Let's Talk Hormone Health

The Major Hormone Change During Mid Life

Hormones act as the body’s communication system, influencing everything from metabolism and mood to sleep and stress response. During perimenopause and menopause, fluctuating levels of estrogen and progesterone can create a wide range of symptoms. The good news? Evidence-based strategies can help you feel more balanced, supported, and energized during this transition.

🌸 The Perimenopause & Menopause Spotlight

• Perimenopause typically begins in the mid-to-late 40s but can start earlier. It’s marked by irregular cycles and symptoms like hot flashes, sleep issues, mood changes, and joint discomfort.
  

• Menopause is reached after 12 consecutive months without a menstrual cycle, usually around age 51. It’s literally one day according to Dr. Stacy Sims and Dr. Mary Claire Haver. While some symptoms fade, others like sleep disturbances, vaginal dryness, or changes in body composition can persist.

🌿 Evidence-Based Supplements

Research suggests several nutrients and compounds may ease symptoms and support long-term health:

• Magnesium (especially glycinate form) – Shown to improve sleep quality and reduce anxiety.

• Vitamin D3 + K2 – Essential for bone strength; vitamin D deficiency is linked to osteoporosis risk in postmenopausal women.

• Omega-3 fatty acids – Reduce systemic inflammation and support cognitive health.

• Collagen peptides – May improve skin elasticity and joint health.

• Adaptogens (e.g., ashwagandha, maca) – Evidence suggests benefits for stress regulation and energy.

• Evening primrose oil – Mixed but promising results in reducing hot flashes and breast tenderness.

🧘 Self-Care Routines That Work

Science continues to support lifestyle medicine as a first line of care:

• Exercise: Strength training preserves muscle and bone density; yoga reduces stress and improves sleep.

• Nutrition: Diets rich in protein, fiber, and phytoestrogens (like flaxseed and soy) can reduce hot flashes and support metabolic health.

• Sleep hygiene: Consistent bedtime routines, cool sleeping environments, and mindfulness practices improve sleep quality.

• Stress management: Meditation, breathwork, and sound therapy have been linked to lower cortisol and reduced anxiety.

• Social connection: Women with strong social ties report fewer severe menopausal symptoms and better emotional health.

📖 Why I Call Bullsh*t on “Cougar Puberty”

I recently came across the term “Cougar Puberty” to describe perimenopause, and honestly, I call bullsh*t. Puberty is about stepping into adulthood, raging hormones, and discovering boys. Perimenopause is about stepping into wisdom, confidence, and clarity. Reducing this difficult transition to a gimmicky nickname not only dismisses the real physical and emotional challenges women face, but it also robs us of the power in this phase of life. This isn’t some awkward second adolescence. It’s a recalibration, a chance to own our bodies, our boundaries, and our brilliance on a whole new level.

From hot flashes and night sweats to uncontrollable emotions and anxiety, this stage is not for the weak at heart. Don’t forget the joint pain, brain fog and unexplained rage and tears. Now let’s throw in dropping off your first-born or last-born to college, trying to figure out this stage of your career, and ensuring your marriage and relationships stay intact. Are we having fun yet?? This stage is a roller coaster — and I want off! 😆

Anyone else feeling this way? How are you dealing with this stage of life?

💡 This Week’s Takeaway:
Menopause is not an ending, but a shift. By combining evidence-based supplements, nourishing routines, and supportive practices, you can navigate this transition with strength, resilience, and self-compassion. You got this!💪

👉 Reflection Prompt: Which of these practices could you try this week to support your hormone health?

🎉Upcoming Events 🎉

Sound Bath Journey — Thurs., Sept. 4, 7-8pm
Whether you’re seeking peace, balance, or simply a pause in the busyness of life, join Linda Farrell from Inside Out Healings for a sound healing where she offers a sacred space for you to land and listen within. Bring a mat, blanket and an open heart.
Location: 113 Cottage Place, Ridgewood, NJ
Exchange: $25
Register: [email protected]

Full Moon/ Blood Moon Sound Bath — Sun., Sept. 7, 6-7pm
Experience a magical immersive sound bath experience with Toni Chianetta from Sanctuary Den. Enjoy a beautiful healing sound using multiple types of high frequency instruments like, flutes, crystal bowls, chimes, drums and gongs to name a few. The sound bath allows for complete relaxation and energy clearing of stagnant energy within.
Location: Houss Freya, 205 Glenridge Ave, Montclair, NJ
Exchange: $30
Register: Houss Freya

👉Be sure to send me any events you’re seeing, hearing about, or hosting! I would love to highlight them here, from sound healing sessions and yoga pop-ups to wellness webinars and retreats. Let’s keep spreading all the ways to recharge and re-energize!

Thank you for reading all the way to the end. I appreciate you. 💕

Much love and gratitude,
Allison

P.S. Need a Wellness Lunch & Learn Session? Hit me up! I’m beginning to book fall sessions on “5 Simple Ways to Focus on Your Wellness” and “Building Resilience: Mindfulness, Meditation & Mindset.”