Helena Netscher Naturopathy

15/06/2026

Here are my top nutrition tips for perimenopause:

1. Prioritise protein with every meal to support muscle mass and metabolism.

2. Increase fibre intake to balance blood sugar and support gut health.

3. Ensure adequate calcium and vitamin D to protect against bone loss.

4. Include omega-3s from fatty fish (salmon, sardines) for inflammation and mood.

5. Reduce added sugars and refined carbs to stabilise hormones and energy.

6. Eat more whole plant foods to boost antioxidants, fibre, and phytoestrogens.

If you’d like to learn more about navigating perimenopause, my ebook A Holistic Guide to Perimenopause is linked in bio 🤍

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
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12/06/2026

Certain nutrients are especially important during perimenopause to support your body through the hormonal changes.

Calcium helps protect bones as declining oestrogen increases osteoporosis risk, while vitamin D is crucial for calcium absorption, muscle strength, and immune function. Magnesium supports bone and muscle health, activates vitamin D, and may help ease symptoms like anxiety, poor sleep, and headaches. Omega-3 lowers inflammation, supports cardiovascular health, and can improve mood and cognitive function.

Together, these nutrients form a strong foundation for maintaining resilience, energy, and long-term health through the perimenopausal transition.

If you’d like to learn more about navigating perimenopause, my ebook A Holistic Guide to Perimenopause is linked in my bio 🤍

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy

10/06/2026

As oestrogen declines in perimenopause, bone loss naturally speeds up, making calcium even more important. Meeting your needs through food is the best place to start.

Here are the top calcium-rich foods to include in your diet:

Milk
Cheese
Yoghurt
Sardines
Almonds
Leafy greens
Calcium-set tofu
Fortified plant milk

Including a variety of these foods each day helps support bone density and lower osteoporosis risk as you move through this stage of life.

If you aren’t meeting your dietary calcium needs, it’s important to chat to a practitioner about calcium supplementation.

If you’d like to learn more about navigating perimenopause, ebook - A Holistic Guide to Perimenopause is linked in bio 🤍

Find me here 👇🏽
W: www.helenanetscher.com.au
E: [email protected]
IG: helena_netscher_naturopathy
FB : Helena Netscher Naturopathy

09/06/2026

Calcium plays a vital role during perimenopause as hormone changes accelerate bone and muscle loss. Adequate intake helps prevent osteoporosis by slowing bone loss and lowering fracture risk. It also helps increase bone density, especially when combined with vitamin D and weight-bearing exercise. Calcium contributes to mood stabilisation by supporting neurotransmitter function and nerve health, and it plays a role in hormonal balance as part of the body’s signalling pathways. Finally, it’s essential for muscle function, helping muscles contract and relax properly.

These benefits make calcium an important nutrient to prioritise during the transition through perimenopause.

If you’d like to learn more about navigating perimenopause, my ebook - A Holistic Guide to Perimenopause is linked in bio 🤍

Find me here 👇🏽
W: www.helenanetscher.com.au
E: [email protected]
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy

Combining evidence-based practice to holistic healthEducating and empowering you to live a healthy, happy life! Hey there, I’m Helena Naturopathic care to help you feel well, supported and in control of your healthI’m passionate about helping you understand your body and feel confident in your h...

07/06/2026

Protein becomes especially important during perimenopause.

As oestrogen declines, women naturally lose muscle mass and bone density more quickly. Prioritising protein at each meal helps preserve muscle, support bone health, stabilise blood sugar, and keep energy and mood steadier.

Adequate protein also aids recovery from exercise and supports healthy metabolism, which can shift during this stage. Making protein a daily focus is one of the simplest ways to protect long-term strength and vitality.

Aim for a palm-sized portion of quality protein at every meal plus 2 protein-rich snacks everyday.

If you’d like to learn more about navigating perimenopause, my ebook - A Holistic Guide to Perimenopause is linked in bio 🤍

Find me here 👇🏽
W: www.helenanetscher.com.au
E: [email protected]
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy

05/06/2026

What you eat during perimenopause can make a real difference in how you feel day to day. Prioritising a whole food-based diet while limiting processed foods helps reduce inflammation and supports overall health. Including protein and healthy fats at every meal stabilises blood sugar, which can ease mood swings, energy crashes, and hot flashes. Adding phytoestrogen-rich foods like soy, flaxseeds, and legumes can also support hormone balance and may help reduce some symptoms. Small, consistent changes to your diet can go a long way in supporting your body through this transition.

If you’d like to learn more about navigating perimenopause, my ebook - A Holistic Guide to Perimenopause is linked in bio 🤍

Find me here 👇🏽
W: www.helenanetscher.com.au
E: [email protected]
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy

03/06/2026

During perimenopause, many women experience brain fog and other cognitive changes that can feel unsettling. These issues are linked to fluctuating estrogen and progesterone, which affect neurotransmitters and brain regions involved in memory, focus, and mood. While these changes are usually temporary, they can impact daily functioning.

There are many supplements that can help to support cognitive health during perimenopause including:

- Creatine: helps with energy supply in the brain
- Ginkgo: may improve circulation and memory
- Omega-3: protects brain cells and reduces inflammation
- L-theanine: promotes calm focus
- Lion’s mane: beneficial for nerve growth and cognitive resilience
- B vitamins: essential for energy, neurotransmitter balance, and overall brain function

While these supplements can be incredibly beneficial, there is no one-size-fits-all approach and it’s important to work with a practitioner for personalised support.

If you’d like to learn more about navigating perimenopause, my ebook - A Holistic Guide to Perimenopause is linked in bio 🥰

Find me here 👇🏽
W: www.helenanetscher.com.au
E: [email protected]
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy

02/06/2026

Some of the most well-established studies on creatine supplementation in women have
focused on those aged 57 and older, typically postmenopausal. These trials consistently show that creatine can enhance physical performance and muscle function, particularly when used alongside resistance training.

More recently, longer-term research has also found that creatine may support bone structure and density, key concerns during and after menopause. One of the most comprehensive 2-year studies confirmed its benefits for bone health and muscle mass, suggesting that creatine is a valuable tool for maintaining health and quality of life during this life stage.

PMID: 40371844

If you’d like to learn more about navigating perimenopause , my ebook - A Holistic Guide to Perimenopause is linked in bio 🤍

Find me here 👇🏽
W: www.helenanetscher.com.au
E: [email protected]
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy

01/06/2026

Certain nutrients play a key role in supporting your body through perimenopause.

Calcium and vitamin D protect bone health, while magnesium supports sleep, mood, and muscle relaxation. Omega-3s reduce inflammation and benefit cardiovascular and brain health. Zinc contributes to hormone balance, skin health, and immune function, while iron helps maintain energy and prevents fatigue, especially if heavy periods are present.

Prioritise getting these nutrients through your diet, and work with a practitioner to assess for deficiencies.

If you’d like to learn more about navigating perimenopause, my ebook - A Holistic Guide to Perimenopause is linked in bio.

Find me here 👇🏽
W: www.helenanetscher.com.au
E: [email protected]
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy

31/05/2026

Studies have shown that omega 3 supplementation can significantly reduce triglyceride levels, improve anxiety, depression and cognition, as well as reduce inflammation and protect cells during peri and post-menopause.

PMID: 36641259
PMID: 35565948

If you’d like to learn more about navigating perimenopause, my ebook - A Holistic Guide to Perimenopause is linked in my bio. 🥰

Find me here 👇🏽
W: www.helenanetscher.com.au
E: [email protected]
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy