👋 Hormone Health Series: What You Need to Know- Menopause & Perimenopause

 

👋 Meet Gina – Your Wellness Partner

Hi! I’m Gina Cuneo-Ramos, a board-certified Family Nurse Practitioner based in New York. With over 30 years of nursing experience and a deep passion for holistic care, I’ve dedicated my practice to helping individuals thrive through every stage of life. My focus is on nutrition, lifestyle medicine, wellness, and hormone balance—including Menopause, Perimenopause, PCOS, and PMDD.

Here on the blog, I blend science with compassion to deliver real-life strategies that support your health journey—whether you're navigating midlife changes, managing metabolic health, or optimizing your wellness on GLP-1 medications. My goal is simple: to Engage, Educate, and Empower you with tools that make feeling your best achievable and sustainable.

Welcome to a space where your health is seen, supported, and celebrated.

🌿 Welcome to the Nourished & Balanced Life BlogWhere Wellness Meets Hormone Health

Menopause & Perimenopause: Easing the Transition

Common Symptoms: Hot flashes, mood swings, weight gain, sleep disturbances

Nutritional Tips:

1. Focus on calcium-rich foods (e.g., leafy greens, almonds, chia seeds)
2. Add phytoestrogens: flaxseed, soy, lentils
3. Reduce added sugars and alcohol
   
4. Lifestyle: Strength training 2-3x/week, prioritize sleep hygiene
   
5. Recipe Highlight: Roasted Salmon with Lemon-Dill Quinoa & Steamed Kale

Why Calcium Matters in Early Menopause

1. Estrogen Protects Bones
   
2. Estrogen plays a crucial role in maintaining bone density. During early menopause, the drop in estrogen accelerates bone loss, increasing the risk of osteopenia and osteoporosis.
3. Bone Loss Can Begin Rapidly
   
4. Women can lose up to 20% of their bone density in the 5–7 years following menopause onset, making it essential to have a strong nutritional foundation early.
5. Calcium Supports Bone Regeneration
   
6. Calcium is a major building block of bone. Without enough calcium in the diet, the body draws it from bones, weakening them over time.
7. Daily Needs Increase
   
8. Women in early menopause should aim for 1,200 mg of calcium per day through food sources or supplements, as needed.
9. Best Sources Include:
10. Leafy greens (collards, kale, bok choy)
11. Sardines or salmon with bones
12. Calcium-fortified plant milks or orange juice
13. Almonds, tofu, chia seeds
14. Why Phytoestrogens Matter in Menopause:
    
15. During perimenopause and menopause, your body’s natural estrogen levels drop, leading to symptoms such as hot flashes, mood swings, vaginal dryness, and changes in bone density. Phytoestrogens are naturally occurring plant compounds that can weakly mimic estrogen in the body, offering a gentle way to support hormonal balance without the intensity of synthetic hormones.
16. Benefits of Phytoestrogens in This Life Stage:
17. Help reduce vasomotor symptoms like hot flashes and night sweats
18. May improve bone health and reduce the risk of osteoporosis
19. Support cardiovascular health by improving lipid profiles
20. May help with skin elasticity and vaginal health 
21. Top Food Sources of Phytoestrogens:
22. Flaxseeds (rich in lignans)
23. Soy products (tofu, tempeh, edamame, soy milk)
24. Lentils, chickpeas, and other legumes
25. Alfalfa sprouts, oats, apples, and berries
26. Sesame seeds and sunflower seeds
27. Be Cautious of Xenoestrogens
    
28. While phytoestrogens are beneficial plant compounds, xenoestrogens are harmful synthetic or chemical compounds found in some skincare products, plastics, cosmetics, and household cleaners. These can disrupt your endocrine system and worsen hormone imbalances.
29. Common Sources of Xenoestrogens:
30. Parabens and phthalates in lotions, shampoos, and cosmetics
31. BPA in plastics and canned food linings
32. Fragrance chemicals in perfumes, air fresheners, and cleaning sprays
33. Pesticides and herbicides on conventionally grown produce
34.  Tips to Reduce Xenoestrogen Exposure:
35. Choose fragrance-free containers instead of plastic
36. Switch to clean, non-toxic household cleaners 
37. Look for organic or EWG certified skincare brands 

Why Reduce Alcohol and Sugar in Perimenopause and Menopause:

As estrogen levels decline during perimenopause and menopause, the body becomes more sensitive to blood sugar fluctuations and inflammation. Excess sugar can contribute to insulin resistance, weight gain (especially abdominal fat), and increased hot flashes. Alcohol, meanwhile, can disrupt sleep, worsen night sweats, increase anxiety, and burden the liver—which plays a crucial role in hormone metabolism. Both substances can aggravate hormonal symptoms and interfere with achieving balance. Reducing alcohol and added sugars supports steadier energy, improved mood, better sleep, and healthier weight management during this transitional time.

Why Strength Training 2–3 Times a Week Is Essential in Midlife

As estrogen levels decline during perimenopause and menopause, women face an increased risk of bone loss, muscle mass reduction, weight gain, and metabolic slowdown. Strength training offers a powerful, natural intervention to counter these effects.

Benefits of Regular Strength Training:

1. 🦴 Preserves Bone Density – Reduces the risk of osteoporosis and fractures
2. 💪 Maintains Muscle Mass – Helps prevent age-related muscle loss (sarcopenia)
3. 🔥 Boosts Metabolism – More muscle means more calories burned at rest
4. ❤️ Improves Insulin Sensitivity – Helps regulate blood sugar and supports weight management
5. 🧠 Enhances Mood & Cognitive Function – Strength training is linked to lower rates of anxiety and depression
6. 🛌 Promotes Better Sleep – Regular resistance workouts improve sleep quality and reduce night sweats

You don’t need a gym—bodyweight exercises, resistance bands, and dumbbells at home are highly effective. Just 2–3 sessions per week can make a profound difference in how you feel and function through menopause and beyond.

🥗 Roasted Salmon with Lemon-Dill Quinoa & Steamed Kale

🐟 Ingredients (Serves 2)

For the Salmon:

1. 2 salmon fillets (4–6 oz each, skin on or off)
2. 1 tbsp olive oil
3. 1 clove garlic, minced
4. Juice of ½ lemon
5. Zest of ½ lemon
6. 1 tbsp fresh dill (or 1 tsp dried)
7. Salt and pepper to taste

For the Quinoa:

1. ½ cup uncooked quinoa
2. 1 cup low-sodium vegetable or chicken broth (or water)
3. Juice of ½ lemon
4. 1 tbsp chopped fresh dill
5. 1 tsp olive oil
6. Pinch of sea salt

For the Kale:

1. 3 cups chopped kale (stems removed)
2. 1 tsp olive oil or a squeeze of lemon
3. Optional: pinch of sea salt or garlic powder

🍽️ Instructions

1. Prepare the Quinoa
2. Rinse quinoa in a fine mesh strainer.
3. Bring broth or water to a boil, add quinoa, and reduce to a simmer.
4. Cover and cook for 15 minutes or until liquid is absorbed.
5. Fluff with a fork and stir in lemon juice, dill, olive oil, and a pinch of salt.
6. Roast the Salmon
7. Preheat oven to 400°F (200°C).
8. Line a baking sheet with parchment paper.
9. In a small bowl, mix olive oil, garlic, lemon juice, lemon zest, dill, salt, and pepper.
10. Brush mixture onto salmon fillets.
11. Bake for 12–15 minutes, or until the salmon flakes easily with a fork.
12. i prefer to create foil packets to bake my salmon.
13. Steam the Kale
14. While salmon roasts, steam kale in a pan with 2–3 tbsp water for 3–4 minutes until tender but bright green.
15. Drizzle with olive oil or a squeeze of lemon before serving.

💡 Nutrition Notes

1. High in omega-3s (anti-inflammatory, hormone-supportive)
2. Quinoa provides complete plant-based protein and fiber
3. Kale is rich in calcium, vitamin K, and antioxidants

Disclaimer:

This blog post was formatted with the assistance of AI technology; however, all content and ideas presented are original and authored by me.