January is Thyroid Awareness Month, making it the perfect time to talk about a small gland that has a big impact on how your body functions — including digestion.

Menopause marks a significant transition in a woman’s life, with changes that impact both physical and emotional well-being. While hormonal shifts contribute to a range of symptoms, adopting key lifestyle habits can help mitigate these effects and improve overall health. Focusing on lifestyle interventions, such as resistance training, quality sleep, and targeted supplementation, may offer substantial benefits during this phase of life.

Menopause is a natural biological process that occurs in stages, marking the cessation of menstruation and the end of a woman’s reproductive years. The timing, duration, and progression of these stages vary considerably from person to person. Despite growing research, there is still much to learn about the nuances of menopause. A simplified summary of the stages of menopause are as follows:

Nutritional strategies play a pivotal role in supporting the physiological changes associated with menopause. During menopause, ovarian estrogen production declines and eventually stops all together, many women experience a variety of symptoms—including hot flashes, sleep disturbances, mood fluctuations, and increased risk of osteoporosis and cardiovascular disease. Research indicates that targeted nutritional interventions can modulate symptom severity and contribute to overall well-being during this transition. Below are five scientifically supported nutrition strategies to support the menopausal transition.

Living with endometriosis can be overwhelming—physically, emotionally, and mentally. While lifestyle and nutrition strategies offer important relief, there are times when managing symptoms on your own isn’t enough. At times, we often see clients wait too long to seek extra help, hoping symptoms will improve on their own. The truth is: asking for support is not a sign of weakness—it’s a vital step in managing this complex condition.

When managing endometriosis, food and lifestyle are the foundation of symptom relief—but for some women, targeted supplementation can provide additional support. Supplements aren't a substitute for medical treatment or a healthy diet, but they can help fill nutritional gaps, reduce inflammation, and support hormone balance. We always recommend a personalized approach when considering supplements, but there are a few that consistently show promise in supporting those with endometriosis.

Living with endometriosis means managing more than just physical pain—it often involves navigating fatigue, digestive issues, and emotional stress. While nutrition plays a key role in reducing inflammation and supporting hormone balance, lifestyle habits are just as important. We often encourage clients to take a whole-body approach to managing endometriosis. The right routines and habits can make a real difference in how you feel day to day.

Eating with endometriosis doesn’t have to feel restrictive or complicated—it means choosing foods that support your hormones, reduce inflammation, and help you feel your best. We guide clients through what a balanced, endometriosis-friendly day of eating might look like. Below is a sample day that aligns with anti-inflammatory nutrition principles and supports gut and hormonal health.

Endometriosis is a chronic, inflammatory condition that can impact much more than reproductive health. From digestive discomfort to fatigue and pelvic pain, the symptoms can be overwhelming. While food can’t cure endometriosis, it can play a meaningful role in symptom management. We work closely with women to use nutrition as a supportive tool to help reduce inflammation and improve overall wellness.

Endometriosis is a chronic, often painful condition that affects roughly 1 in 10 women of reproductive age. As registered dietitians, we work with many women navigating this diagnosis, and one of the most common questions we receive is: What exactly is endometriosis?

Perimenopause is a natural transition that every woman goes through, marking the time leading up to menopause. During this period, hormonal fluctuations can cause a variety of symptoms such as hot flashes, mood swings, sleep disturbances, and weight gain. One of the most effective ways to manage these symptoms is through balanced eating. Nutrient-dense foods can support hormonal balance, reduce inflammation, and improve overall well-being.

As nutrition experts specializing in gut and hormone health, we know that perimenopause brings a wave of changes that can affect overall well-being—including intimate health. 

To shed light on this important issue, I’m excited to feature a guest post from Dr. Maryssa Steffen, PT, DPT, Board-Certified Pelvic Health Specialist, who will be diving into the causes of pain during sex in perimenopause and what you can do to find relief. Whether you’re experiencing this yourself or supporting a loved one, this post offers valuable insights and solutions to help navigate this stage with confidence and comfort.

With festive gatherings, rich foods, and increased stress, it’s easy for hormone health to take a backseat. Hormones play a vital role in our overall well-being, influencing everything from mood and energy levels to metabolism and immune function. Here are some strategies to support your hormone health during the holidays, helping you enjoy the season while feeling your best.

You may have heard of natural herbal supplements for menopausal support, but there is so much information out there!! Truly there are hundreds of natural alternatives to support symptoms at all stages of menopause, but the research on many of these supplements is either mixed or lacking. With the abundance of information available, we are here to assist you in determining which supplements are best for you. Herbal remedies have been around for thousands of years. Before medication, people turned to herbs for their health and even reproductive system. Herbs have also shown to help with decreasing menopausal symptoms such as hot flashes, sleep disturbances and psychological changes. The herbal products below may be beneficial for most experiencing menopausal symptoms.

While eating a balanced meal, exercising, and reducing stress are all beneficial for menopause, supplementation may also alleviate symptoms. There are hundreds of natural alternatives to support symptoms at all stages of menopause, but the research on many of these supplements is either mixed or lacking. With the wide spread information available, we aim to help you navigate which supplements may be best for you. The products below may be beneficial for most experiencing menopausal symptoms.

Nutrition and lifestyle changes made during menopause can help decrease risk factors and symptoms while transitioning to menopause. As a reminder, menopause symptoms include hot flashes, night sweats, dry skin, hair loss, and psychological changes. In addition to these symptoms, there is a high risk for metabolic disorders, cardiac disease, osteoporosis, and sarcopenia. Check out our latest blog “Deep dive into menopause” where we take an indepth look at what menopause is and what causes it. Since there are so many diets out there, it can be confusing as to where to start. One simple approach is to aim for balanced meals throughout the day. Other helpful tips include implementing lifestyle factors such as getting a good night's rest, moving your body, taking breaks, and setting time aside for yourself.

Before the 19th century, life expectancy rarely exceeded 40-50 years, making it difficult to even understand menopause as a phase of life. Today, menopause remains an awkward topic, often avoided in discussions, leaving many to experience symptoms in silence. Recently, however, those in the perimenopause, menopause, and postmenopausal stages are feeling more comfortable discussing their experiences. This growing openness is driving increased interest, conversation, and research in the area. While there is still much to learn about menopause and its treatment, we aim to normalize the conversation and provide support to those experiencing it.

Although we can support mental health through nutrition and lifestyle, sometimes some additional support is needed. This is where supplements may be beneficial in mood enhancement, particularly for calming. Supplements for mood support can range between herbs, vitamins, and other compounds. It is important to note that use of traditional medications to support mental health may interact with supplementation, therefore, it is important to consult a medical professional or healthcare provider for your individualized use of supplements to support mental health. That being said, here are our top supplements for calming the mind and body and supporting a healthy mood.

We often only discuss the physical benefits of improving your dietary patterns, but did you know that nutrition can impact your mental health too? It's true! There is a strong connection between your gut environment and brain through what is scientifically known as the enteric nervous system. Because of the strong connection between the brain and the gastrointestinal tract, feeding your body with mood boosting food may improve mental health and overall motivation to achieve health goals.

Metabolic and bariatric surgery impacts hormone health in a variety of ways. Adipose or fat tissue plays a large part in endocrine system function and hormone communication. Changes in weight after surgery can disrupt hormone balance overall. In addition, gut hormones such as leptin and ghrelin, which impact hunger and fullness cues are impacted due to absorption and anatomical changes. Metabolic and bariatric surgery often improves hormonal functioning such as blood glucose control and sex hormones, however, if imbalance was present before surgery we may still need to dive deeper.