Bonza Health Blog
Gain the tools and understanding you need to help manage the challenges of perimenopause and beyond.
Women experiencing perimenopause or menopause can reclaim their health and vitality. At Bonza Health, we help women see hormone changes as a natural midlife transition and provide the doctor-backed information women need to navigate hormonal health conditions with confidence.
Check out our latest blog posts from our leading physician’s best tips and tools for easing hormonal symptoms, special announcements on our courses and services, and much more! Be a part of our ever-growing community of like-minded women who are thriving in health -- even with perimenopause or menopause conditions.
The Cellular Powerhouses: Understanding Mitochondria's Critical Role in Women's Health, Longevity, and Vitality
Healthy aging lies in not only managing symptoms of perimenopause as they arise, but in supporting the fundamental cellular processes that determine how we age. By nurturing our mitochondria, we nurture our capacity for lifelong vitality, energy, and optimal health.
Migraines During Perimenopause: Understanding the Role of Estradiol
The relationship between perimenopause, migraine, and estradiol is complex and highly individualized. While traditional guidelines have cautioned against estrogen therapy in women with migraine with aura, transdermal estradiol, used at the lowest effective dose and in continuous regimens, may offer benefits for perimenopausal women with migraine.
DEXA Scans in Perimenopausal Women: The Case for Earlier Bone Health Screening
The current medical paradigm typically recommends bone density screening through dual-energy X-ray absorptiometry (DEXA) scans beginning at age 65, yet mounting evidence suggests that the most critical period for bone health occurs during the perimenopausal transition. Early screening and intervention are not just beneficial, but essential for optimal long-term outcomes.
The Health and Longevity Benefits of NAC Supplementation in Perimenopause
NAC is a promising supplement for perimenopausal women seeking to optimize health, resilience, and longevity. By supporting antioxidant defenses, immune function, hormonal balance, and detoxification, NAC addresses many of the root causes of perimenopausal symptoms and chronic disease risk.
Leveraging the Current Political Climate: A Call for Integrated Care in Menopause
Many women are struggling to access menopause care due to insurance gaps, high out-of-pocket costs, and a lack of provider training. Additionally, recent political shifts have put women’s health funding and research under threat, with cuts to essential programs and a rollback of protections for reproductive and preventive care.
Understanding Body Shape Changes During Menopause: Hormones, Leptin, and Evidence-Based Strategies
Many women experience shifts in body weight during perimenopause, usually due to fluctuating hormone levels. We often hear about estrogen, but there's a more complex picture involving additional hormones such as leptin and ghrelin.
Under-Eye Dark Circles After 40? It Could Be Perimenopause—Here’s What Your Skin Is Telling You
Dark circles under the eyes often appear as a shadowy discoloration around the lower eyelids. In midlife women, these circles can be one of the first subtle signs of hormonal changes. Instead of dismissing under-eye circles as mere “vanity issues,” consider them a potential early clue of perimenopause.
Creatine Supplementation During Perimenopause Mitigates Sarcopenia, the Age-Related Loss of Muscle Mass and Strength
Estrogen levels decline sharply during perimenopause, reducing muscle protein synthesis and accelerating sarcopenia. Supplementing with creatine monohydrate enhances cellular energy production and muscle protein synthesis, protecting against muscle catabolism during perimenopause.
Menopausal Hormone Therapy and Cancer in Women: Evidence-Based Guidance
Menopausal hormone therapy (MHT) remains one of the most debated topics in women’s health, especially for those with a personal or family history of cancer. This blog provides clear, practical guidance for clinicians and patients navigating MHT in the context of cancer risk.
Reclaiming Your Spark: A Physician’s Guide to Libido in Menopause
Menopause reshapes your hormonal landscape. Estrogen decline thins vaginal tissues, reduces lubrication, and dulls sensitivity—a trifecta that can make sex feel like a chore. Progesterone fluctuations disrupt sleep and amplify anxiety, while testosterone plummets—sapping desire and arousal. But hormones alone don’t tell the whole story.
How Muscle Building Boosts Testosterone and Libido in Women
As estrogen and testosterone levels decline in perimenopause and menopause, many women experience reduced libido, vaginal dryness, and fatigue. However, emerging research reveals a powerful, often overlooked tool for reclaiming sexual health: strength training.
The Science of Libido in Menopause: Hormones, Stress, and Solutions
While libido changes are common during the menopausal transition, they stem from a complex interplay of hormonal, physical, and psychological factors. Understanding the science behind these changes—and the solutions available—can empower women to reclaim their sexual vitality.
Testosterone Replacement Therapy in Perimenopausal and Menopausal Women
While testosterone is commonly associated with men, it plays a vital role in women’s health as well. For perimenopausal and menopausal women experiencing symptoms such as low libido, fatigue, or brain fog, testosterone replacement therapy (TRT) can be a transformative option. By addressing issues like low libido, fatigue, and cognitive decline, TRT has the potential to restore vitality during this transitional phase of life.
Rethinking the Pill in Perimenopause: Why Menopause Hormone Therapy May Be a Better Fit
For years, the go-to solution to managing perimenopause symptoms has been oral contraceptives. And in certain situations, they can help—especially when contraception is still a must. But here’s the catch—and it’s an important one: oral contraceptives suppress your body’s natural hormone production. That’s where menopause hormone therapy (MHT) comes in. This approach mimics the way your body would naturally produce hormones if you were still ovulating regularly. Instead of suppressing your hormonal landscape, MHT can support and strengthen it.
Collagen vs. Protein Powder: A Guide for Vegetarian Women to Build Muscle and Maintain Youthful Skin
Choosing between collagen and protein powder can be confusing, especially for vegetarian women striving for both muscle strength and youthful skin. While traditional collagen supplements are animal-based, plant-powered alternatives can still support collagen production through vitamin C, lysine, and antioxidants. Meanwhile, pea protein offers a high-quality, muscle-building option that rivals whey—allowing you to fuel your body effectively without compromising your values.
The Science of Gray Hair in Perimenopause: Mechanism, Prevention, and Top Supplements
Gray hair is a natural part of aging, but the hormonal shifts of perimenopause and menopause can accelerate the process due to oxidative stress, declining estrogen levels, and nutritional deficiencies. This blog explores the science behind graying hair, evidence-based strategies to slow its progression, and key supplements—such as catalase, copper, zinc, and B vitamins—that support hair pigmentation and overall health. By understanding these mechanisms and adopting proactive lifestyle changes, women can maintain healthier, more vibrant hair during midlife and beyond.
Body Composition Changes During Perimenopause and Menopause: A Comprehensive Guide
Perimenopause and menopause bring significant shifts in body composition, from increased abdominal fat to muscle loss, driven by hormonal changes. This blog unpacks the science behind these changes and offers evidence-based strategies—nutrition, exercise, stress management, and hormone therapy—to help women maintain strength, metabolic health, and vitality. Learn how to take control of midlife metabolism and turn this transition into an opportunity for long-term wellness.
Prioritizing Plant-Based Protein in Perimenopause: A Lifestyle Medicine Approach to Metabolic Health
A whole-food, plant-based (WFPB) diet with an emphasis on plant-based proteins is a superior approach to managing perimenopausal metabolic changes compared to intermittent fasting (IF). While IF may be effective in younger populations, its impact on insulin resistance, muscle loss, and cortisol levels makes it less ideal for perimenopausal women. Prioritizing nutrient-dense, protein-rich plant foods supports metabolic stability, preserves muscle mass, and aligns with the hormonal needs of this transitional phase.
Menopause and Heart Health: Understanding the Impact of Hormonal Changes on Cardiovascular Risk
As women transition through menopause, the decline in estrogen and progesterone levels can significantly affect cardiovascular health. Understanding these hormonal changes and their implications is crucial for promoting not only a longer life but also a healthier one.
What It Means to Be a Strong Woman
This piece highlights the quiet yet powerful resilience of women facing midlife changes, emphasizing that strength goes far beyond physical power. It acknowledges the dismissals many experience in healthcare and calls on them to stand firm in seeking the care and support they deserve. Ultimately, it offers an invitation to join a community where women can lift each other up, challenge outdated norms, and embrace their evolving bodies with confidence.