HI THERE FRIEND!

Hello, and thank you for stopping by!

As we embrace the opportunities of 2025, I’m thrilled to be diving deep into one of the most transformative phases of a woman’s life – perimenopause, and the broader conversation about women’s health.
This space is dedicated to sharing knowledge, tips, and personal experiences to help women navigate the physical, emotional, and mental shifts that come with perimenopause and beyond.

From managing symptoms to embracing this natural transition with strength and grace, I hope to provide support, encourage open conversations, and offer practical resources.

Whether you’re in the early stages, experiencing changes, or supporting someone through their journey, this blog is here to be a source of community, understanding, and empowerment. I can’t wait to hear your thoughts, insights, and experiences as we move forward together in this shared chapter.

Here’s to a year of health, strength, and self-compassion!

With warmth,Isabel Bogdan, DNP, WHNP

Perimenopause can be a challenging phase in many women’s lives. It often brings about physical, emotional, and hormonal changes that might seem overwhelming. If you aim to tackle these symptoms holistically, combining functional medicine and aesthetics can provide a well-rounded strategy for navigating this transition. This blog post presents a structured six-week roadmap, bridging these two approaches to help you feel more in control and empowered.

Understanding Perimenopause

Perimenopause is the transitional phase before menopause, usually starting in a woman’s 30s or 40s. It’s a time when hormonal fluctuations lead to various symptoms such as hot flashes, mood swings, and sleep issues. Research indicates that around 75% of women experience some form of symptom during this phase, underscoring the need for effective management strategies.

Functional medicine focuses on identifying and treating the root causes of health issues. This personalized approach considers your individual health background, lifestyle, and nutritional needs. By addressing these factors, women can better navigate perimenopause and improve their quality of life.

Week 1: Focus on Hormone Health and Nutrition via Testing

Focusing on nutrition through lab work involves using diagnostic tests to assess nutrient levels, identify deficiencies, and evaluate metabolic health, enabling a more personalized approach to diet and supplementation that supports optimal wellness. We will discuss testing in greater depth in our consult. 

Discuss Hormone Therapy: Hormone therapy during perimenopause can help manage symptoms such as hot flashes, mood swings, and irregular periods by replenishing declining hormone levels, particularly estrogen and progesterone. This treatment can improve quality of life and ease the transition to menopause, but it’s important for individuals to work closely with their healthcare provider to tailor the therapy to their specific needs and minimize potential risks.

Add fiber and phytoestrogens: Fiber and phytoestrogens play a crucial role in supporting hormonal balance and digestive health. Fiber aids in regulating blood sugar and promoting gut health, while phytoestrogens, found in plant-based foods like soy, can help modulate estrogen levels, potentially reducing the risk of hormone-related conditions and easing symptoms of menopause.

Include essential fats: Omega-3 fatty acids are vital for mood regulation. Fatty fish like salmon, walnuts, and chia seeds can provide up to 2,000 mg of omega-3s per serving, supporting brain health.

Understanding necessary proteins and protein intake: Omega-3 fatty acids are vital for mood regulation. Fatty fish like salmon, walnuts, and chia seeds can provide up to 2,000 mg of omega-3s per serving, supporting brain health.

Stay hydrated: Aim for at least 8-10 glasses of water daily to combat dryness and support overall health. Proper hydration can influence energy levels and skin health.

Week 2: Regular Exercise

Regular exercise plays a key role in managing perimenopausal symptoms. In this week, focus on integrating physical activity into your routine to boost mood and energy.

Balanced workouts: Aim for 150 minutes of moderate aerobic activity weekly, combining brisk walking, cycling, or swimming with strength training twice a week. This regimen can enhance muscle mass and bone density, helping to combat osteoporosis, which affects nearly 40% of women post-menopause.

Mind-body practices: Activities like yoga and Pilates not only improve flexibility but also aid in stress reduction. Studies show that women participating in yoga report improved emotional well-being.

Establishing a consistent exercise routine can significantly enhance both physical and mental health during this time.

Week 3: Focus on Sleep Hygiene

Sleep difficulties are a common complaint during perimenopause. Improving your sleep habits is essential for restoring energy levels and mood balance.

Develop a consistent sleep routine: Noting bedtimes and wake times can help regulate your body’s internal clock. Aim for 7-9 hours of quality sleep each night.

Using supplements for better sleep: Supplementing for sleep involves using natural compounds like melatonin, magnesium, or Ashwaganda root to help regulate sleep cycles, reduce anxiety, and promote relaxation, supporting a more restful and restorative night’s sleep.

Limit screen exposure before bed: Reducing screen time helps boost melatonin, making it easier to fall asleep. Consider reading a book or listening to calming music instead.

Create a calming bedroom environment: Ensure your sleep space is dark, cool, and quiet. A small investment in blackout curtains or a white noise machine can vastly improve your sleep quality.

Prioritizing sleep hygiene can lead to improved daily functioning and a more positive mood.

Week 4: Stress Management Techniques

High-stress levels can worsen perimenopausal symptoms. The fourth week focuses on techniques to help manage stress effectively.

Mindfulness and meditation: Devote ten minutes each day to mindfulness exercises, which can promote relaxation. Research suggests that regular meditation can reduce anxiety by up to 30%.

Engage in relaxation techniques: Simple practices like deep breathing and progressive muscle relaxation help alleviate stress. Finding creative hobbies, such as painting or cooking, can also serve as effective stress relievers.

Using adaptogens for managing stress: Using adaptogens for managing stress involves incorporating natural herbs like Ashwagandha, Lion’s Mane, or Holy basil into your routine to help the body adapt to stressors, balance cortisol levels, and enhance resilience, promoting a sense of calm and mental clarity.

Taking time for your mental well-being can create a positive ripple effect across other life areas, enhancing your overall satisfaction.

Week 5: Integrate Functional Supplements and implement digital health

Functional medicine often incorporates supplements to aid health during perimenopause. In the fifth week, consider adding these to your regimen after consulting with a healthcare professional:

Vitamin D and Calcium: Both nutrients are vital for maintaining bone health, which is particularly important as estrogen levels fluctuate. Aim for 1,000 mg of calcium and 600-800 IU of vitamin D daily.

Magnesium: This mineral can help regulate mood and may assist with anxiety relief. Including foods like spinach and almonds can provide adequate magnesium intake.

Consider adaptogens: Herbs like ashwagandha and rhodiola help the body cope with stress and can balance hormones.

Implementing Digital Health: Digital health devices like the Oura Ring, Apple / Garmin Watch, and continuous glucose monitors offer a comprehensive view of your health by tracking sleep, activity, heart rate, and glucose levels. These tools enable personalized insights, helping you make informed lifestyle adjustments for better overall well-being and more proactive health management.

Always consult with a healthcare provider before introducing new supplements to ensure they meet your specific health needs.

Week 6: Aesthetics and Self-Care

Incorporating aesthetics and self-care into your routine can enhance emotional well-being. During the final week, focus on nurturing yourself.

Skincare routines: Choose products rich in antioxidants and hydrating agents to combat skin changes associated with perimenopause. Ingredients like hyaluronic acid can help maintain moisture levels in the skin.

Aesthetic treatments: Consider treatments such as facials, microneedling with PRP (platelet rich plasma), or neurotoxin and hyaluronic acid/prp fillers to rejuvenate your skin and boost your confidence. According to a survey, 80% of women report feeling more confident after aesthetic treatments.

Schedule time for relaxation: Prioritize self-care, whether it’s taking a bubble bath, enjoying a spa day, or simply sitting in silence with a cup of tea. Regularly dedicating time to yourself can foster a positive mindset.

Embracing self-care and aesthetics can transform your perception of this transitional phase, allowing you to carry yourself with renewed confidence.

Empowering Your Perimenopausal Journey

Managing perimenopause doesn’t have to be a daunting ordeal. This six-week roadmap offers a blend of functional medicine and aesthetics that can empower women to handle symptoms effectively. By emphasizing nutrition, exercise, sleep, stress management, functional supplements, and aesthetics, you can navigate this transformative phase with resilience and optimism.

Each woman’s journey through perimenopause is unique. Understanding your body’s needs and seeking professional guidance can lead to a more enjoyable experience. Embrace this transitional time and take steps that support your health and well-being.

Are you ready to embrace your health journey with personalized care and expert guidance? I’m here to support you every step of the way! Whether you’re experiencing perimenopause or simply looking to optimize your wellness, let’s work together to create a plan tailored just for you.

Scheduling an appointment is easy—just click the link below, and we’ll find a time that works perfectly for you. This is your chance to prioritize your health and well-being with the attention and care you deserve.

Don’t wait any longer to take control of your health journey. Reach out today to secure your appointment—I look forward to partnering with you on this path to vitality!

SPEAK SOON, FRIEND!

Isabel Bogdan, DNP, WHNP, MSCP