Unlock the secret to a clearer mind during perimenopause and menopause. Our latest article delves into the causes of brain fog—a common cognitive issue affecting many women during this transition. Learn about the crucial role hormones play in brain health and discover actionable strategies to alleviate brain fog. From hormone therapy and supplements like Ginkgo biloba and omega-3 fatty acids to lifestyle modifications including diet, exercise, and stress management, we provide a comprehensive guide to help you regain clarity and focus. Dive into our research-backed insights and tips to navigate menopause with confidence and cognitive ease.

Learn about intermittent fasting for women over 40 in our comprehensive guide. Learn how this popular dietary approach, which alternates between periods of fasting and eating, can offer significant health benefits including hormone regulation, improved insulin sensitivity, and weight loss. We explore the science behind fasting's impact on cellular regeneration, metabolic health, and brain function, providing insights into how intermittent fasting can reduce inflammation, enhance immune function, and potentially reduce the risk of chronic diseases. Whether you're new to intermittent fasting or looking to refine your strategy, our guide is an essential resource for women over 40 seeking to enhance their health and lifestyle.

The recent review by Brown et al. (2024) in The Lancet, which challenges the notion of an increased risk for depressive symptoms during the menopause transition based solely on the criteria for major depressive disorder, highlights a crucial oversight in understanding the mental health complexities associated with this pivotal stage in a woman's life. This narrow focus disregards a spectrum of mental health challenges that, while not always fitting neatly within the confines of major depressive disorder, significantly impact the wellbeing of many women navigating the menopausal transition. In clinical practice, the narratives of women expressing feelings of not being themselves or sensing that something is amiss are far too common, reflecting a broader range of emotional disturbances such as anxiety, irritability, and transient depressive moods.

Heart rate variability is a key indicator of health, and monitoring your HRV during perimenopause provides valuable insights into your autonomic nervous system function. Decreases in estrogen and progesterone during perimenopause can contribute to increased sympathetic tone and decreasing heart rate variability. This results in increased risk of cardiovascular events. Paying attention to your heart rate variability is a key metric to monitoring your health and longevity.

Explore the pivotal role of estrogen in muscle strength and how to prevent sarcopenia during perimenopause in our comprehensive blog. As women transition through perimenopause, they face fluctuating hormone levels, including a decline in estrogen and progesterone, impacting their muscle strength and overall health. We discuss maintaining muscle mass, risks, and broader implications of sarcopenia, and why it's a significant concern for women's health during this stage. We offer actionable strategies for sarcopenia prevention and management, emphasizing the importance of strength training, adequate protein intake, and the benefits of counting macros for optimizing nutrition and muscle health.

Perimenopause represents a pivotal stage in a woman's life, typically occurring from the late 30s to early 50s, marked by significant hormonal shifts that can profoundly affect health and well-being. This period is crucial for taking proactive steps to prevent chronic diseases such as osteoporosis, heart disease, and cognitive decline. A holistic approach, integrating lifestyle, functional, and conventional medicine, is essential for managing the physical, emotional, and mental changes during perimenopause.

Explore the essential guide to understanding and managing estrogen dominance with 'Mastering Hormone Health: A Doctor's Guide to Conquering Estrogen Dominance.' Dr. Sarah Bonza, blending conventional and functional medicine insights, unravels the complexities of perimenopause symptoms caused by estrogen imbalance. Discover the critical role of diet, lifestyle, and liver detoxification in restoring hormonal harmony. Learn about the impact of fiber-rich foods, cruciferous vegetables, and gut health on estrogen metabolism. This comprehensive blog empowers women in their 40s and 50s to navigate through perimenopause with knowledge and confidence, offering practical solutions for a balanced and healthy life. Embrace your journey to hormonal balance with expert advice and proactive steps towards wellness.

Menopause symptoms, especially hot flashes are worsening. Learn what you can do to find relief. Dr. Bonza covers remedies including lifestyle habits, natural supplements and traditional medicine. Explore the potential treatment options that will work best for you.

We all have experienced stress in one form or another, and stress directly affects our body’s nervous system and hormones. Women with perimenopause or menopause symptoms should focus on stress management and incorporating relaxation techniques, emotional regulation, and stress-relieving tools into their routines. Learn more about natural supplements that can help you alleviate stress and fatigue and increase your energy levels in this blog post! Visit Dr. Sarah Bonza’s Fullscript Dispensary for other natural supplements you can include in your routine for symptom relief.

Brain fog is one of the symptoms that many perimenopause and menopause women experience during their journey; even I had that symptom when I was on my perimenopause journey. But there are natural supplements that help can help you experience relief and alleviate brain fog. Read the blog post for more information!

Women who have perimenopause or menopause symptoms may experience sudden (and stubborn!) weight gain and changes to their body composition (increased fat, belly bloat, etc.). Let’s look beyond the scale and traditional BMI indicators to discover how we can best measure weight for optimal health and well-being, even during perimenopause and menopause.

In the blog post, we’re going on a deep dive on how GLP-1 Receptor Agonists can help with weight management during perimenopause as well as other symptoms. This can be a beneficial and excellent support option for women suffering from perimenopausal symptoms, including sudden (and stubborn) weight gain.

Regular, intentional, and tailored exercise routines are one of the key solutions for perimenopausal and menopausal women who are searching for natural, effective ways to manage their symptoms and improve their experience. VO2 max, although popular in the fitness world, is actually a vital tool for women going through perimenopause or menopause. Learn more about VO2 max and why it’s beneficial for you to know your VO2 levels in this blog post!

During perimenopause or menopause, one of the major symptoms you can experience is mood swings or changes in your overall mood. Menopause is often associated with hot flashes and night sweats, which are also common symptoms. But your mood can be affected by fluctuating hormones as well. Read the blog and learn the natural and effective ways you can regulate your hormones and your mood.

Adrenal fatigue is a common symptom for women experiencing perimenopause or menopause, and it’s important to address it with the proper solutions. At Bonza Health, we focus on providing women with holistic, practical strategies to overcome and manage their symptoms with ease as well as better understand their hormonal health and their perimenopause or menopause journey. Learn more about how you can heal from adrenal fatigue in this blog post.

Weight gain is one of the most common symptoms of perimenopause and menopause that we hear from our clients. There’s a hormonal reason for the sudden weight gain women experience, and there are also natural solutions to help lose those pesky pounds that suddenly appeared. Read the blog post for more information on how to manage your perimenopause symptoms and weight! Be sure to sign up for Dr. Sarah Bonza’s Fullscript Dispensary for natural supplements to include in your perimenopause management.

We’re big on natural, effective ways to help women overcome perimenopausal and menopausal symptoms. In this blog post, we specifically discuss hot flashes, headaches, and migraines, which are common symptoms for women going through perimenopause or menopause. We share some of the most popular natural remedies to help reduce these symptoms in this post. Check it out!

Did you know forest bathing is an incredible and effective way to relieve stress, boost your mood, improve sleep quality, and even prevent diseases? Read the blog post for more information about forest bathing or “Shinrin-yoku”, a tradition originating from Japan, in this blog post! We encourage you to enjoy forest bathing when you can, especially during the springtime when the forest is blooming and flourishing after the winter season.

Natural herbs and supplements can be a game-changer when it comes to balancing your hormones, improving your mental health, and even reducing your perimenopause or menopause symptoms. In today’s post, let’s talk about one of our favorite natural herbs/supplements that can do wonders for your mental health and mood.

We love diving deep into the secrets behind mental health! Check out this blog post to explore biochemistry and discover interesting insights and facts on a specific molecule that can help transform your mental health for the better.