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Perimenopause and menopause are natural biological transitions — but that doesn't mean you have to navigate them without support.
This guide offers a clear, evidence-based framework for understanding what's happening in your body and how to support it, whether alongside conventional care or as a complementary approach.
Inside, you'll find:
Understanding the Transition — What's really going on with progesterone, oestrogen, and testosterone as they shift, and a breakdown of the four stages: very early perimenopause, early perimenopause, late perimenopause, and menopause itself
Common Symptoms — A full symptom map across brain, cardiovascular, reproductive, bone & muscle, hair & skin, thyroid & metabolic, hormonal & vasomotor, and urogenital categories, so you can recognise what's connected to this life stage
The Four-Step Support Toolkit — Test, Nutrition, Herbal Medicine, and Bone Density/Brain Health/Lifestyle, explained in practical detail
Testing — The difference between naturopath functional testing (salivary hormones, DUTCH test, comprehensive thyroid panels, HTMA, microbiome mapping) and standard GP testing (FSH/LH, thyroid panel, iron studies, lipids), so you know what to ask for and why
Nutrition & Supplementation — A detailed nutrient-by-nutrient guide (calcium, magnesium, vitamin D, omega-3, iron, zinc, B vitamins, vitamin E, phytoestrogens, isoflavones, NAC, selenium, vitamin A) with food sources, why each matters, plus the case for a Mediterranean-style diet and a full menopause-focused shopping list
Herbal Medicine — An evidence-based rundown of black cohosh, sage, chaste tree, wild yam, Korean ginseng, ashwagandha, red clover, turmeric, shatavari, kava kava, and lavender
Bone Density, Exercise & Brain Health — Why strength training becomes non-negotiable during this transition, plus targeted nutrients and habits for protecting bones and cognitive function
Symptom Spotlights — Deep dives into hot flashes, fatigue, weight gain, and mood swings, each with contributing factors, diet and lifestyle support, and quick-relief strategies
Other Support Tools — Guidance on mental health support, pelvic floor physiotherapy, acupuncture, menopause-focused fitness training, and relaxation practices
Written by Brooke Eli Cuman, a licensed naturopath specialising in women's health, this guide reframes menopause not as something to "fix," but as a life stage to be supported — with practical, research-backed tools at every step.
Perimenopause and menopause are natural biological transitions — but that doesn't mean you have to navigate them without support.
This guide offers a clear, evidence-based framework for understanding what's happening in your body and how to support it, whether alongside conventional care or as a complementary approach.
Inside, you'll find:
Understanding the Transition — What's really going on with progesterone, oestrogen, and testosterone as they shift, and a breakdown of the four stages: very early perimenopause, early perimenopause, late perimenopause, and menopause itself
Common Symptoms — A full symptom map across brain, cardiovascular, reproductive, bone & muscle, hair & skin, thyroid & metabolic, hormonal & vasomotor, and urogenital categories, so you can recognise what's connected to this life stage
The Four-Step Support Toolkit — Test, Nutrition, Herbal Medicine, and Bone Density/Brain Health/Lifestyle, explained in practical detail
Testing — The difference between naturopath functional testing (salivary hormones, DUTCH test, comprehensive thyroid panels, HTMA, microbiome mapping) and standard GP testing (FSH/LH, thyroid panel, iron studies, lipids), so you know what to ask for and why
Nutrition & Supplementation — A detailed nutrient-by-nutrient guide (calcium, magnesium, vitamin D, omega-3, iron, zinc, B vitamins, vitamin E, phytoestrogens, isoflavones, NAC, selenium, vitamin A) with food sources, why each matters, plus the case for a Mediterranean-style diet and a full menopause-focused shopping list
Herbal Medicine — An evidence-based rundown of black cohosh, sage, chaste tree, wild yam, Korean ginseng, ashwagandha, red clover, turmeric, shatavari, kava kava, and lavender
Bone Density, Exercise & Brain Health — Why strength training becomes non-negotiable during this transition, plus targeted nutrients and habits for protecting bones and cognitive function
Symptom Spotlights — Deep dives into hot flashes, fatigue, weight gain, and mood swings, each with contributing factors, diet and lifestyle support, and quick-relief strategies
Other Support Tools — Guidance on mental health support, pelvic floor physiotherapy, acupuncture, menopause-focused fitness training, and relaxation practices
Written by Brooke Eli Cuman, a licensed naturopath specialising in women's health, this guide reframes menopause not as something to "fix," but as a life stage to be supported — with practical, research-backed tools at every step.