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Perimenopause Symptom Relief: Options to Make Better Choices


Are you tired of feeling like you're on an emotional roller coaster during perimenopause?

Do you wish you could find a better way to manage your symptoms?

In this video, we'll embark on a journey through the pros and cons of various treatments for perimenopause symptom relief. So you can make better choices and discover the relief that suits you best.

Plus, stick around until the end of the video for a special bonus – my tried-and-true tip, a little secret I typically reserve for my students.

My mission?

To equip you with a deeper understanding of your options and to help you make choices that will support your health and well-being. I always tell my students to select the ones that feel right for them. 

Lost in Information:

The hunt for ways to address perimenopause symptoms can feel like searching for a needle in a haystack. The web is inundated with information about supplements, herbs, diets, medications, and more. It’s enough to leave you feeling even more baffled as you grapple with your symptoms.

Can you relate?

If the world of perimenopause relief options has left you feeling disoriented and confused, you're not alone.

I've worked with countless women who've felt similarly lost. I understand the maze you're navigating and the challenges that come with this life stage.

That's why I'm here to provide you with a reliable, practical overview of both medical and natural treatments for perimenopause symptom relief.


Options for Relief:

Medical Treatment Options

Hormone Replacement Therapy (HRT):

HRT has been hailed as a game-changer for perimenopause symptom relief, but it's also a topic that's polarizing and hotly debated among experts.

So, what's the truth about HRT and its potential benefits and risks for women going through perimenopause?

HRT is a treatment that involves the use of hormones, such as estrogen and/or progesterone, to alleviate perimenopause symptoms.

HRT can provide fast relief for moderate to severe symptoms, improve bone density, and alleviate vaginal dryness and discomfort during sex. HRT can also improve mood and reduce anxiety and depression.

However, HRT may increase the risk of blood clots, stroke, breast cancer, heart disease, and gallbladder disease.

HRT may also cause weight gain, fluid retention, headache, and mood changes and interfere with natural hormone levels causing side effects such as nausea and bloating.

According to the North American Menopause Society, it is good to know that current practices begin HRT with the lowest effective dose for the shortest amount of time consistent with their individual goals.

Non-Hormonal Medications

These medications can provide relief for some perimenopause symptoms, such as hot flashes and mood swings. Some examples include antidepressants, gabapentin, and clonidine.

However, they may cause some side effects, such as dizziness, dry mouth, and constipation.

Clinicians will recommend an individualized plan for each woman. There is no “one size fits all” therapy.

Mayo Clinic suggests before deciding on any form of treatment, talk with your doctor about your options and the risks and benefits involved with each.

Have you already gone through some HRT or non-hormonal medications? What was your experience like? 


Natural Treatment 

Now let’s talk about varieties of natural remedies.


If you’re going through perimenopause, you may probably already be taking or thinking about supplementation. I don’t have to tell you there are so many options on the market.

With countless promotions and ads bombarding you, it can be tough to know which supplements are effective and safe.

Overall, supplements can provide a natural and alternative approach to perimenopause symptom relief.

However, it's important to note that not all supplements are created equal, not all supplements are regulated by the FDA, and the quality and effectiveness of supplements can vary.

It may interact with other medications and supplements, leading to adverse effects.

So before starting any new supplement regimen, it's important to talk to your healthcare provider to understand which supplements are safe and effective for your individual needs and can help you manage any potential interactions with other medications or health conditions.


While supplements can be a helpful way to manage perimenopause symptoms, they're not the only option.

So here are some alternative natural remedies for perimenopause symptom relief, along with their pros and cons.


Pros: Regular exercise can help improve mood, reduce stress, and alleviate hot flashes and other perimenopause symptoms. 

Exercise can also improve overall health, including cardiovascular health and bone density.

Cons: It can be challenging to find the time and motivation to exercise regularly, especially if you're experiencing fatigue or other symptoms. 

Some types of exercise, such as high-impact or strenuous exercise, may not be suitable for everyone.

Dietary changes

Pros: Dietary changes such as reducing caffeine and alcohol intake, increasing water consumption, and eating a balanced diet can help alleviate perimenopause symptoms and improve overall health.

Cons: It can be challenging to make dietary changes, especially if you have dietary restrictions or limited access to healthy foods. 

Some dietary changes may not provide immediate symptom relief.

Herbal remedies

Pros: Herbal remedies such as black cohosh, red clover, and dong quai can help alleviate hot flashes and other perimenopause symptoms.

These remedies are often available in supplement form, making them easy to take.

Cons: The quality and effectiveness of herbal remedies can vary, and some herbs may interact with medications or other health conditions. 

It's important to talk to a healthcare provider before using herbal remedies for perimenopause symptom relief.


Pros: Acupuncture involves the use of needles to stimulate specific points on the body and can help alleviate perimenopause symptoms such as hot flashes and insomnia.

Acupuncture is generally considered safe and has few side effects.

Cons: Acupuncture may not be effective for everyone and may require multiple sessions to achieve symptom relief.

Some people may be hesitant to try acupuncture due to a fear of needles.

Mind-body techniques:

Pros: Mind-body techniques such as yoga and meditation can help reduce stress, improve mood, and alleviate hot flashes and other perimenopause symptoms. 

These techniques can also improve overall health and well-being.

Cons: It can take time and practice to learn these techniques effectively, and they may not be effective for everyone. Some mind-body techniques may require specialized instruction or equipment.

Have you ever tried any of these techniques? What was your experience like?

My Best Tip:

As an added treat, I'm unveiling a secret that's been the silver lining for many of my students. It's a fresh approach to perimenopause symptom relief – one that's free of unwanted side effects.

This secret?

It's all about embracing the power of deep breathing. Think of it as the foundation of your revitalization.

As my students have discovered, this simple practice – often overlooked – can usher in relaxation and renewed energy. Jane's story is a testament to this revelation. Thanks to this natural method, she bid farewell to the weight of perimenopause.

The best part?

There are no strings attached, no unpleasant side effects. In fact, the only “side effect” is that you feel remarkably better.


Let’s Breathe Together:

To give you just a taste of this revitalizing technique, let's embark on a Miyako Minute.

Ready? Imagine this as squeezing a drop of lemon juice into your day, infusing it with vitality.

For the next 17 seconds, focus on your breath. Inhale through your nose, as if drawing energy from the earth like a mighty tree.

Let’s take three deep breaths together – inhale through your nose, and exhale through your mouth. Feel the weight lifting off your shoulders.

What have you felt?

Remember that you can always allow yourself to start shifting your focus to feel better with 1 minute of Miyako breathing. 


Empower Your Prime:

Isn't it high time we shattered the myth that our prime days are behind us due to perimenopause?

It’s simply not true!

Why? Because I, a woman at 60, feel like I'm just getting started. If I can embrace this stage with energy and enthusiasm, so can you! 😃 I envision a world where women like you, from all corners of the globe, reverse the clock and revel in renewed vitality.

How? By tapping into the fountain of inner youth within us.💃

Are you ready to ignite this prime season of your life and achieve amazing things? Let’s get healthy, stay fit, and make your dreams a reality.

Looking for natural relief from perimenopause symptoms? Get my FREE Guide and unlock the secrets to reclaiming your vitality!

Grab your FREE Guide here:


National Cancer Institute. (2021). Menopausal Hormone Therapy and Cancer Risk.

The North American Menopause Society. (2022). Hormone Therapy: Benefits, Risks, and Options.

Office on Women's Health. (2021). Menopause Treatment.