm. For sleep, herbs like valerian or passionflower can work wonders. In my practice, I customize herbal blends to match your specific symptoms—no one-size-fits-all here.
- Targeted Supplements for Balance
Vitamins and supplements can fill the gaps. Vitamin D supports mood and bone health (crucial as estrogen drops), while magnesium calms the nervous system and helps with sleep. Omega-3s from flax or algae oil reduce inflammation and support brain clarity—goodbye, brain fog! I always tailor these recommendations based on your needs, ensuring they fit seamlessly into your life.
Beyond Symptom Relief: Thriving in Your 40s and 50s
In my online programs—like The Perimenopause Playbook and Hormones in Harmony Jumpstart—I guide women through a step-by-step process to address their unique symptoms. We start by identifying your “Hormone Archetype”—a personalized snapshot of what’s driving your imbalances. From there, you get an action plan with clear, doable steps: what to eat, how to move, which herbs to try, and why it all matters. No overwhelm, no guesswork—just results.
Take Sarah, a client who came to me exhausted, irritable, and sleeping less than five hours a night. She was considering a hysterectomy to escape her symptoms. Instead, we dug into the root causes—low progesterone, gut inflammation, and unchecked stress. With a plant-based diet, targeted supplements, and a nightly wind-down routine, she started feeling like herself again within weeks. “I wish I’d found you sooner,” she told me. Stories like hers fuel my mission.
You Don’t Have to Do This Alone
Menopause can feel isolating, but it’s a phase ripe with opportunity—to reconnect with your body, prioritize your health, and step into your power. Whether you join me for a one-on-one consultation, a self-paced course, or a group program, I’m here to be your partner. Together, we’ll cut through the confusion, ditch the late-night Google spirals, and create a plan that works for you.
Ready to take charge of your hormones and sail through menopause with ease? Let’s chat. Visit dramandatracy.com to learn more about my “Perimenopause Playbook” workshop, join my Vitality Book Club, or schedule a consultation. You deserve to feel balanced, energetic, and in a kickass good mood—no matter what your hormones throw your way.
Dr. Amanda Tracy, ND, is a licensed naturopathic doctor specializing in women’s hormonal health. With over two decades of experience, she helps women over 40 navigate perimenopause and menopause naturally, from her online practice in Northern California.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Please consult with a qualified healthcare professional for personalized guidance.
