Perimenopause is a natural phase in a woman's life that marks the transition to menopause. It typically begins in the mid-to-late 40s and can last for several years before menopause officially begins. During this time, women experience hormonal fluctuations, which can lead to a variety of symptoms like hot flashes, mood swings, sleep disturbances, and changes in menstrual cycles.

While perimenopause is a normal part of aging, managing its symptoms can be challenging. Fortunately, certain supplements may help ease the transition and support women through this phase of life. In this blog post, we'll explore some of the most common supplements that may be beneficial during perimenopause.

As nutrition experts specializing in gut and hormone health, we know that perimenopause brings a wave of changes that can affect overall well-being—including intimate health. 

To shed light on this important issue, I’m excited to feature a guest post from Dr. Maryssa Steffen, PT, DPT, Board-Certified Pelvic Health Specialist, who will be diving into the causes of pain during sex in perimenopause and what you can do to find relief. Whether you’re experiencing this yourself or supporting a loved one, this post offers valuable insights and solutions to help navigate this stage with confidence and comfort.

Misunderstandings about what SIBO is, how it’s treated, and who it affects have led to common myths and misconceptions. If you're struggling with symptoms like bloating, diarrhea, constipation, or fatigue, it can be difficult to know what’s true and what’s not when it comes to SIBO.

In this blog, we’ll break down some of the most common myths about SIBO and provide you with the facts to help clear up the confusion. Let’s dive in and separate the truth from the fiction!

If you’ve been dealing with bloating, abdominal discomfort, gas, or irregular bowel movements, you may have heard the term SIBO—but what exactly is it? In this blog, we’ll dive into Small Intestinal Bacterial Overgrowth (SIBO): what it is, what causes it, and how it impacts your digestive health. Whether you’re dealing with symptoms or just curious to learn more, this guide will provide you with a thorough understanding of SIBO.

With festive gatherings, rich foods, and increased stress, it’s easy for hormone health to take a backseat. Hormones play a vital role in our overall well-being, influencing everything from mood and energy levels to metabolism and immune function. Here are some strategies to support your hormone health during the holidays, helping you enjoy the season while feeling your best.

The holiday season is a time of family gatherings and delicious food, however, these festivities can also lead to digestive distress for many people. Rich meals, sugary treats, and changes in routine can impact gut health, leading to discomfort and bloating. Thankfully, with a little mindfulness and some simple strategies, you can support your gut health while enjoying all the holiday cheer. Here are some tips to help you maintain a happy and healthy gut this holiday season.

The holiday season is often filled with joy, laughter, and, of course, food. From festive feasts to sweet treats, the holidays can be a delightful time for culinary indulgence. However, this time of year can also pose challenges for maintaining a healthy relationship with food. It’s easy to feel overwhelmed by social pressures, emotional eating, and the fear of weight gain. Here are some tips to help you support a healthy relationship with food during the holidays while still enjoying the festivities.

While nutrition is critical, combining a healthy diet with regular physical activity is vital for weight loss and overall health beyond the number on the scale. While weight loss medications can help reduce appetite or increase metabolism, physical activity can further accelerate weight loss. Exercise burns calories, helping create a larger calorie deficit, which is essential for weight loss.

Let’s continue the conversation of how nutrition supports weight loss medication usage. These medications work to decrease hunger and keep you fuller for longer, which may cause some nutrients to be lacking, which is why specific nutrients need to be emphasized to support your body as a whole.

It’s no secret that weight loss medications have gained popularity as a tool for managing weight. These medications can be a helpful part of a comprehensive weight management plan, but to achieve lasting results, it’s crucial to combine them with sustainable nutrition and lifestyle practices. This is why we aim to come alongside you during any step in your weight loss journey to support you, whether you are considering weight loss medications or already using them. Let’s explore how to adopt a balanced and effective approach to nutrition while on weight loss medications.

You may have heard of natural herbal supplements for menopausal support, but there is so much information out there!! Truly there are hundreds of natural alternatives to support symptoms at all stages of menopause, but the research on many of these supplements is either mixed or lacking. With the abundance of information available, we are here to assist you in determining which supplements are best for you. Herbal remedies have been around for thousands of years. Before medication, people turned to herbs for their health and even reproductive system. Herbs have also shown to help with decreasing menopausal symptoms such as hot flashes, sleep disturbances and psychological changes. The herbal products below may be beneficial for most experiencing menopausal symptoms.

While eating a balanced meal, exercising, and reducing stress are all beneficial for menopause, supplementation may also alleviate symptoms. There are hundreds of natural alternatives to support symptoms at all stages of menopause, but the research on many of these supplements is either mixed or lacking. With the wide spread information available, we aim to help you navigate which supplements may be best for you. The products below may be beneficial for most experiencing menopausal symptoms.

Supporting menopause through healthy nutrition doesn’t have to be boring! We aim to always provide delicious recipes while you are on your health journey to feel your best. In our last blog, “Food and mood: How nutrition impacts mental health” we discussed some of the nutrients important for hormones in menopause including fiber, probiotics, vitamin D, and calcium. In addition, healthy fats and protein are important to maintaining bone health and supporting a healthy weight during menopause. However, incorporating these into your day might seem tough. But look no further than our 1-day sample menu for supporting menopause.

Nutrition and lifestyle changes made during menopause can help decrease risk factors and symptoms while transitioning to menopause. As a reminder, menopause symptoms include hot flashes, night sweats, dry skin, hair loss, and psychological changes. In addition to these symptoms, there is a high risk for metabolic disorders, cardiac disease, osteoporosis, and sarcopenia. Check out our latest blog “Deep dive into menopause” where we take an indepth look at what menopause is and what causes it. Since there are so many diets out there, it can be confusing as to where to start. One simple approach is to aim for balanced meals throughout the day. Other helpful tips include implementing lifestyle factors such as getting a good night's rest, moving your body, taking breaks, and setting time aside for yourself.

Before the 19th century, life expectancy rarely exceeded 40-50 years, making it difficult to even understand menopause as a phase of life. Today, menopause remains an awkward topic, often avoided in discussions, leaving many to experience symptoms in silence. Recently, however, those in the perimenopause, menopause, and postmenopausal stages are feeling more comfortable discussing their experiences. This growing openness is driving increased interest, conversation, and research in the area. While there is still much to learn about menopause and its treatment, we aim to normalize the conversation and provide support to those experiencing it.

Although we can support mental health through nutrition and lifestyle, sometimes some additional support is needed. This is where supplements may be beneficial in mood enhancement, particularly for calming. Supplements for mood support can range between herbs, vitamins, and other compounds. It is important to note that use of traditional medications to support mental health may interact with supplementation, therefore, it is important to consult a medical professional or healthcare provider for your individualized use of supplements to support mental health. That being said, here are our top supplements for calming the mind and body and supporting a healthy mood.

Lifestyles can have a significant impact on our moods, how we feel, and our quality of life. There is a classic chicken-and-egg dilemma in the relationship between our mood and lifestyle, as it can be difficult to determine which influences the other more. Mental health impacts thoughts, feelings, actions and influences our ability to handle stress, relate to others, and make choices. Does our mood impact our lifestyle habits or do our lifestyle habits impact our mood? Let’s look at some key lifestyle factors and how they are impacted by mood.

Supporting a good mood and a healthy brain through nutrition doesn’t have to be boring! We aim to always provide delicious recipes to accompany your health goals… and mental health is no different. In our last blog, “Food and mood: How nutrition impacts mental health” we discussed some of the nutrients important for healthy brain function including omega-3 fatty acids, fiber, and antioxidant rich-foods, but incorporating these into your day might seem tough. But look no further than our 1-day sample meal plan for good mood food!

We often only discuss the physical benefits of improving your dietary patterns, but did you know that nutrition can impact your mental health too? It's true! There is a strong connection between your gut environment and brain through what is scientifically known as the enteric nervous system. Because of the strong connection between the brain and the gastrointestinal tract, feeding your body with mood boosting food may improve mental health and overall motivation to achieve health goals.

Metabolic and bariatric surgery impacts hormone health in a variety of ways. Adipose or fat tissue plays a large part in endocrine system function and hormone communication. Changes in weight after surgery can disrupt hormone balance overall. In addition, gut hormones such as leptin and ghrelin, which impact hunger and fullness cues are impacted due to absorption and anatomical changes. Metabolic and bariatric surgery often improves hormonal functioning such as blood glucose control and sex hormones, however, if imbalance was present before surgery we may still need to dive deeper.