10 Menopause Tips From A Naturopathic Physician

10 Menopause Tips From A Naturopathic Physician

Discover menopause tips from a naturopathic physician: a blend of modern medicine with traditional natural approaches 

I’m a naturopathic physician, and over the years, I’ve been called everything from a naturalist to a neuropathic doctor. In case you don’t know, naturopathic medicine focuses on holistic, proactive medicine. Licensed naturopathic physicians (NDs), such as myself, look for the underlying causes of disease and facilitate the body’s innate ability to restore optimal health with the use of a more natural approach. We view the patient as an interrelated system (a whole person) rather than separate parts, and we use treatment protocols that minimize the risk of harm.

Besides taking the time to carefully and fully assess a patient’s problem, naturopathic physicians understand the language of conventional medicine, so we can, like conventionally trained doctors, diagnose health conditions, order labs and prescribe certain medications (some states’ scope is a little different). We teach our patients to use diet, exercise, lifestyle changes and cutting edge natural therapies to enhance their bodies’ ability to fight disease. Naturopathic physicians’ comprehensive treatment plans blend the best of modern medical science and traditional natural medical approaches to not only treat disease, but to also restore health. We treat all medical conditions and people of all ages. Visit www.naturopathic.org to learn more.

Here are my Top Ten Tips for Women Approaching Menopause

1. Test your hormone levels. As we age, our symphony of hormones changes. Some hormones drop while others increase, and this can lead to a number of symptoms from hot flashes, insomnia, and moodiness to poor memory, fatigue, low libido and weight gain. It is often helpful to have your adrenal (cortisol), sex hormones (such as estrogen, progesterone and testosterone) and thyroid hormones tested.

2. Find a qualified healthcare provider who can perform physical exams, order tests and create a customized wellness program to manage your symptoms and reduce your risk for chronic diseases.

Environmental chemicals disrupt hormone function and worsen symptoms

3. Eat a well-balanced, nutrient-rich diet to improve cellular and organ function. Focus your diet on whole foods like fresh fruits and veggies, whole grains, nuts and seeds and legumes that fuel your body rather than processed and packaged foods. For example, a great meal is a salad with a variety of fresh vegetables and a healthy protein source such as organic meat (3 – 4 oz) or non-meat sources like legumes and nuts and seeds.

4. Reduce exposures to toxins in your air, water and food. Chemicals in our environmental called EDCs (Endocrine Disrupting Chemicals) interfere with hormone function and worsen perimenopausal symptoms. EDCs are in certain plastics, pesticides, cleaning products, and skin care products. Organic and GMO-free foods reduce your exposure to pesticides. Foods like onions, garlic, broccoli, and kale support liver detoxification while sugar, alcohol, caffeine and processed foods slow it down. Certain herbs and nutrients such as milk thistle and Vitamin C (increases glutathione levels) can also help.

5. Consider supplements for symptoms such as irregular cycles to balance progesterone and estrogen. An example is the herb Chaste Tree Berry. If you are having hot flashes and other perimenopausal symptoms, consider herbs such as Black Cohosh and Maca.

6. Correct nutritional deficiencies with a nutrient-rich diet and high quality dietary supplements. Talk with your health care provider about nutrients such as calcium, magnesium, vitamin D3 and vitamin K for bone support.

7. Create a daily stress management routine. Stress lowering techniques such as meditation and breath-work help balance our stress hormone cortisol and help elevate our mood-enhancing neurotransmitters.

8. Maintain a daily exercise routine. Aim for at least 30 minutes daily of some movement (depending on your current level of fitness). Keep in mind that too much exercise can also increase stress and cortisol; so listen to your body.

9. Get a good night’s sleep. Adequate sleep, 7 to 8 hours per night, helps us maintain balanced hormones and mood.

10. Transform bad habits into healthier ones and revitalize your health. Sign up for my 21-Day Healthy Habits Challenge – (http://21dayhealthyhabitschallenge.com/). And register on my website for my newsletter containing valuable health tips, tips and interviews http://www.drtrevorcates.com.


Dr. Trevor Cates is the preferred naturopathic physician for the Waldorf Astoria Park City Spa. She was appointed by former Governor Arnold Schwarzenegger to California’s Bureau of Naturopathic Medicine Advisory Council and has served on the board of the American Association of Naturopathic Physicians. Click Here to find out more.