The shift into perimenopause and menopause often arrives like a quiet tide, changing everything beneath the surface before most people even realize it. For many women, it starts subtly—trouble sleeping, unexpected mood swings, changes in digestion, or periods that arrive unpredictably. Others may feel like their bodies no longer respond the way they used to. But the truth is, these changes don’t mean something is wrong—they’re signals. They’re the body’s way of asking for more attention, more support, and a different kind of care.
Natural therapies have long played a part in helping ease this transition. From nourishing herbs to replenishing IV support, and from hormone-balancing foods to calming stress practices, there are ways to work with the body rather than against it. At Avena Natural Health, the focus is on identifying what the body needs now—not what worked a decade ago, and not what someone else is doing. These personalized approaches can make all the difference in how someone feels day to day.
Here’s a deeper look at the most natural ways to support your body through this season of change—while staying grounded, balanced, and fully in tune.
Hormonal Balance Starts With The Gut And Liver
During perimenopause and menopause, the body begins shifting how it processes estrogen, progesterone, and other hormones. The liver plays a big part in filtering and breaking down these compounds, and if it’s overworked or undernourished, symptoms can show up faster and feel more intense. Bloating, fatigue, and even anxiety can often be traced back to sluggish digestion or poor elimination. That’s why diet matters so much right now, especially when it comes to fiber, hydration, and liver-supportive foods like leafy greens, beets, and cruciferous vegetables.
But sometimes food alone isn’t enough to keep the system humming. Herbal support may be recommended to nudge the liver into a better rhythm—things like milk thistle, dandelion root, or burdock can be incredibly gentle yet effective. Supporting gut health also becomes essential here, not just for digestion, but for hormone recycling and emotional stability too. Daily movement, herbal teas, and probiotic-rich foods can help keep things flowing.
In many cases, women choose to schedule naturopathic consultations in San Diego to go deeper into what’s going on behind the scenes. Testing, symptom tracking, and a full-body approach can bring clarity when things feel out of sync. Instead of relying on guesswork, women are able to understand exactly what their bodies need and how to support those needs naturally, often without pharmaceuticals.
Sleep, Stress, And The Nervous System Connection
Insomnia isn’t just frustrating—it can turn everything else into a harder climb. Without restful sleep, hormones continue to spiral, the brain gets foggy, and even the most well-intentioned health routines start to feel impossible. Many women in perimenopause report waking up around 3 a.m. night after night, or falling asleep easily but waking up drenched in sweat. It’s more than just an inconvenience; it’s the nervous system asking for help.
This is where calming practices like breathwork, yoga nidra, and magnesium baths start to feel less like luxuries and more like non-negotiables. Adaptogenic herbs—like ashwagandha and holy basil—can also offer steady support, working in the background to keep cortisol in check and moods more even. That sense of emotional whiplash, where everything feels overwhelming one minute and flat the next, is often a sign of adrenal fatigue and nervous system dysregulation.
In some cases, IV therapy in San Diego can be a powerful addition to this healing path. When the body is depleted, especially of key nutrients like magnesium, B vitamins, or vitamin C, even the best food and supplements can take time to catch up. Direct infusions help the body absorb what it needs quickly and efficiently, offering a kind of reset from the inside out. This is particularly helpful when energy is low and stress feels high.
At Avena Natural Health, these IV therapies are often used as part of a broader wellness plan, tailored specifically to each woman’s symptoms and goals. It’s never about just patching symptoms—it’s about restoring balance at the root.
Supporting Skin, Joints, And Muscle As Estrogen Drops
It’s easy to overlook how many roles estrogen plays until it starts to decline. It doesn’t just regulate periods or fertility—it keeps the skin plump, supports collagen, helps joints stay fluid, and even plays a role in muscle tone and strength. So when estrogen dips during perimenopause and menopause, it’s not uncommon to see skin become drier, joints more sensitive, and strength or flexibility take a hit. But there are natural ways to help the body adjust.
Collagen-rich broths, omega-3 fats from things like flax or chia, and plenty of hydration are great starting points. But adding resistance-based movement, even just light weightlifting or yoga, signals the body to keep building strength. This not only helps with bone density but boosts metabolism and mood as well.
Topical support also matters. Using clean, non-toxic oils or plant-based creams with ingredients like evening primrose or calendula can ease dryness without throwing the skin’s balance off. Avena’s naturopaths often incorporate personalized skincare and supplement recommendations as part of broader wellness plans—because what’s happening on the outside is often connected to what’s happening inside.
When joints feel stiff or painful, inflammatory foods might be playing a role too. Sugar, alcohol, and processed foods tend to flare symptoms, while anti-inflammatory herbs like turmeric and ginger can gently reduce discomfort over time. And for those dealing with deep fatigue or joint stiffness that lingers, naturopathic doctors in San Diego may recommend therapies like IV nutrient infusions to help speed recovery and increase resilience.
Emotional Resilience And Community Support Matter More Than Ever
There’s a lot that happens under the surface during perimenopause and menopause. It’s not just about hormones—it’s about identity, transitions, and sometimes even grief. Kids grow up, parents age, bodies change, and for many women, this phase feels like standing at a crossroads with no clear map. That’s why emotional resilience is just as important as physical health.
Whether it’s therapy, spiritual connection, journaling, or joining a support group, having space to be seen and heard makes a difference. Too often, women feel like they have to “push through” or ignore their symptoms to keep up with life. But the truth is, slowing down and listening to what the body and spirit are saying can lead to a deeper sense of peace. It can also reveal paths that weren’t obvious before.
Natural Balance; Holstic Support
Avena Natural Health often encourages a holistic view of care, one that includes emotional wellness, not as an afterthought but as part of the plan from the beginning. Hormone balance isn’t just physical—it’s deeply emotional. And when women feel supported in every layer of their being, healing begins to feel possible again.
Consultations often include conversations around life changes, stressors, and ways to create daily rituals that restore calm. Whether it’s a morning tea routine, a movement practice, or even a quiet walk each evening, these habits add up. They help women feel like they’re back in the driver’s seat of their own bodies and lives.
Natural healing isn’t about rushing to fix—it’s about finding what feels right and building from there.
Perimenopause and menopause aren’t problems to fix—they’re transitions to be supported. With the right care, the right knowledge, and the right team behind you, this season can be one of empowerment, renewal, and deep restoration.
Media Credit: All photos licensed from Adobe.
Dr. Laura Kostrzewski, a San Diego native, completed her undergraduate degree at California Polytechnic State University, earning a BS in animal science with minors in Spanish and Psychology. She then earned her Multiple Subject Teaching Credential and taught fifth grade in the central coast of California for two years. After being extremely involved in her grandfather’s journey with Parkinson’s disease and end-of-life care, Dr. Kostrzewski decided to move back to San Diego and enroll at Bastyr University California. Dr. Kostrzewski received her doctorate in Naturopathic Medicine from Bastyr University California in June of 2019, and then went on to complete her residency at Bastyr. Before AVENA Wellness, DR. K started her own private practice, focusing on management of neurodegenerative conditions, and continued teaching at Bastyr as adjunct faculty, until founding Avena Health.