Three key aspects that can play a major part in helping you navigate perimenopause and menopause more easily are: reducing the impact of toxins on hormone regulation, evidence-based herbal remedies for menopausal symptoms and the role of strength training in promoting health during menopause. 

Toxins and Hormonal disruption 

Toxins in our environment, such as pesticides, plastics, and industrial chemicals, have been shown to disrupt the endocrine system, which regulates hormones (Piazza and Urbanetz, 2019). These substances, known as endocrine disruptors, can interfere with estrogen, progesterone, and other hormone levels, potentially exacerbating menopausal symptoms like hot flashes, mood swings, and sleep disturbances.  

Reducing exposure to these toxins can assist in lessening their impact on hormonal balance. Opting for organic produce, limiting plastic use, and selecting natural personal care items are practical measures to decrease toxin exposure and promote general well-being as you approach perimenopause and menopause 

Try auditing the products you use at home, starting with your washing powder, cleaning products, makeup, and shampoo/conditioner. Opt for fragrance free along with sodium lauryl sulfate free, a harsh chemical found in most cleaning products, that impacts estrogen.   

Herbal Remedies  

Herbal medicine offers a natural approach to managing menopausal symptoms, providing women with alternative options.  

Red clover, containing isoflavones with weak estrogenic activity, shows promise in alleviating menopausal discomfort like hot flashes (Kanadys, 2021). It has also shown to regulate temperature and mood (Nissan, 2007).  

While research on herbal remedies continues, many women find relief from symptoms like mood swings and insomnia by incorporating these herbs into their daily routine.  

Herbal medicine presents a gentle yet effective way to support hormonal balance and enhance overall well-being during transition.   

It's best to consult a qualified Naturopath or Herbalist for advice on prescribing. 

Strength Training 

Strength training offers numerous benefits for women leading up to perimenopause and experiencing menopause, particularly concerning bone health and metabolism. As estrogen levels decline during menopause, women become more susceptible to bone loss and osteoporosis. Strength training, through weight-bearing exercises, stimulates bone formation and increases bone density, reducing the risk of fractures and osteoporosis (Capel-Alcaraz, 2023). 

Additionally, strength training helps maintain muscle mass and metabolic rate, counteracting the tendency for weight gain and metabolic slowdown that often accompanies menopause. By incorporating strength training exercises like squats, lunges, and resistance training into their routine, women can support their overall health and well-being during this transition. 

The menopause transition is a natural phase of life that can be managed effectively with a scientific understanding of its underlying mechanisms. Minimising environmental toxin exposure, exploring evidence-based herbal remedies, and embracing strength training, can all play a significant role in assisting women with navigating this transition, reducing symptoms and discomfort, and maintaining their health and vitality for years to come. 


Katlyn Martin, Naturopath, Herbalist, Personal trainer 

Katlyn Martin is the Retreat Manager at Gwinganna Lifestyle Retreat and possesses an extensive, global 25-year background in the health and fitness industry. She is a qualified Naturopath, Herbalist, and Personal Trainer with specialist qualifications in rehabilitation and sports medicine. Her focal point lies in exploring the interplay between the environment and the body's biochemistry.